Choosing from top rated alcohol recovery programs? Learn how to select the best one tailored to your needs and start your path to sobriety today!
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Choosing the right alcohol recovery program is a critical step toward overcoming addiction and reclaiming your life. With a myriad of options available, it can be overwhelming to determine which program best suits your needs. This guide will help you navigate through the various factors to consider when selecting an alcohol recovery program, ensuring you make an informed decision tailored to your circumstances.
Alcohol recovery programs are designed to help individuals break free from the cycle of addiction. These programs offer a structured environment where individuals can receive medical support, counseling, and therapy to address the underlying causes of their addiction. The ultimate goal is to help individuals achieve long-term sobriety and improve their overall quality of life.
Different recovery programs offer various treatment approaches. Understanding these can help you choose the one that aligns with your needs:
The duration of treatment can vary widely:
For more details on program lengths, check out How Long Is Alcohol Rehab? Know the Facts.
The cost of alcohol recovery programs can be a significant factor. It's essential to understand what your insurance covers and if there are any additional out-of-pocket expenses. Some programs offer sliding scale fees based on income or provide financial assistance.
Ensure the program is accredited and licensed by relevant authorities. Accreditation ensures the program meets specific standards of care, which can significantly impact the quality of treatment you receive.
Support from peers and professionals is crucial in the recovery process. Look for programs that offer robust support systems, including group therapy, individual counseling, and family therapy.
Programs that offer individualized treatment plans tailored to your specific needs tend to be more effective. These plans should address your physical, emotional, and psychological needs.
Recovery doesn't end when you complete a treatment program. Aftercare services, such as ongoing counseling, support groups, and sober living arrangements, are essential for maintaining long-term sobriety.
The Substance Abuse and Mental Health Services Administration (SAMHSA) offers a national helpline providing information and resources for individuals struggling with substance abuse. This helpline is a valuable resource for those seeking help and support.
Newsweek and Statista have created a ranking based on a national survey of over 4,000 medical professionals. This ranking evaluates addiction treatment centers based on reputation, accreditation, and quality of care.
Addiction Center highlights various addiction treatment centers across the U.S. and Switzerland, emphasizing their tailored treatment plans and unique approaches to recovery.
RehabNet provides a list of the best alcohol and drug rehab centers in California, detailing their services, client satisfaction ratings, and accreditations.
Verywell Mind reviews the best alcohol treatment centers, focusing on their services, client satisfaction, and treatment methodologies.
Recovery.com provides a collection of alcohol rehabilitation centers, offering detailed information on pricing, reviews, and services.
Addiction Resource highlights Freeman Recovery Center and other top facilities in Tennessee, focusing on comprehensive care services.
National TASC discusses various drug and alcohol rehabilitation centers, emphasizing their unique approaches to treatment.
Seasons in Malibu offers a holistic approach to alcohol recovery, focusing on personalized detox plans and various therapies.
Rehabs.com discusses luxury rehabilitation centers that cater to professionals and executives, offering a range of services in serene environments.
CBT helps individuals identify and change negative thought patterns and behaviors related to their addiction.
DBT combines cognitive-behavioral techniques with mindfulness practices to help individuals manage emotions and reduce self-destructive behaviors.
Group counseling provides a supportive environment where individuals can share their experiences and learn from others facing similar challenges.
Holistic therapies, such as yoga, meditation, and acupuncture, focus on treating the whole person, including their physical, emotional, and spiritual health.
Support groups, such as Alcoholics Anonymous (AA), provide a community of individuals who understand the challenges of addiction and offer mutual support. For more information, visit Everything You Need To Know About Alcoholics Anonymous.
Family therapy involves family members in the recovery process, helping to address any underlying issues and improve communication and support within the family unit.
Individual counseling provides one-on-one support from a therapist, helping individuals work through personal issues and develop coping strategies.
The most effective treatment involves a combination of medical support, therapy, and support groups like Alcoholics Anonymous (AA).
Rankings are based on reputation, accreditation, and the quality of care provided, as determined by surveys of medical professionals.
Personalized treatment is essential as it addresses the unique needs of each individual, increasing the likelihood of successful recovery.
Common therapies include cognitive-behavioral therapy (CBT), dialectical behavior therapy (DBT), group counseling, and holistic approaches.
Outcomes can vary, but successful programs typically result in long-term sobriety, improved mental health, and better overall quality of life.
Costs can vary widely depending on the type of program, location, and level of care provided. It's essential to understand what your insurance covers and explore any available financial assistance options.
Family members can play a crucial role by providing support, participating in family therapy, and helping to create a stable and supportive home environment.
Long-term support options include ongoing counseling, support groups, and sober living arrangements to help individuals maintain their sobriety.
Choosing the right alcohol recovery program is a significant step toward achieving lasting sobriety. By considering the factors outlined in this guide and exploring the top-rated programs available, you can find a treatment plan that aligns with your needs and sets you on the path to recovery.
Choosing the right alcohol recovery program is a critical step toward overcoming addiction and reclaiming your life. With a myriad of options available, it can be overwhelming to determine which program best suits your needs. This guide will help you navigate through the various factors to consider when selecting an alcohol recovery program, ensuring you make an informed decision tailored to your circumstances.
Alcohol recovery programs are designed to help individuals break free from the cycle of addiction. These programs offer a structured environment where individuals can receive medical support, counseling, and therapy to address the underlying causes of their addiction. The ultimate goal is to help individuals achieve long-term sobriety and improve their overall quality of life.
Different recovery programs offer various treatment approaches. Understanding these can help you choose the one that aligns with your needs:
The duration of treatment can vary widely:
For more details on program lengths, check out How Long Is Alcohol Rehab? Know the Facts.
The cost of alcohol recovery programs can be a significant factor. It's essential to understand what your insurance covers and if there are any additional out-of-pocket expenses. Some programs offer sliding scale fees based on income or provide financial assistance.
Ensure the program is accredited and licensed by relevant authorities. Accreditation ensures the program meets specific standards of care, which can significantly impact the quality of treatment you receive.
Support from peers and professionals is crucial in the recovery process. Look for programs that offer robust support systems, including group therapy, individual counseling, and family therapy.
Programs that offer individualized treatment plans tailored to your specific needs tend to be more effective. These plans should address your physical, emotional, and psychological needs.
Recovery doesn't end when you complete a treatment program. Aftercare services, such as ongoing counseling, support groups, and sober living arrangements, are essential for maintaining long-term sobriety.
The Substance Abuse and Mental Health Services Administration (SAMHSA) offers a national helpline providing information and resources for individuals struggling with substance abuse. This helpline is a valuable resource for those seeking help and support.
Newsweek and Statista have created a ranking based on a national survey of over 4,000 medical professionals. This ranking evaluates addiction treatment centers based on reputation, accreditation, and quality of care.
Addiction Center highlights various addiction treatment centers across the U.S. and Switzerland, emphasizing their tailored treatment plans and unique approaches to recovery.
RehabNet provides a list of the best alcohol and drug rehab centers in California, detailing their services, client satisfaction ratings, and accreditations.
Verywell Mind reviews the best alcohol treatment centers, focusing on their services, client satisfaction, and treatment methodologies.
Recovery.com provides a collection of alcohol rehabilitation centers, offering detailed information on pricing, reviews, and services.
Addiction Resource highlights Freeman Recovery Center and other top facilities in Tennessee, focusing on comprehensive care services.
National TASC discusses various drug and alcohol rehabilitation centers, emphasizing their unique approaches to treatment.
Seasons in Malibu offers a holistic approach to alcohol recovery, focusing on personalized detox plans and various therapies.
Rehabs.com discusses luxury rehabilitation centers that cater to professionals and executives, offering a range of services in serene environments.
CBT helps individuals identify and change negative thought patterns and behaviors related to their addiction.
DBT combines cognitive-behavioral techniques with mindfulness practices to help individuals manage emotions and reduce self-destructive behaviors.
Group counseling provides a supportive environment where individuals can share their experiences and learn from others facing similar challenges.
Holistic therapies, such as yoga, meditation, and acupuncture, focus on treating the whole person, including their physical, emotional, and spiritual health.
Support groups, such as Alcoholics Anonymous (AA), provide a community of individuals who understand the challenges of addiction and offer mutual support. For more information, visit Everything You Need To Know About Alcoholics Anonymous.
Family therapy involves family members in the recovery process, helping to address any underlying issues and improve communication and support within the family unit.
Individual counseling provides one-on-one support from a therapist, helping individuals work through personal issues and develop coping strategies.
The most effective treatment involves a combination of medical support, therapy, and support groups like Alcoholics Anonymous (AA).
Rankings are based on reputation, accreditation, and the quality of care provided, as determined by surveys of medical professionals.
Personalized treatment is essential as it addresses the unique needs of each individual, increasing the likelihood of successful recovery.
Common therapies include cognitive-behavioral therapy (CBT), dialectical behavior therapy (DBT), group counseling, and holistic approaches.
Outcomes can vary, but successful programs typically result in long-term sobriety, improved mental health, and better overall quality of life.
Costs can vary widely depending on the type of program, location, and level of care provided. It's essential to understand what your insurance covers and explore any available financial assistance options.
Family members can play a crucial role by providing support, participating in family therapy, and helping to create a stable and supportive home environment.
Long-term support options include ongoing counseling, support groups, and sober living arrangements to help individuals maintain their sobriety.
Choosing the right alcohol recovery program is a significant step toward achieving lasting sobriety. By considering the factors outlined in this guide and exploring the top-rated programs available, you can find a treatment plan that aligns with your needs and sets you on the path to recovery.
What should you do if you find alcohol in your child’s room? Get some useful tips and learn how to explain alcoholism to a child. Say no to teenage drinking!
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
It’s laundry day, and you make your way through the house, scooping up socks (and hoping that today some of them will finally find their match). You open the door to your teenager’s room, bend down to fish out a sports jersey under the desk and move a gym bag out of the way. And … there’s a sound of clinking glass. You open the bag and, next to the balled-up T-shirt and orange towel, there are two bottles of Smirnoff Ice.
You sit down on the edge of the bed as a million thoughts run through your head. But wait, before you get them out of softball practice and ship them off to rehab, let’s take a brief pause and consider what to do when you find alcohol in your child's room.
It may not be the news you want to hear, but one thing’s true: you’re not alone. No matter how many “say no to teenage drinking” campaigns we might organize, it’s still a reality: a kid drinking alcohol is, unfortunately, nothing new.
Teenage drinking has been on the radar of the National Institute on Alcohol Abuse and Alcoholism (NIAAA) for years. Their website lists some sobering stats:
For more information, check out “Understanding and Preventing Underage Drinking.” We hope this reality won’t come knocking on our door, but what do we do when it does?
First things first: take a deep breath. Coming across something that shocks us sends us straight into “fight or flight” mode. Our heart races, our breathing increases, and we’re on high alert as cortisol and adrenaline rush through our body. And while this emergency response works great when there’s something to fight or flee from, it’s not conducive to productive or sensitive conversations. Here’s why:
Granted, pausing to collect your thoughts at a moment like this is easier said than done. Here are a few exercises you can do to dial down your stress response quickly:
Feeling calmer? Now it’s time for the next step.
Once you’re feeling calm, it’s time to start a conversation with your child. Make sure to bring up the subject in a relaxed way and keep these tips in mind:
Remember, this conversation is all about learning more facts about the situation so you know what you’re dealing with, as well as creating a safe space for your child to share their feelings with you, ask you questions, and see you as a source of support. Establishing trust and creating an atmosphere of mutual respect and understanding from the get-go is key!
That said, we do want to get some important facts about alcohol across. Here are some ways to spread the word about alcohol without using scare tactics:
Want to learn more about how to explain alcoholism to a child or talk to your teen about drinking? Check out “How To Explain Alcohol Misuse To Children.”
Just as it’s important to teach your child the facts about alcohol, it’s crucial to dispel the myths. Here are the most common ones, according to SAMHSA’s factsheet:
It’s important for both you and your teen to be aware of the myths surrounding underage drinking. It’s also an opportunity to have a conversation and bond with them!
Remember, your actions as a parent speak louder than words — a fact that’s more true than ever when it comes to the topic of alcohol use. Our kids see what we’re doing and soak up the implicit messages in our behavior from day one.
If you do drink, make sure that you’re sticking to moderation and be careful not to glamorize alcohol or joke about it in a way that trivializes the risks. As a society, we tend to normalize alcohol through trends like “mommy wine culture,” but we don’t treat other substances the same way (after all, a shirt that says “mama needs heroin” would be alarming, but “mama needs wine” is all over the internet).
If you’re on your own alcohol journey, consider sharing it with your child. The topic is a sensitive one for sure, but it’s ultimately a testament to your strength and ability to become a healthier version of yourself. Being vulnerable fosters trust — an essential component of parenting. Besides, it will give your words more weight — you’ve been there and know the dangers of alcohol misuse firsthand. Moreover, your story acts as “proof of the pudding” when it comes to showing that it’s possible to leave booze behind and lead a happy life.
We all want to keep our kids safe, and talking to your child about alcohol is the first step. However, some situations call for a bit of extra help. Here are some red flags to look out for in addition to finding alcohol in your child's room:
There are many resources out there for helping teens with alcohol use. Here are a few options to consider:
Remember, asking for help isn’t a sign of weakness or failure — in fact, it’s the opposite! It’s a way of putting our children’s needs first and doing whatever it takes to keep them safe.
As much as we’d like to think it won’t happen, you’re certainly not the first (or last) parent to find alcohol in your child’s room. These types of challenges come with parenthood, sometimes when we least expect them. As Marisa de los Santos puts it in Love Walked In,
“No one is ever quite ready; everyone is always caught off guard. Parenthood chooses you. And you open your eyes, look at what you've got, say ‘Oh, my gosh,’ and recognize that of all the balls there ever were, this is the one you should not drop. It's not a question of choice.”
But while we don’t have a choice about certain things, we can choose how we respond and move forward. And here at Reframe we’re ready to support you, cheer you on in your own journey, and welcome you to our community full of people who’ve been where you are and know what it’s like. We believe in you!
It’s laundry day, and you make your way through the house, scooping up socks (and hoping that today some of them will finally find their match). You open the door to your teenager’s room, bend down to fish out a sports jersey under the desk and move a gym bag out of the way. And … there’s a sound of clinking glass. You open the bag and, next to the balled-up T-shirt and orange towel, there are two bottles of Smirnoff Ice.
You sit down on the edge of the bed as a million thoughts run through your head. But wait, before you get them out of softball practice and ship them off to rehab, let’s take a brief pause and consider what to do when you find alcohol in your child's room.
It may not be the news you want to hear, but one thing’s true: you’re not alone. No matter how many “say no to teenage drinking” campaigns we might organize, it’s still a reality: a kid drinking alcohol is, unfortunately, nothing new.
Teenage drinking has been on the radar of the National Institute on Alcohol Abuse and Alcoholism (NIAAA) for years. Their website lists some sobering stats:
For more information, check out “Understanding and Preventing Underage Drinking.” We hope this reality won’t come knocking on our door, but what do we do when it does?
First things first: take a deep breath. Coming across something that shocks us sends us straight into “fight or flight” mode. Our heart races, our breathing increases, and we’re on high alert as cortisol and adrenaline rush through our body. And while this emergency response works great when there’s something to fight or flee from, it’s not conducive to productive or sensitive conversations. Here’s why:
Granted, pausing to collect your thoughts at a moment like this is easier said than done. Here are a few exercises you can do to dial down your stress response quickly:
Feeling calmer? Now it’s time for the next step.
Once you’re feeling calm, it’s time to start a conversation with your child. Make sure to bring up the subject in a relaxed way and keep these tips in mind:
Remember, this conversation is all about learning more facts about the situation so you know what you’re dealing with, as well as creating a safe space for your child to share their feelings with you, ask you questions, and see you as a source of support. Establishing trust and creating an atmosphere of mutual respect and understanding from the get-go is key!
That said, we do want to get some important facts about alcohol across. Here are some ways to spread the word about alcohol without using scare tactics:
Want to learn more about how to explain alcoholism to a child or talk to your teen about drinking? Check out “How To Explain Alcohol Misuse To Children.”
Just as it’s important to teach your child the facts about alcohol, it’s crucial to dispel the myths. Here are the most common ones, according to SAMHSA’s factsheet:
It’s important for both you and your teen to be aware of the myths surrounding underage drinking. It’s also an opportunity to have a conversation and bond with them!
Remember, your actions as a parent speak louder than words — a fact that’s more true than ever when it comes to the topic of alcohol use. Our kids see what we’re doing and soak up the implicit messages in our behavior from day one.
If you do drink, make sure that you’re sticking to moderation and be careful not to glamorize alcohol or joke about it in a way that trivializes the risks. As a society, we tend to normalize alcohol through trends like “mommy wine culture,” but we don’t treat other substances the same way (after all, a shirt that says “mama needs heroin” would be alarming, but “mama needs wine” is all over the internet).
If you’re on your own alcohol journey, consider sharing it with your child. The topic is a sensitive one for sure, but it’s ultimately a testament to your strength and ability to become a healthier version of yourself. Being vulnerable fosters trust — an essential component of parenting. Besides, it will give your words more weight — you’ve been there and know the dangers of alcohol misuse firsthand. Moreover, your story acts as “proof of the pudding” when it comes to showing that it’s possible to leave booze behind and lead a happy life.
We all want to keep our kids safe, and talking to your child about alcohol is the first step. However, some situations call for a bit of extra help. Here are some red flags to look out for in addition to finding alcohol in your child's room:
There are many resources out there for helping teens with alcohol use. Here are a few options to consider:
Remember, asking for help isn’t a sign of weakness or failure — in fact, it’s the opposite! It’s a way of putting our children’s needs first and doing whatever it takes to keep them safe.
As much as we’d like to think it won’t happen, you’re certainly not the first (or last) parent to find alcohol in your child’s room. These types of challenges come with parenthood, sometimes when we least expect them. As Marisa de los Santos puts it in Love Walked In,
“No one is ever quite ready; everyone is always caught off guard. Parenthood chooses you. And you open your eyes, look at what you've got, say ‘Oh, my gosh,’ and recognize that of all the balls there ever were, this is the one you should not drop. It's not a question of choice.”
But while we don’t have a choice about certain things, we can choose how we respond and move forward. And here at Reframe we’re ready to support you, cheer you on in your own journey, and welcome you to our community full of people who’ve been where you are and know what it’s like. We believe in you!
Post-rehab cravings throwing you for a loop? Read all about how to stay sober after rehab by coping with cravings in our latest blog.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
It’s your last day in alcohol rehab. You’ve packed up the vision board you made in one of your group sessions, along with the journal you started keeping and the list of urge-surfing tips. (Do you even need them? You haven’t had a craving in weeks!) You feel ready for the new life ahead, and alcohol hasn’t even been on your mind for the last few days.
And then it happens. You get home, catch up on your favorite Netflix shows, chat with a few friends, go for a walk outside, and boom — a craving hits. What gives? Is this a sign of an inevitable relapse? Not at all! Post-rehab cravings are normal and expected — you just need to know how to deal with them. Let’s take a deep dive into how to stay sober after rehab!
Understanding where those pesky cravings come from is the first order of business. There are three main reasons:
All in all, post-rehab cravings are completely normal. But we don’t have to let them get the better of us! Luckily, there’s a lot we can do when it comes to coping with cravings.
Now that we know post-rehab cravings might be knocking on our door, we can be prepared. Let’s dive in!
“The language we use is extremely powerful. It is the frame through which we perceive and describe ourselves and our picture of the world.” ― Iben Dissing Sandahl
First and foremost, let’s take a closer look at what a craving actually is. We know it’s based in the reward system of the brain, but what is it really?
When you look at cravings in this way, we can reframe the “I want a drink” feeling in a way that takes away some of its urgency — a technique known as cognitive restructuring. Here are some possible “translations” you can try on for size:
Want to dig deeper into cognitive restructuring? Check out “How Can Cognitive Behavioral Therapy (CBT) Help With Alcohol Misuse?”
“If we become aware of what's happening before we act, behavior becomes a function of choice rather than a result of an impulse or trigger. You begin to control your world more as opposed to the outside world controlling you.” — Marshall Goldsmith
Why is tracking so important? For one thing, the act of putting our experience on paper (or typing it into a digital diary) creates much-needed space. It is what it is, and writing it down helps us externalize it. As a result, it gets easier to see the experience objectively without identifying with it. We’re taking “lab notes” as investigators of our own mind, learning more about ourselves as we go.
Moreover, tracking triggers and cravings lets us see patterns we tend to fall into. Research shows that self-monitoring increases self-awareness and puts us in the driver’s seat as we plan our post-rehab days. (Want to learn more? Check out “Benefits of an Addiction Recovery Journal” and “Tracking Your Drinking Can Change Your Relationship with Alcohol.”)
So remember that journal you started in rehab? Don’t leave it in the suitcase when you get home. Instead, make sure to track your triggers and cravings as they pop up. Note everything about them — the time of day, the environment, and activities you were engaged in, and your emotional state when cravings occur. Smells, sounds, and other sensory details are all part of the experience. Did a craving come up when the couples in Love Is Blind were sharing a bottle of bubbly by the pool? Write it down. Did it creep in when you got a whiff of barbeque smoke coming from a neighbor’s backyard? Note it. It’s all useful data!
“You can't stop the waves, but you can learn to surf.” — Jon Kabat-Zinn
Now that we understand what cravings are and have a better sense of our own patterns, let’s get down to the nitty-gritty. What can we do in the moment when a craving hits? Research shows that visual aids, distractions, and tangible reminders can serve as a lifeline when it comes to urge surfing.
Here are some "craving emergency kit" ideas:
Your urge-surfing toolbox is an ongoing project. Keep adding to it as you go, and ask others in the Reframe community for their favorite tips!
“True enjoyment comes from activity of the mind and exercise of the body; the two are ever united.” — Wilhelm von Humboldt
Science says that physical exercise releases endorphins, giving us a natural mood boost. Better still, it helps our brain rewire itself by releasing brain-derived neurotrophic factor (BDNF), making it easier to break the cycle of cravings by decreasing their intensity over time. Here’s how you can use in on your post-rehab journey:
Time to sweat out that craving — ready, set, go!
“The mind is just like a muscle - the more you exercise it, the stronger it gets and the more it can expand.” ― Idowu Koyenikan
Another craving-busting superpower? Mindfulness. It’s all about being in the moment and observing our surroundings — as well as the workings of our mind — without judgment. Research shows that mindfulness engages the prefrontal cortex, taking us out of the “default mode network” (DMN) associated with habits, rumination, and self-referential thinking. Meditation also increases brain volume and boosts neurogenesis. We can literally rebuild our own brain using the power of the mind (how mind-blowing!).
Here are some ideas to try:
Want to learn more? Check out “How Can Meditation Help Me Overcome Alcohol Misuse?” for additional meditation tips.
“Creating an overall healthy lifestyle for yourself doesn't require a radical diet or significant life change. In fact, it can be attained through common sense decisions about the way we eat, move, and live.” — Harley Pasternak
This one’s all about prevention. Having a post-rehab routine is key when it comes to managing cravings and staying on track.
A healthy routine leaves fewer “visiting hours” for cravings. If they do show up, you’ll be more likely to shift your focus to the next activity on the schedule.
“Choose to focus your time, energy and conversation around people who inspire you, support you and help you to grow you into your happiest, strongest, wisest self.” — Karen Salmansohn
In addition to keeping a healthy routine, make sure you have a solid support team to rely on when things get tough. Tackling challenging tasks is always easier with a solid team behind you, and recovery is no different! Research shows that social support boosts emotional resilience, creates opportunities for sharing practical advice, and fosters a sense of belonging.
Want more information? Check out “Types of Social Support and How They Work.” And remember, Reframe is here to give you more craving-busting tips, power your journey with neuroscience insights, and connect you to a global community of like-minded folks ready to share their stories and offer advice.
“The best way to predict your future is to create it.” — Abraham Lincoln
Finally, it’s important to see rehab as a step in your journey — not necessarily as a “cure” for AUD. While rehab works great for some, the success rate of alcohol rehab isn’t universal, and many find that they need different tools for a lasting recovery. If that’s you, look at it as an opportunity to explore other paths to a deeper recovery.
The great news? Most people do recover from AUD. The percentage of alcoholics who recover has been estimated by several research groups. One team found that as many as 1 in 10 Americans reported having an addiction problem at some point in life, and 75% of them are now living in recovery. That’s 22.3 million Americans who found a way out — and you can be one of them! The key is to actively search for the path that’s right for you.
Digital apps such as Reframe can be a great way to continue your journey while deepening your understanding of the neuroscience behind addiction with the support of a vibrant, thriving community behind you. You’ll have science-backed urge-surfing tools, personalized recommendations, and access to licensed coaches at your fingertips. There’s so much to discover!
In the end, cravings are not our “enemies.” They’re temporary visitors that give us useful information about our current state of mind. In time, you can even learn to thank them for letting you know that you’re feeling temporarily off balance — it might feel like a paradox, but treating them with respect instead of fighting them tends to make it easier to send them on their way. And rest assured, they won’t last forever. They might knock on the door of your mind once in a while, but their knock won’t be as loud or overwhelming in time.
It’s your last day in alcohol rehab. You’ve packed up the vision board you made in one of your group sessions, along with the journal you started keeping and the list of urge-surfing tips. (Do you even need them? You haven’t had a craving in weeks!) You feel ready for the new life ahead, and alcohol hasn’t even been on your mind for the last few days.
And then it happens. You get home, catch up on your favorite Netflix shows, chat with a few friends, go for a walk outside, and boom — a craving hits. What gives? Is this a sign of an inevitable relapse? Not at all! Post-rehab cravings are normal and expected — you just need to know how to deal with them. Let’s take a deep dive into how to stay sober after rehab!
Understanding where those pesky cravings come from is the first order of business. There are three main reasons:
All in all, post-rehab cravings are completely normal. But we don’t have to let them get the better of us! Luckily, there’s a lot we can do when it comes to coping with cravings.
Now that we know post-rehab cravings might be knocking on our door, we can be prepared. Let’s dive in!
“The language we use is extremely powerful. It is the frame through which we perceive and describe ourselves and our picture of the world.” ― Iben Dissing Sandahl
First and foremost, let’s take a closer look at what a craving actually is. We know it’s based in the reward system of the brain, but what is it really?
When you look at cravings in this way, we can reframe the “I want a drink” feeling in a way that takes away some of its urgency — a technique known as cognitive restructuring. Here are some possible “translations” you can try on for size:
Want to dig deeper into cognitive restructuring? Check out “How Can Cognitive Behavioral Therapy (CBT) Help With Alcohol Misuse?”
“If we become aware of what's happening before we act, behavior becomes a function of choice rather than a result of an impulse or trigger. You begin to control your world more as opposed to the outside world controlling you.” — Marshall Goldsmith
Why is tracking so important? For one thing, the act of putting our experience on paper (or typing it into a digital diary) creates much-needed space. It is what it is, and writing it down helps us externalize it. As a result, it gets easier to see the experience objectively without identifying with it. We’re taking “lab notes” as investigators of our own mind, learning more about ourselves as we go.
Moreover, tracking triggers and cravings lets us see patterns we tend to fall into. Research shows that self-monitoring increases self-awareness and puts us in the driver’s seat as we plan our post-rehab days. (Want to learn more? Check out “Benefits of an Addiction Recovery Journal” and “Tracking Your Drinking Can Change Your Relationship with Alcohol.”)
So remember that journal you started in rehab? Don’t leave it in the suitcase when you get home. Instead, make sure to track your triggers and cravings as they pop up. Note everything about them — the time of day, the environment, and activities you were engaged in, and your emotional state when cravings occur. Smells, sounds, and other sensory details are all part of the experience. Did a craving come up when the couples in Love Is Blind were sharing a bottle of bubbly by the pool? Write it down. Did it creep in when you got a whiff of barbeque smoke coming from a neighbor’s backyard? Note it. It’s all useful data!
“You can't stop the waves, but you can learn to surf.” — Jon Kabat-Zinn
Now that we understand what cravings are and have a better sense of our own patterns, let’s get down to the nitty-gritty. What can we do in the moment when a craving hits? Research shows that visual aids, distractions, and tangible reminders can serve as a lifeline when it comes to urge surfing.
Here are some "craving emergency kit" ideas:
Your urge-surfing toolbox is an ongoing project. Keep adding to it as you go, and ask others in the Reframe community for their favorite tips!
“True enjoyment comes from activity of the mind and exercise of the body; the two are ever united.” — Wilhelm von Humboldt
Science says that physical exercise releases endorphins, giving us a natural mood boost. Better still, it helps our brain rewire itself by releasing brain-derived neurotrophic factor (BDNF), making it easier to break the cycle of cravings by decreasing their intensity over time. Here’s how you can use in on your post-rehab journey:
Time to sweat out that craving — ready, set, go!
“The mind is just like a muscle - the more you exercise it, the stronger it gets and the more it can expand.” ― Idowu Koyenikan
Another craving-busting superpower? Mindfulness. It’s all about being in the moment and observing our surroundings — as well as the workings of our mind — without judgment. Research shows that mindfulness engages the prefrontal cortex, taking us out of the “default mode network” (DMN) associated with habits, rumination, and self-referential thinking. Meditation also increases brain volume and boosts neurogenesis. We can literally rebuild our own brain using the power of the mind (how mind-blowing!).
Here are some ideas to try:
Want to learn more? Check out “How Can Meditation Help Me Overcome Alcohol Misuse?” for additional meditation tips.
“Creating an overall healthy lifestyle for yourself doesn't require a radical diet or significant life change. In fact, it can be attained through common sense decisions about the way we eat, move, and live.” — Harley Pasternak
This one’s all about prevention. Having a post-rehab routine is key when it comes to managing cravings and staying on track.
A healthy routine leaves fewer “visiting hours” for cravings. If they do show up, you’ll be more likely to shift your focus to the next activity on the schedule.
“Choose to focus your time, energy and conversation around people who inspire you, support you and help you to grow you into your happiest, strongest, wisest self.” — Karen Salmansohn
In addition to keeping a healthy routine, make sure you have a solid support team to rely on when things get tough. Tackling challenging tasks is always easier with a solid team behind you, and recovery is no different! Research shows that social support boosts emotional resilience, creates opportunities for sharing practical advice, and fosters a sense of belonging.
Want more information? Check out “Types of Social Support and How They Work.” And remember, Reframe is here to give you more craving-busting tips, power your journey with neuroscience insights, and connect you to a global community of like-minded folks ready to share their stories and offer advice.
“The best way to predict your future is to create it.” — Abraham Lincoln
Finally, it’s important to see rehab as a step in your journey — not necessarily as a “cure” for AUD. While rehab works great for some, the success rate of alcohol rehab isn’t universal, and many find that they need different tools for a lasting recovery. If that’s you, look at it as an opportunity to explore other paths to a deeper recovery.
The great news? Most people do recover from AUD. The percentage of alcoholics who recover has been estimated by several research groups. One team found that as many as 1 in 10 Americans reported having an addiction problem at some point in life, and 75% of them are now living in recovery. That’s 22.3 million Americans who found a way out — and you can be one of them! The key is to actively search for the path that’s right for you.
Digital apps such as Reframe can be a great way to continue your journey while deepening your understanding of the neuroscience behind addiction with the support of a vibrant, thriving community behind you. You’ll have science-backed urge-surfing tools, personalized recommendations, and access to licensed coaches at your fingertips. There’s so much to discover!
In the end, cravings are not our “enemies.” They’re temporary visitors that give us useful information about our current state of mind. In time, you can even learn to thank them for letting you know that you’re feeling temporarily off balance — it might feel like a paradox, but treating them with respect instead of fighting them tends to make it easier to send them on their way. And rest assured, they won’t last forever. They might knock on the door of your mind once in a while, but their knock won’t be as loud or overwhelming in time.
When we’re trying to quit or cut back on booze, a sober challenge can be a great motivator! Check out our latest blog for Sober October challenge ideas!
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Picture this: you’re standing amidst a lively fall festival, the air filled with the scent of cinnamon and the sound of laughter all around you. Maybe last year you attended an event like this with a drink in hand, but this October is different. This year, you’re fully present, savoring each moment and every conversation without the haze of alcohol.
By embracing Sober October, we not only can discover a wealth of engaging activities but also work towards a healthier lifestyle and develop a deeper sense of connection to the season and ourselves. From seasonal decorations to walks through colorful forests, fresh traditions can enrich our lives in ways we never anticipated. Let’s delve into how Sober October can be a transformative month filled with newfound hobbies, mental clarity, and vibrant experiences.
Sober October originated in 2014 as a fundraising campaign started by Macmillan Cancer Support. The aim was to shed light on the link between alcohol and cancer by encouraging us to avoid alcohol during the month of October. The campaign was used to raise money to provide physical, financial, and emotional support to cancer patients and their families.
Since then, Sober October has gained traction, and aside from the official annual fundraising campaign, the challenge has become more generalized. It’s now used as a way to kick-start a healthier lifestyle by avoiding alcohol. Let’s learn more about what the challenge entails.
The official Sober October fundraising event allows participants to embark on a personal challenge to pursue a healthier lifestyle by choosing to avoid alcohol for 14 days, 21 days, or the full month of October. The original fundraising event requires signing up, but we can also do it on our own.
Check out Reframe’s Sober October challenge to not only kick-start a healthier, alcohol-free lifestyle but also share and receive support even beyond Sober October. If participating in group challenges isn’t your thing, there are also many ways we can make Sober October our personal quest.
Although the name “Sober October” is relatively straightforward, we can still make the challenge fit our individual needs. The challenge centers around avoiding alcohol for the month, but it can also be motivation to cut back — for example, cutting back progressively during the month and ending the month with a week of complete sobriety. Whatever our goals may be, we can individualize the challenge to motivate our journey toward an alcohol-free lifestyle even if we aren’t avoiding alcohol completely.
The challenge is also a great way to practice other healthy habits on top of quitting or cutting back on alcohol, a concept known as habit stacking. On top of quitting or cutting back, we can implement other habits such as finding different coping mechanisms, meditating daily, journaling, trying new activities, and more. There are endless options for the potentially transformative challenge, however, quitting or cutting back on alcohol isn’t always easy. We may find ourselves twiddling our thumbs, not sure how to fill up our time. Let’s explore some ways to stay involved without booze.
Typically, October is a festive time that precedes the holiday season, which is often intertwined (whether we like it or not) with drinking. The National Institute on Alcohol Abuse and Alcoholism (NIAAA) reports an increase in alcohol consumption during the holidays, and a survey by UCLA reported that people drink almost double the amount of alcohol during the holiday season. By engaging in Sober October, we can get used to being alcohol-free, which can result in our not wanting alcohol as much during the upcoming holiday season. To partake in Sober October, we can fill up our time with a range of alcohol-free hobbies that help us lead more fulfilling lives while still getting into the holiday spirit.
We can get into the festive spirit without alcohol and the horrible hangover that comes with it. Fall is a time of embracing change and gearing up for cold weather with cozy vibes. Fall in love with fall (and your sober journey!) with a range of fun-filled, seasonal activities:
In the U.S., October is also filled with spooky activities that lead up to Halloween. There’s plenty of festive, booze-free fun to be had:
Stay warm and cozy, and embrace the fun-filled fright through sober festivities rather than alcohol this season!
Staying active not only has positive physical health benefits but also improves our mental health. There are endless options for physical activities that serve as positive distractions and also contribute to our overall well-being:
Getting exercise doesn’t have to mean going to the gym or running. There are so many different ways to move our body that are beneficial to our health and help us get into the fall spirit.
We’ve talked about exercising our body, but what about our mind? While your mind can’t exactly lift weights or go for a run, practicing creativity can stimulate our brain and shift focus away from alcohol. In other words, creativity can make our mind stronger! Get creative through a range of arts and crafts activities:
Creative pursuits invigorate and inspire us. But that’s not the only way we can exercise our brain. Let’s expand our personal knowledge!
In life, there’s always more to learn, and what better way to do it than to explore the things we’re interested in? Lifelong learning isn’t only about sharpening our skills or developing personally; it’s also about exploring our interests to live a more fulfilling life. Some ideas for educational hobbies include the following:
By immersing ourselves in these educational activities, we’ll cultivate new skills and knowledge, making our Sober October both productive and inspiring!
Self-care is for any time of year, but add a bit of festive flair and it’s a perfect activity for the fall season. Self-care activities are a great way to slow down and show ourselves some love. Spice up your self-care routine with these ideas:
These self-care activities are beneficial to our mental and physical well-being. It’s a great way to shift focus from alcohol to developing positive habits that improve our lifestyle. But there’s more!
Self-care can mean setting boundaries or spending time alone. But staying connected to others is also important. Although we may not be drinking, we can continue to stay involved through different alcohol-free social activities:
Social support, especially during a time such as Sober October, can be beneficial, as it helps us feel less alone during the holiday season and keeps us on the right track.
Traveling and exploring is a great way to learn about different cultures and experience new things. Just because we aren’t drinking doesn’t mean we can’t go on vacation. In fact, we’ll have more energy and be more clear-headed to embark on new adventures! From staycations to vacations, there are many autumn adventures to choose from:
Now that we have a long list of Sober October activities to choose from, let’s understand why they can be so helpful during this time.
Hobbies give us an opportunity to explore our interests and passions and can be a way to connect with others. Some specific benefits of sober hobbies include the following:
Sober hobbies are great for any time of the year, and Sober October is no different. While Sober October gives us a chance to explore different hobbies and interests, there are many other benefits. Let’s get to know what these are.
The Sober October challenge only lasts a month (unless we keep going!), but it has many benefits:
Sober October is what we make of it. It can be another challenge that we do and then move on. Or, if we keep going, it can be a transformative challenge that results in healthy habits and an alcohol-free life!
Sober October may have started as a fundraising event, but it’s come to be much more than that. Not only is it a good social cause, but committing to a month of quitting or cutting back on alcohol, as well as incorporating other positive habits into our lives, kick-starts our journey towards a healthier, happier lifestyle. Removing alcohol doesn’t mean we can’t partake in the fun. On the contrary, by removing alcohol from our life, we can fill it up with more authentic, enriching experiences through a range of sober activities. Hopefully, our list of Sober October activity ideas inspires you to try something new this festive season. So, as the leaves fall and the pumpkin spice lattes flow, dive headfirst into these Sober October activities, and make this month your most vibrant and fun-filled yet!
Picture this: you’re standing amidst a lively fall festival, the air filled with the scent of cinnamon and the sound of laughter all around you. Maybe last year you attended an event like this with a drink in hand, but this October is different. This year, you’re fully present, savoring each moment and every conversation without the haze of alcohol.
By embracing Sober October, we not only can discover a wealth of engaging activities but also work towards a healthier lifestyle and develop a deeper sense of connection to the season and ourselves. From seasonal decorations to walks through colorful forests, fresh traditions can enrich our lives in ways we never anticipated. Let’s delve into how Sober October can be a transformative month filled with newfound hobbies, mental clarity, and vibrant experiences.
Sober October originated in 2014 as a fundraising campaign started by Macmillan Cancer Support. The aim was to shed light on the link between alcohol and cancer by encouraging us to avoid alcohol during the month of October. The campaign was used to raise money to provide physical, financial, and emotional support to cancer patients and their families.
Since then, Sober October has gained traction, and aside from the official annual fundraising campaign, the challenge has become more generalized. It’s now used as a way to kick-start a healthier lifestyle by avoiding alcohol. Let’s learn more about what the challenge entails.
The official Sober October fundraising event allows participants to embark on a personal challenge to pursue a healthier lifestyle by choosing to avoid alcohol for 14 days, 21 days, or the full month of October. The original fundraising event requires signing up, but we can also do it on our own.
Check out Reframe’s Sober October challenge to not only kick-start a healthier, alcohol-free lifestyle but also share and receive support even beyond Sober October. If participating in group challenges isn’t your thing, there are also many ways we can make Sober October our personal quest.
Although the name “Sober October” is relatively straightforward, we can still make the challenge fit our individual needs. The challenge centers around avoiding alcohol for the month, but it can also be motivation to cut back — for example, cutting back progressively during the month and ending the month with a week of complete sobriety. Whatever our goals may be, we can individualize the challenge to motivate our journey toward an alcohol-free lifestyle even if we aren’t avoiding alcohol completely.
The challenge is also a great way to practice other healthy habits on top of quitting or cutting back on alcohol, a concept known as habit stacking. On top of quitting or cutting back, we can implement other habits such as finding different coping mechanisms, meditating daily, journaling, trying new activities, and more. There are endless options for the potentially transformative challenge, however, quitting or cutting back on alcohol isn’t always easy. We may find ourselves twiddling our thumbs, not sure how to fill up our time. Let’s explore some ways to stay involved without booze.
Typically, October is a festive time that precedes the holiday season, which is often intertwined (whether we like it or not) with drinking. The National Institute on Alcohol Abuse and Alcoholism (NIAAA) reports an increase in alcohol consumption during the holidays, and a survey by UCLA reported that people drink almost double the amount of alcohol during the holiday season. By engaging in Sober October, we can get used to being alcohol-free, which can result in our not wanting alcohol as much during the upcoming holiday season. To partake in Sober October, we can fill up our time with a range of alcohol-free hobbies that help us lead more fulfilling lives while still getting into the holiday spirit.
We can get into the festive spirit without alcohol and the horrible hangover that comes with it. Fall is a time of embracing change and gearing up for cold weather with cozy vibes. Fall in love with fall (and your sober journey!) with a range of fun-filled, seasonal activities:
In the U.S., October is also filled with spooky activities that lead up to Halloween. There’s plenty of festive, booze-free fun to be had:
Stay warm and cozy, and embrace the fun-filled fright through sober festivities rather than alcohol this season!
Staying active not only has positive physical health benefits but also improves our mental health. There are endless options for physical activities that serve as positive distractions and also contribute to our overall well-being:
Getting exercise doesn’t have to mean going to the gym or running. There are so many different ways to move our body that are beneficial to our health and help us get into the fall spirit.
We’ve talked about exercising our body, but what about our mind? While your mind can’t exactly lift weights or go for a run, practicing creativity can stimulate our brain and shift focus away from alcohol. In other words, creativity can make our mind stronger! Get creative through a range of arts and crafts activities:
Creative pursuits invigorate and inspire us. But that’s not the only way we can exercise our brain. Let’s expand our personal knowledge!
In life, there’s always more to learn, and what better way to do it than to explore the things we’re interested in? Lifelong learning isn’t only about sharpening our skills or developing personally; it’s also about exploring our interests to live a more fulfilling life. Some ideas for educational hobbies include the following:
By immersing ourselves in these educational activities, we’ll cultivate new skills and knowledge, making our Sober October both productive and inspiring!
Self-care is for any time of year, but add a bit of festive flair and it’s a perfect activity for the fall season. Self-care activities are a great way to slow down and show ourselves some love. Spice up your self-care routine with these ideas:
These self-care activities are beneficial to our mental and physical well-being. It’s a great way to shift focus from alcohol to developing positive habits that improve our lifestyle. But there’s more!
Self-care can mean setting boundaries or spending time alone. But staying connected to others is also important. Although we may not be drinking, we can continue to stay involved through different alcohol-free social activities:
Social support, especially during a time such as Sober October, can be beneficial, as it helps us feel less alone during the holiday season and keeps us on the right track.
Traveling and exploring is a great way to learn about different cultures and experience new things. Just because we aren’t drinking doesn’t mean we can’t go on vacation. In fact, we’ll have more energy and be more clear-headed to embark on new adventures! From staycations to vacations, there are many autumn adventures to choose from:
Now that we have a long list of Sober October activities to choose from, let’s understand why they can be so helpful during this time.
Hobbies give us an opportunity to explore our interests and passions and can be a way to connect with others. Some specific benefits of sober hobbies include the following:
Sober hobbies are great for any time of the year, and Sober October is no different. While Sober October gives us a chance to explore different hobbies and interests, there are many other benefits. Let’s get to know what these are.
The Sober October challenge only lasts a month (unless we keep going!), but it has many benefits:
Sober October is what we make of it. It can be another challenge that we do and then move on. Or, if we keep going, it can be a transformative challenge that results in healthy habits and an alcohol-free life!
Sober October may have started as a fundraising event, but it’s come to be much more than that. Not only is it a good social cause, but committing to a month of quitting or cutting back on alcohol, as well as incorporating other positive habits into our lives, kick-starts our journey towards a healthier, happier lifestyle. Removing alcohol doesn’t mean we can’t partake in the fun. On the contrary, by removing alcohol from our life, we can fill it up with more authentic, enriching experiences through a range of sober activities. Hopefully, our list of Sober October activity ideas inspires you to try something new this festive season. So, as the leaves fall and the pumpkin spice lattes flow, dive headfirst into these Sober October activities, and make this month your most vibrant and fun-filled yet!
Comparing yourself to others during recovery can lower self-esteem and motivation, hindering healing. Check out our latest blog for actionable tips to stop doing this.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
In the journey of recovery, our mind often becomes its own worst critic. While we’re working on bettering ourselves, we may find ourselves measuring each step against the perceived strides of others, with the shadow of comparison and doubt looming large. If this describes you, don’t worry! While not comparing ourselves to others is easier said than done, true healing begins when we’re able to break free from these self-imposed shackles.
Imagine a world where we aren’t belittling our own achievements. Instead of comparison, our journey is about our growth, commitment, and the steps we’ve taken toward a healthier, happier life. Let’s explore the liberating power of letting go of comparison during recovery and learn some actionable tips to help embrace this mindset.
Comparison is the act of examining the resemblances or differences between something. Sounds innocent, right? Well, it can be if we’re just comparing apples and oranges to determine our favorite fruit. When we compare ourselves to others, that’s where things can take a negative turn.
The social comparison theory (or self-comparison theory) is the concept that we determine our own self-worth based on how we see ourselves compared to others. The sociologist Charles Horton Cooley sums it up perfectly:
“I am not what I think I am, and I am not what you think I am. I am what I think you think I am.”
Our perception is often affected by our fears of how others perceive us, especially if we often compare ourselves to them. When we do this, we tend to only focus on what we’re lacking, leading to dissatisfaction and negative thoughts about ourselves. This is why comparison is often referred to as the thief of joy.
Comparison may be natural when we’re in recovery and working towards a better version of ourselves, but it only serves as a roadblock to our healing. For example, comparing our alcohol consumption to others can indirectly affect our own. We might think someone else is “doing better” because they haven’t had a drink in a month, but that’s only what they told us, and we have no idea what they’re actually doing behind closed doors.
Let’s dive deeper into this and learn some practical tips to avoid comparison.
We know that comparison can be harmful, but stopping comparison is often easier said than done. However, it’s something that we can practice and get better at! Recovery is personal, and everyone’s journey looks different. The next time you feel that urge to compare yourself to others, try these actionable tips:
Gratitude promotes positive thinking, as it helps us focus on what we have rather than what we lack. This reminds us of our worth rather than determining our own success and value based on others.
Practice gratitude by keeping a daily gratitude journal, using positive self-talk, or trying guided gratitude meditations. Since comparison is the thief of joy, we can use gratitude to counteract that and shift towards a positive mindset.
This will build our self-confidence, and, before we know it, the urge to compare ourselves to others or be affected by it will diminish.
The truth is that social media is often just a highlight reel. We may see pictures of the “good time” that is associated with drinking, but we don’t see the painful aftermath that comes with it. While we’re bombarded with before and after comparisons, witty captions, and what seems like extravagant experiences on social media, what we don’t see is what someone is feeling, the hundreds of deleted pictures to get that “perfect” one, and the struggles between those before and after photos.
When it comes to social media, what you see isn’t always what you get! A study by the University of Kansas found that couples who post more on social media report lower relationship satisfaction and diminished feelings of intimacy with their partner. So, when we compare ourselves to those we see on social media, we’re doing ourselves even more of a disservice, as a curated feed isn’t an accurate representation of their lives (or our own, for that matter). Here are some tips to counteract the blues from social media:
In our digital world, popular media can be difficult to avoid, but implementing mindfulness practices promotes greater focus on ourselves, reducing the inclination to compare.
SMART is a framework that helps us develop more effective goals. When we have a clear purpose, we’re less likely to compare ourselves to others because we’re focused on achieving what we want to achieve.
For example, a vague goal such as wanting to reduce our alcohol consumption can open the door to comparison when we see that others may be doing it faster than we are. A SMART version of that goal such as reducing our alcohol consumption by two drinks per week for the next month gives us clear direction and helps us dial in on working towards our own recovery.
When setting our recovery goals, we can use the SMART criteria:
If you’re looking for further guidance on setting SMART goals, consider 1:1 coaching with Reframe to help you set more effective and individualized goals.
Most of the time, we’re our own harshest critics. A helpful technique is to practice treating yourself like you would a loved one. The next time you find yourself comparing your recovery to someone else’s that may seem faster or “better,” instead of falling into the trap of comparison and low self-esteem, think of what you’d say to a friend if they told you they were feeling that their recovery isn’t as “good” as others.
When we’re speaking to ourselves and struggling to show self-love, we may be thinking “We’re lazy” or “We’re failing at recovery” when we compare ourselves to others. But would you say these same phrases to a friend? Probably not. This simple, yet powerful technique helps us show ourselves the same love we show to others. Try writing yourself an encouraging note to start!
Celebrating our achievements, no matter how small, is one way we can see our recovery from a more positive lens. Recovery is often filled with ups and downs, and in challenging moments, it can be difficult to remember how far we’ve come.
The small steps we take make a big difference in our journey and deserve recognition. Treat yourself to some extra self-care time, read your favorite book, or swap out your morning coffee for a latte to celebrate your progress. Save up for a sobriety gift or throw a sobriety party to celebrate the bigger milestones.
As we’ve learned, comparison really can be the thief of joy, but we can fight against it with these actionable tips. To get some inspiration, let’s look at some wise words we can aim to live by.
There’s actually science behind using quotes to fuel our recovery. Research shows that motivational quotes stimulate areas of our brain that control how we think and act. In essence, motivational quotes promote more positive behaviors such as discouraging comparison — positively impacting our recovery. Try to find one that resonates with you:
1. “Don’t compare your beginnings to someone else’s middle, or your middle to someone else’s end.” — Tim Hiller, Strive: Life is Short, Pursue What Matters
This quote is a reminder that we’re all in different places on our journey and have our own timelines. When we compare ourselves to others, we could be comparing the start of our journey to someone else’s middle or endpoint.
2. “No one can make you feel inferior without your consent.” — Eleanor Roosevelt, former First Lady
We’re all inherently different, and our paths to recovery may look different from others. However, comparison to others hinders our journey and diminishes our own accomplishments.
3. “The only person you should try to be better than is who you were yesterday.” — Matty Mullins, American songwriter
For those of us who have a competitive spirit, we can channel that energy into our own journey. Instead of comparing ourselves to others, we can work on being a better version of ourselves, making strides towards a healthier, happier life day by day.
4. “A flower does not think of competing with the flower next to it, it just blooms.” — Sensei Ogui, Zen Shin Talks
This analogy is a simple yet powerful reminder that we’re all living our own lives. Just like flowers, we can all thrive without comparing ourselves to how fast or how well others thrive.
5. “We won’t be distracted by comparison if we are captivated with purpose.” — Bob Goff, Live in Grace, Walk in Love
Have you ever gotten really into beating a level of a game? Perhaps you felt like that was all you could think about. This is the same idea. When we’re focused on reaching our own goals, we’re less likely to be distracted by others.
6. “Admire others’ beauty without questioning your own.” — Brooke Hampton, Bleeding Ink
Noticing differences is something we might not be able to avoid. However, we can admire others’ accomplishments without comparing them to our own. Celebrate others and yourself! There’s enough appreciation to go around!
To check out even more wise words to inspire your journey, read more on “Recovery Quotes: Words to Inspire Your Journey.”
As we navigate the road to recovery, releasing the habit of comparison allows us to fully appreciate our own progress. Every step, no matter how small it may seem, is a significant milestone on our unique path. By practicing gratitude, setting SMART goals, practicing self-care, and celebrating our accomplishments, we foster a deeper sense of self-worth and strengthen our path to healing. Every recovery journey is unique. So, the next time you feel yourself about to compare yourself to others, remember that you’re the main character in your life!
In the journey of recovery, our mind often becomes its own worst critic. While we’re working on bettering ourselves, we may find ourselves measuring each step against the perceived strides of others, with the shadow of comparison and doubt looming large. If this describes you, don’t worry! While not comparing ourselves to others is easier said than done, true healing begins when we’re able to break free from these self-imposed shackles.
Imagine a world where we aren’t belittling our own achievements. Instead of comparison, our journey is about our growth, commitment, and the steps we’ve taken toward a healthier, happier life. Let’s explore the liberating power of letting go of comparison during recovery and learn some actionable tips to help embrace this mindset.
Comparison is the act of examining the resemblances or differences between something. Sounds innocent, right? Well, it can be if we’re just comparing apples and oranges to determine our favorite fruit. When we compare ourselves to others, that’s where things can take a negative turn.
The social comparison theory (or self-comparison theory) is the concept that we determine our own self-worth based on how we see ourselves compared to others. The sociologist Charles Horton Cooley sums it up perfectly:
“I am not what I think I am, and I am not what you think I am. I am what I think you think I am.”
Our perception is often affected by our fears of how others perceive us, especially if we often compare ourselves to them. When we do this, we tend to only focus on what we’re lacking, leading to dissatisfaction and negative thoughts about ourselves. This is why comparison is often referred to as the thief of joy.
Comparison may be natural when we’re in recovery and working towards a better version of ourselves, but it only serves as a roadblock to our healing. For example, comparing our alcohol consumption to others can indirectly affect our own. We might think someone else is “doing better” because they haven’t had a drink in a month, but that’s only what they told us, and we have no idea what they’re actually doing behind closed doors.
Let’s dive deeper into this and learn some practical tips to avoid comparison.
We know that comparison can be harmful, but stopping comparison is often easier said than done. However, it’s something that we can practice and get better at! Recovery is personal, and everyone’s journey looks different. The next time you feel that urge to compare yourself to others, try these actionable tips:
Gratitude promotes positive thinking, as it helps us focus on what we have rather than what we lack. This reminds us of our worth rather than determining our own success and value based on others.
Practice gratitude by keeping a daily gratitude journal, using positive self-talk, or trying guided gratitude meditations. Since comparison is the thief of joy, we can use gratitude to counteract that and shift towards a positive mindset.
This will build our self-confidence, and, before we know it, the urge to compare ourselves to others or be affected by it will diminish.
The truth is that social media is often just a highlight reel. We may see pictures of the “good time” that is associated with drinking, but we don’t see the painful aftermath that comes with it. While we’re bombarded with before and after comparisons, witty captions, and what seems like extravagant experiences on social media, what we don’t see is what someone is feeling, the hundreds of deleted pictures to get that “perfect” one, and the struggles between those before and after photos.
When it comes to social media, what you see isn’t always what you get! A study by the University of Kansas found that couples who post more on social media report lower relationship satisfaction and diminished feelings of intimacy with their partner. So, when we compare ourselves to those we see on social media, we’re doing ourselves even more of a disservice, as a curated feed isn’t an accurate representation of their lives (or our own, for that matter). Here are some tips to counteract the blues from social media:
In our digital world, popular media can be difficult to avoid, but implementing mindfulness practices promotes greater focus on ourselves, reducing the inclination to compare.
SMART is a framework that helps us develop more effective goals. When we have a clear purpose, we’re less likely to compare ourselves to others because we’re focused on achieving what we want to achieve.
For example, a vague goal such as wanting to reduce our alcohol consumption can open the door to comparison when we see that others may be doing it faster than we are. A SMART version of that goal such as reducing our alcohol consumption by two drinks per week for the next month gives us clear direction and helps us dial in on working towards our own recovery.
When setting our recovery goals, we can use the SMART criteria:
If you’re looking for further guidance on setting SMART goals, consider 1:1 coaching with Reframe to help you set more effective and individualized goals.
Most of the time, we’re our own harshest critics. A helpful technique is to practice treating yourself like you would a loved one. The next time you find yourself comparing your recovery to someone else’s that may seem faster or “better,” instead of falling into the trap of comparison and low self-esteem, think of what you’d say to a friend if they told you they were feeling that their recovery isn’t as “good” as others.
When we’re speaking to ourselves and struggling to show self-love, we may be thinking “We’re lazy” or “We’re failing at recovery” when we compare ourselves to others. But would you say these same phrases to a friend? Probably not. This simple, yet powerful technique helps us show ourselves the same love we show to others. Try writing yourself an encouraging note to start!
Celebrating our achievements, no matter how small, is one way we can see our recovery from a more positive lens. Recovery is often filled with ups and downs, and in challenging moments, it can be difficult to remember how far we’ve come.
The small steps we take make a big difference in our journey and deserve recognition. Treat yourself to some extra self-care time, read your favorite book, or swap out your morning coffee for a latte to celebrate your progress. Save up for a sobriety gift or throw a sobriety party to celebrate the bigger milestones.
As we’ve learned, comparison really can be the thief of joy, but we can fight against it with these actionable tips. To get some inspiration, let’s look at some wise words we can aim to live by.
There’s actually science behind using quotes to fuel our recovery. Research shows that motivational quotes stimulate areas of our brain that control how we think and act. In essence, motivational quotes promote more positive behaviors such as discouraging comparison — positively impacting our recovery. Try to find one that resonates with you:
1. “Don’t compare your beginnings to someone else’s middle, or your middle to someone else’s end.” — Tim Hiller, Strive: Life is Short, Pursue What Matters
This quote is a reminder that we’re all in different places on our journey and have our own timelines. When we compare ourselves to others, we could be comparing the start of our journey to someone else’s middle or endpoint.
2. “No one can make you feel inferior without your consent.” — Eleanor Roosevelt, former First Lady
We’re all inherently different, and our paths to recovery may look different from others. However, comparison to others hinders our journey and diminishes our own accomplishments.
3. “The only person you should try to be better than is who you were yesterday.” — Matty Mullins, American songwriter
For those of us who have a competitive spirit, we can channel that energy into our own journey. Instead of comparing ourselves to others, we can work on being a better version of ourselves, making strides towards a healthier, happier life day by day.
4. “A flower does not think of competing with the flower next to it, it just blooms.” — Sensei Ogui, Zen Shin Talks
This analogy is a simple yet powerful reminder that we’re all living our own lives. Just like flowers, we can all thrive without comparing ourselves to how fast or how well others thrive.
5. “We won’t be distracted by comparison if we are captivated with purpose.” — Bob Goff, Live in Grace, Walk in Love
Have you ever gotten really into beating a level of a game? Perhaps you felt like that was all you could think about. This is the same idea. When we’re focused on reaching our own goals, we’re less likely to be distracted by others.
6. “Admire others’ beauty without questioning your own.” — Brooke Hampton, Bleeding Ink
Noticing differences is something we might not be able to avoid. However, we can admire others’ accomplishments without comparing them to our own. Celebrate others and yourself! There’s enough appreciation to go around!
To check out even more wise words to inspire your journey, read more on “Recovery Quotes: Words to Inspire Your Journey.”
As we navigate the road to recovery, releasing the habit of comparison allows us to fully appreciate our own progress. Every step, no matter how small it may seem, is a significant milestone on our unique path. By practicing gratitude, setting SMART goals, practicing self-care, and celebrating our accomplishments, we foster a deeper sense of self-worth and strengthen our path to healing. Every recovery journey is unique. So, the next time you feel yourself about to compare yourself to others, remember that you’re the main character in your life!
Keeping track of our recovery helps us recognize our achievements and keep going. Check out our latest blog for more info on strategies to keep track.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Mark sat at his kitchen table, staring at the calendar. It had been three months since he decided to quit drinking. While he felt different, he couldn’t pinpoint how far he had come. The nights spent overcoming alcohol cravings, the social events he braved without a drink in hand — all seemed to blur together. Without concrete milestones, he struggled to see his progress. If Mark had known of a way to track his progress, he’d have been able to see the tangible results of his efforts and celebrate his victories, no matter how small.
By setting clear markers and celebrating each step, we can find the motivation and encouragement to continue moving forward toward a healthier, alcohol-free life. Let’s explore practical methods to help us define our “why” as we recognize and measure our progress on this transformative journey.
Before we can track our progress, we’ll need to know what we’re tracking. We can do this by setting clear goals. To kick us off, let’s identify why we’re quitting alcohol. This will give us clear direction on what we’re working toward and help us develop our short-term goals. While there are numerous benefits to quitting or cutting back on alcohol, identifying personal reasons focuses our journey. Our reasons can be anything — fostering better health, improving our relationship with loved ones, saving money on alcohol and putting it towards buying a house. These personal motivators help us shape actionable goals.
Once we establish short- and long-term goals, we can set daily and weekly milestones, as well as monthly and yearly objectives. Setting smaller objectives helps us not feel overwhelmed by the end goal and promotes a more successful and sustainable journey to quitting alcohol.
If you’re stuck on where to begin, use the SMART goal template to ensure your goals are clear and become the building blocks for your journey to an alcohol-free lifestyle. SMART stands for specific, measurable, achievable, relevant, and time-bound. These criteria set up a successful framework for the things we want to achieve. And remember, our goals can always be adjusted and modified, so there’s no pressure to “get it right” or be perfect. Now that we have direction in our journey, let’s get into the nitty-gritty of how we can track our progress in recovery.
As with most things in life, some options might work better for us than others. Tracking our progress is no different. Let’s explore three different ways we can document our progress.
So, what should we be tracking and journaling about once we have our tools in hand? When we’re quitting alcohol, there’s so much we can measure to help us navigate this journey!
Determining what to track is the next step in ensuring we have a clear and measurable path to quitting alcohol. Let’s identify five key metrics.
Tracking the number of standard drinks we have helps us reach our goal to quit or cut back. Especially if we’re not quitting alcohol cold turkey, it’s helpful to create goals for how much we’ll cut back, then track the number of drinks we’re having (rather than guesstimating) to hold ourselves accountable. This way we can look back and see the work we’ve put in. Quitting alcohol may seem challenging at first, but seeing that we’re able to cut back steadily week after week can encourage us to keep going.
Aside from the number of drinks, it’s also important to make note of the events and our emotions before, during, and after drinking to give us a clear picture of our drinking habits and triggers.
Our physical health is also a useful marker of our progress since quitting or cutting back on alcohol is undoubtedly beneficial to our health. While we often evaluate our physical health by how we feel, having actual measures helps us better identify and celebrate our achievements.
Getting regular medical check-ups is not only beneficial for general preventative care, but they also give us an idea of how quitting alcohol is improving our physical health. Markers such as blood tests, liver function, weight, blood pressure, and heart rate can be tangible health measurements.
To track physical progress, we can measure markers of our overall fitness and wellness, including endurance, strength, and sleep quality. Lastly, nutritional assessments such as vitamin and nutrient intake and hydration levels can be helpful to track as they contribute to good overall health.
Mental well-being is difficult to measure intuitively, making it hard to see the progress we’ve made. Some measures to track are our mental and emotional health. We can practice stress management skills, develop a daily journal habit, attend therapy sessions, and participate in peer support groups.
We can also identify improvements in our mental health by documenting our emotions and tracking our mood fluctuations. When we document mood swings and our overall mood before, during, and after quitting or cutting back, we can get a relatively objective measurement of how our mental health has been improving over time.
Quitting alcohol also has many social benefits. Identifying them may require reflection on our personal relationships and open conversations with our loved ones. These steps help us evaluate where we are with alcohol, identify what we want to work on, and evaluate our relationships with others and ourselves.
We can use key markers of authentic connections such as trust, communication, vulnerability, respect, and validation to help us rebuild and create new connections and set boundaries when needed.
We also can look out for other indicators of positive social health, such as participating in events, developing hobbies and interests, and getting involved in our community. During recovery, we tend to isolate ourselves or avoid social events because they might be triggers. Connecting with others can be an indicator of improvements in our social well-being.
Alcohol can wreak havoc on our finances. After quitting, it may take some time to develop better financial management or spending habits, but luckily, financial progress is something that we can see easily.
We can track our financial progress by calculating our savings from not spending on alcohol or alcohol-related expenses. We can also track our spending habits to help us better manage our finances and invest in other items and activities that provide us with a more fulfilling life.
We’ve talked a lot about progress — how to track it, what to track it on, and what to measure. But what happens if we have setbacks?
Setbacks can occur when we’re working toward any goal. In recovery, setbacks, also known as relapses, are common. That’s because alcohol overconsumption can lead to neurological dependence, meaning it changes the way our brain systems work so we want to keep coming back for more. When we remove such a significant disruptor from our life, it takes time, repetition, and relearning for us to get used to not having it.
It’s important to remember that setbacks don’t mean failure, and they don’t undo the progress that we’ve made. In fact, they help us learn more about our triggers and coping mechanisms that may or may not work for us. They also help us adjust our goals and strategies so instead of a setback, we can think of it as redirection that strengthens our journey to an alcohol-free life.
A key to overcoming relapse in recovery is to stay motivated, and tracking our progress helps with that. Bu tracking our progress, we can celebrate victories (no matter how small), keep a positive mindset, and visualize long-term success through these small steps.
We may not need to track every aspect of our life over the long term, but setting goals and tracking progress are beneficial steps. Several practices have proved successful in maintaining progress.
Tracking our progress has tremendous benefits. It helps us set more intentional objectives to reach our goals and stay motivated on our journey. There’s no “right” way to do it, so find what works best for you!
As we navigate the transformative journey of quitting alcohol, tracking our progress is more than just a method — it’s a powerful ally. By setting clear goals, exploring tracking methods that work for us, celebrating each milestone, and reflecting on our achievements, we’re building a new narrative of resilience and self-discovery. Every step we track is a testament to our determination and a reminder of the strength we have to reach our goal of an alcohol-free lifestyle. So, here’s to embracing each day with the knowledge that we’re moving towards a healthier, brighter future, one tracked step at a time!
Mark sat at his kitchen table, staring at the calendar. It had been three months since he decided to quit drinking. While he felt different, he couldn’t pinpoint how far he had come. The nights spent overcoming alcohol cravings, the social events he braved without a drink in hand — all seemed to blur together. Without concrete milestones, he struggled to see his progress. If Mark had known of a way to track his progress, he’d have been able to see the tangible results of his efforts and celebrate his victories, no matter how small.
By setting clear markers and celebrating each step, we can find the motivation and encouragement to continue moving forward toward a healthier, alcohol-free life. Let’s explore practical methods to help us define our “why” as we recognize and measure our progress on this transformative journey.
Before we can track our progress, we’ll need to know what we’re tracking. We can do this by setting clear goals. To kick us off, let’s identify why we’re quitting alcohol. This will give us clear direction on what we’re working toward and help us develop our short-term goals. While there are numerous benefits to quitting or cutting back on alcohol, identifying personal reasons focuses our journey. Our reasons can be anything — fostering better health, improving our relationship with loved ones, saving money on alcohol and putting it towards buying a house. These personal motivators help us shape actionable goals.
Once we establish short- and long-term goals, we can set daily and weekly milestones, as well as monthly and yearly objectives. Setting smaller objectives helps us not feel overwhelmed by the end goal and promotes a more successful and sustainable journey to quitting alcohol.
If you’re stuck on where to begin, use the SMART goal template to ensure your goals are clear and become the building blocks for your journey to an alcohol-free lifestyle. SMART stands for specific, measurable, achievable, relevant, and time-bound. These criteria set up a successful framework for the things we want to achieve. And remember, our goals can always be adjusted and modified, so there’s no pressure to “get it right” or be perfect. Now that we have direction in our journey, let’s get into the nitty-gritty of how we can track our progress in recovery.
As with most things in life, some options might work better for us than others. Tracking our progress is no different. Let’s explore three different ways we can document our progress.
So, what should we be tracking and journaling about once we have our tools in hand? When we’re quitting alcohol, there’s so much we can measure to help us navigate this journey!
Determining what to track is the next step in ensuring we have a clear and measurable path to quitting alcohol. Let’s identify five key metrics.
Tracking the number of standard drinks we have helps us reach our goal to quit or cut back. Especially if we’re not quitting alcohol cold turkey, it’s helpful to create goals for how much we’ll cut back, then track the number of drinks we’re having (rather than guesstimating) to hold ourselves accountable. This way we can look back and see the work we’ve put in. Quitting alcohol may seem challenging at first, but seeing that we’re able to cut back steadily week after week can encourage us to keep going.
Aside from the number of drinks, it’s also important to make note of the events and our emotions before, during, and after drinking to give us a clear picture of our drinking habits and triggers.
Our physical health is also a useful marker of our progress since quitting or cutting back on alcohol is undoubtedly beneficial to our health. While we often evaluate our physical health by how we feel, having actual measures helps us better identify and celebrate our achievements.
Getting regular medical check-ups is not only beneficial for general preventative care, but they also give us an idea of how quitting alcohol is improving our physical health. Markers such as blood tests, liver function, weight, blood pressure, and heart rate can be tangible health measurements.
To track physical progress, we can measure markers of our overall fitness and wellness, including endurance, strength, and sleep quality. Lastly, nutritional assessments such as vitamin and nutrient intake and hydration levels can be helpful to track as they contribute to good overall health.
Mental well-being is difficult to measure intuitively, making it hard to see the progress we’ve made. Some measures to track are our mental and emotional health. We can practice stress management skills, develop a daily journal habit, attend therapy sessions, and participate in peer support groups.
We can also identify improvements in our mental health by documenting our emotions and tracking our mood fluctuations. When we document mood swings and our overall mood before, during, and after quitting or cutting back, we can get a relatively objective measurement of how our mental health has been improving over time.
Quitting alcohol also has many social benefits. Identifying them may require reflection on our personal relationships and open conversations with our loved ones. These steps help us evaluate where we are with alcohol, identify what we want to work on, and evaluate our relationships with others and ourselves.
We can use key markers of authentic connections such as trust, communication, vulnerability, respect, and validation to help us rebuild and create new connections and set boundaries when needed.
We also can look out for other indicators of positive social health, such as participating in events, developing hobbies and interests, and getting involved in our community. During recovery, we tend to isolate ourselves or avoid social events because they might be triggers. Connecting with others can be an indicator of improvements in our social well-being.
Alcohol can wreak havoc on our finances. After quitting, it may take some time to develop better financial management or spending habits, but luckily, financial progress is something that we can see easily.
We can track our financial progress by calculating our savings from not spending on alcohol or alcohol-related expenses. We can also track our spending habits to help us better manage our finances and invest in other items and activities that provide us with a more fulfilling life.
We’ve talked a lot about progress — how to track it, what to track it on, and what to measure. But what happens if we have setbacks?
Setbacks can occur when we’re working toward any goal. In recovery, setbacks, also known as relapses, are common. That’s because alcohol overconsumption can lead to neurological dependence, meaning it changes the way our brain systems work so we want to keep coming back for more. When we remove such a significant disruptor from our life, it takes time, repetition, and relearning for us to get used to not having it.
It’s important to remember that setbacks don’t mean failure, and they don’t undo the progress that we’ve made. In fact, they help us learn more about our triggers and coping mechanisms that may or may not work for us. They also help us adjust our goals and strategies so instead of a setback, we can think of it as redirection that strengthens our journey to an alcohol-free life.
A key to overcoming relapse in recovery is to stay motivated, and tracking our progress helps with that. Bu tracking our progress, we can celebrate victories (no matter how small), keep a positive mindset, and visualize long-term success through these small steps.
We may not need to track every aspect of our life over the long term, but setting goals and tracking progress are beneficial steps. Several practices have proved successful in maintaining progress.
Tracking our progress has tremendous benefits. It helps us set more intentional objectives to reach our goals and stay motivated on our journey. There’s no “right” way to do it, so find what works best for you!
As we navigate the transformative journey of quitting alcohol, tracking our progress is more than just a method — it’s a powerful ally. By setting clear goals, exploring tracking methods that work for us, celebrating each milestone, and reflecting on our achievements, we’re building a new narrative of resilience and self-discovery. Every step we track is a testament to our determination and a reminder of the strength we have to reach our goal of an alcohol-free lifestyle. So, here’s to embracing each day with the knowledge that we’re moving towards a healthier, brighter future, one tracked step at a time!
Finding balance in recovery requires trial and error. It’s a time of change and learning. Learn more about how to find balance in life during recovery in our latest blog.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Balance in all things is at the heart of Buddhist teaching. It’s also a core principle for recovery from alcohol use — eating a balanced diet, maintaining emotional well-being, staying physically healthy, connecting socially, growing through personal interests. When things are going well, these practices for sustaining balance are easy enough to do. But what about in challenging times?
Prioritizing balance in tough physical and emotional times can be difficult but also beneficial! Let’s explore why balance in recovery is so important and how we can implement it effectively in our lives.
Quitting or cutting back on alcohol means making the decision to work towards a better relationship with alcohol. Recovery from alcohol use affects the balance in our life because it impacts our thought patterns and actions. When we’re drinking, alcohol can occupy our time, take over our thoughts, and control our actions. When we make the decision to quit or cut back, our brain needs to adjust physically and mentally to not having the same amount of alcohol.
Our recovery mindset often consists of prioritizing the actions we need to take to better our relationship with alcohol. However, becoming consumed with thoughts of recovery also can be harmful. That’s why it’s so important to live a balanced life during and after recovery. But what does that mean exactly?
Living in balance during recovery means maintaining our focus on actions to improve our relationship with alcohol while, at the same time, we sustain joy in our life. It calls for us to keep multiple parts of our life in play to achieve a happier, healthier life.
Essential to our life balance is physical health, which we can improve and maintain in several ways.
Physical health is important, but that’s not all. Let’s look into other key aspects of our health.
Good mental health doesn’t mean that our life is stress-free. Instead, it’s about increasing mindfulness to identify triggers for stress and developing positive coping strategies. Let’s say that every time before a big test or presentation, we notice that we get extremely stressed and turn to unhealthy ways to cope such as drinking. Maybe we identify fear of failure as a trigger. Now that we’re aware of it, we can develop strategies to help us regulate our stress — meditation, reaching out for support, or other mindfulness practices. Mindfulness in particular has been shown to reduce stress and improve psychological functioning.
Finding mental health balance doesn’t mean being positive 100% of the time. In fact, forcing positivity into every situation is known as toxic positivity. Think of balancing our mental well-being as recognizing and acknowledging negative thoughts and emotions and working to reframing them.
Building and maintaining healthy relationships serves both our mental and physical health. Research shows that social connection and support are beneficial especially in recovery as strong connections with others can go a long way in preventing us from isolating ourselves.
Finding a good balance can mean making the effort to connect with others but also making sure we take time for ourselves. This can look like joining sober communities, setting boundaries with family and friends, and making new friends during alcohol-free social activities. While we may be focusing on ourselves during recovery, social connections are an integral part of a fulfilling life.
Two more important life components that require balance are our work life and our personal one. While work may take up eight hours of our day (or more!), it’s not the only thing that matters. It’s vital for us to take time to decompress after work and get away from it to maintain our physical and mental health.
Having a good work-life balance means maintaining boundaries between work and other priorities in our life. We can practice this by communicating our needs at work, taking breaks, and logging off when work is over. By managing our stress and responsibilities, we perform better and enjoy happier, more fulfilling lives. The hustle culture of today’s world makes it easy to get caught up in a bottomless pile of tasks, but it’s critical to remember that other aspects of our life should take priority. And, when it comes to our health, that should always be the priority.
Personal growth means having a lifelong learning attitude. No matter our age, there’s always something new to learn. Research shows that lifelong learning improves our cognitive health, boosts our self-confidence, encourages creativity, and improves our emotional balance.
Exploring our hobbies and interests is another way to bring joy and fulfillment into our lives. For some ideas, check out “Hobbies for Recovery from Alcohol Use Disorder.” Aside from helping us find more balance, exploring our interests improves our physical and mental health. We’ve talked a lot about the benefits of balance — now let’s get into some tips on how to actually implement it.
There’s no right way to live in recovery, but, to help us find greater balance, we can implement mindfulness in several useful ways.
Let go of self-limiting beliefs. Self-limiting beliefs are doubts that we can achieve our goals. If we don’t believe we can reach our goals, then we won’t be able to take the actions needed to do so. Practice using positive affirmations, consider your values, and challenge your beliefs.
Build a support system. Having support from family and friends is crucial during challenging times in recovery, boosting our mental health and contributing to our overall well-being. Join support groups and find people with similar interests to cultivate authentic connections for both giving and receiving support.
Now that we know how to find life balance, recovery can give us so much to look forward to. Let’s review the benefits of a balanced life in recovery.
Balance promotes a healthy, sustainable lifestyle that ensures we’re prioritizing our health while also enjoying our day-to-day life. In recovery, balance has even more benefits:
Balance is key, but it may not always be clear how to find it. With these tips, we can find balance not only in recovery but beyond it as well!
When we start recovery, many of us believe that our lives will fall into place after quitting or cutting back on alcohol. While we’re removing this major disruptor from our life, not only do our brain and body need time to adjust, but so does our lifestyle. Finding balance in recovery means prioritizing recovery actions, but also shifting focus away from recovery at times to build a life outside of alcohol. This balance ultimately fuels the healthier and happier life we’re working to achieve. As Eckhart Tolle said, “There’s a fine balance between honoring the past and losing yourself in it”.
Balance in all things is at the heart of Buddhist teaching. It’s also a core principle for recovery from alcohol use — eating a balanced diet, maintaining emotional well-being, staying physically healthy, connecting socially, growing through personal interests. When things are going well, these practices for sustaining balance are easy enough to do. But what about in challenging times?
Prioritizing balance in tough physical and emotional times can be difficult but also beneficial! Let’s explore why balance in recovery is so important and how we can implement it effectively in our lives.
Quitting or cutting back on alcohol means making the decision to work towards a better relationship with alcohol. Recovery from alcohol use affects the balance in our life because it impacts our thought patterns and actions. When we’re drinking, alcohol can occupy our time, take over our thoughts, and control our actions. When we make the decision to quit or cut back, our brain needs to adjust physically and mentally to not having the same amount of alcohol.
Our recovery mindset often consists of prioritizing the actions we need to take to better our relationship with alcohol. However, becoming consumed with thoughts of recovery also can be harmful. That’s why it’s so important to live a balanced life during and after recovery. But what does that mean exactly?
Living in balance during recovery means maintaining our focus on actions to improve our relationship with alcohol while, at the same time, we sustain joy in our life. It calls for us to keep multiple parts of our life in play to achieve a happier, healthier life.
Essential to our life balance is physical health, which we can improve and maintain in several ways.
Physical health is important, but that’s not all. Let’s look into other key aspects of our health.
Good mental health doesn’t mean that our life is stress-free. Instead, it’s about increasing mindfulness to identify triggers for stress and developing positive coping strategies. Let’s say that every time before a big test or presentation, we notice that we get extremely stressed and turn to unhealthy ways to cope such as drinking. Maybe we identify fear of failure as a trigger. Now that we’re aware of it, we can develop strategies to help us regulate our stress — meditation, reaching out for support, or other mindfulness practices. Mindfulness in particular has been shown to reduce stress and improve psychological functioning.
Finding mental health balance doesn’t mean being positive 100% of the time. In fact, forcing positivity into every situation is known as toxic positivity. Think of balancing our mental well-being as recognizing and acknowledging negative thoughts and emotions and working to reframing them.
Building and maintaining healthy relationships serves both our mental and physical health. Research shows that social connection and support are beneficial especially in recovery as strong connections with others can go a long way in preventing us from isolating ourselves.
Finding a good balance can mean making the effort to connect with others but also making sure we take time for ourselves. This can look like joining sober communities, setting boundaries with family and friends, and making new friends during alcohol-free social activities. While we may be focusing on ourselves during recovery, social connections are an integral part of a fulfilling life.
Two more important life components that require balance are our work life and our personal one. While work may take up eight hours of our day (or more!), it’s not the only thing that matters. It’s vital for us to take time to decompress after work and get away from it to maintain our physical and mental health.
Having a good work-life balance means maintaining boundaries between work and other priorities in our life. We can practice this by communicating our needs at work, taking breaks, and logging off when work is over. By managing our stress and responsibilities, we perform better and enjoy happier, more fulfilling lives. The hustle culture of today’s world makes it easy to get caught up in a bottomless pile of tasks, but it’s critical to remember that other aspects of our life should take priority. And, when it comes to our health, that should always be the priority.
Personal growth means having a lifelong learning attitude. No matter our age, there’s always something new to learn. Research shows that lifelong learning improves our cognitive health, boosts our self-confidence, encourages creativity, and improves our emotional balance.
Exploring our hobbies and interests is another way to bring joy and fulfillment into our lives. For some ideas, check out “Hobbies for Recovery from Alcohol Use Disorder.” Aside from helping us find more balance, exploring our interests improves our physical and mental health. We’ve talked a lot about the benefits of balance — now let’s get into some tips on how to actually implement it.
There’s no right way to live in recovery, but, to help us find greater balance, we can implement mindfulness in several useful ways.
Let go of self-limiting beliefs. Self-limiting beliefs are doubts that we can achieve our goals. If we don’t believe we can reach our goals, then we won’t be able to take the actions needed to do so. Practice using positive affirmations, consider your values, and challenge your beliefs.
Build a support system. Having support from family and friends is crucial during challenging times in recovery, boosting our mental health and contributing to our overall well-being. Join support groups and find people with similar interests to cultivate authentic connections for both giving and receiving support.
Now that we know how to find life balance, recovery can give us so much to look forward to. Let’s review the benefits of a balanced life in recovery.
Balance promotes a healthy, sustainable lifestyle that ensures we’re prioritizing our health while also enjoying our day-to-day life. In recovery, balance has even more benefits:
Balance is key, but it may not always be clear how to find it. With these tips, we can find balance not only in recovery but beyond it as well!
When we start recovery, many of us believe that our lives will fall into place after quitting or cutting back on alcohol. While we’re removing this major disruptor from our life, not only do our brain and body need time to adjust, but so does our lifestyle. Finding balance in recovery means prioritizing recovery actions, but also shifting focus away from recovery at times to build a life outside of alcohol. This balance ultimately fuels the healthier and happier life we’re working to achieve. As Eckhart Tolle said, “There’s a fine balance between honoring the past and losing yourself in it”.
Gratitude in recovery is beneficial in many ways. Check out our latest blog for more info on why it’s a cornerstone of recovery and how we can put it into practice.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
In the challenging journey of recovery when each day can bring both triumphs and trials, an unexpected yet powerful ally emerges: gratitude. Often overlooked as a mere sentiment, gratitude in the context of recovery can be a transformative factor that reshapes our perspective and fuels resilience.
Imagine this: instead of dwelling on past regrets, we find solace in the present moment, appreciating life’s small yet significant blessings. Let’s uncover the profound importance of gratitude in recovery and reveal how it can illuminate our path and foster healing in even the darkest of times.
Especially on Thanksgiving, we find ourselves joining family and friends in expressing gratitude. But what, exactly, does gratitude mean? Gratitude comes from the Latin word gratus, which means grateful or thankful.
Over time, however, gratitude has evolved in meaning into three discrete categories: a trait, a mood, and an emotion. As a trait, gratitude means having an overall grateful disposition. As a mood, it means daily fluctuations in gratitude. As an emotion, it is more a temporary feeling. While some of us may be more inherently grateful, gratitude is something anyone can practice. But why is it significant in the context of recovery?
Recovery is a life-changing process. It requires severing dependence on alcohol and working towards a healthier relationship with it. It also involves challenging physical and emotional experiences that can benefit from the incorporation of gratitude.
Practicing gratitude in recovery has many benefits:
The positives that gratitude brings help us work through setbacks and maintain recovery. Let’s explore how we can practice gratitude in different aspects of our life in recovery.
Gratitude supports different facets of our recovery by helping us get through challenging experiences on our journey to better health.
We know that gratitude can have mental and physical benefits, aiding in the challenges of recovery. However, it also has specific benefits for alcohol use disorder (AUD).
Alcohol cravings are a common part of recovery as physical and neurological dependence on alcohol are components of AUD. Research shows that gratitude positively reinforces recovery in two ways: improving our mood and enhancing our cognitive outlook. A study on the association between alcohol use and emotions found that decreases in fear, shame, nervousness, upset, and hostility are linked to decreased alcohol consumption. This means that gratitude, which promotes positivity indirectly, helps reduce alcohol cravings and the risk of relapse.
This is why we see gratitude as a critical component in many recovery approaches, including 12-step programs, behavioral therapies, and mindful drinking strategies. Aside from benefiting addiction recovery, gratitude has other mental health benefits, which further support our journey.
Excessive drinking is associated with poor mental health. This is because alcohol disrupts our stress response and areas of our brain that control our emotions. AUD in particular is associated with anxiety, depression, and mood disorders.
Gratitude shifts our attention away from anxiety, depression, low mood and other mental health conditions. Research shows that gratitude has positive effects on multiple aspects of mental health. Specifically, gratitude promotes more meaningful relationships and lower rates of mental health disorders such as depression and anxiety. Similarly, another study found that gratitude is linked to areas of the brain that regulate our emotions and support stress relief. These areas of the brain, when activated, boost our healthy emotions and protect against anxiety and stress, suggesting that gratitude interventions can be a useful supplemental treatment for anxiety and depression.
Now that we understand the many positive benefits gratitude has on our mental health, let’s see how it’s connected to our physical health.
Have you ever felt down when you were down with a cold? Or, alternatively, have your body aches and pains ever seemed worse when you were stressed? The possible cause? Our mind-body connection. Our body’s stress response system (which involves our brain, hormones, and other physiological responses) links our physical and mental well-being.
Recovery, therefore, involves improving not only our mental but also our physical health. Alcohol misuse and AUD are associated with many health concerns, including liver damage, cardiovascular issues, risk of cancer, and much more. Improving our mental health by practicing gratitude can also have physiological benefits. Research shows that gratitude promotes better sleep, lessens fatigue, and lowers inflammation levels. Another study found that individuals who practiced gratitude reported better overall health due to better psychological health, a greater propensity for health-promoting activities, and willingness to seek support for health concerns.
The benefits of gratitude are clear. But how do we actually practice gratitude?
Gratitude involves components such as feeling, expressing, and adopting new behaviors. We can implement gratitude in recovery through the following strategies:
Gratitude is often overlooked in today’s world, especially when our focus is on other things such as recovery. However, gratitude can be a life-changing practice that not only benefits us in recovery but also our life in general.
Being thankful shouldn’t be reserved for Thanksgiving. It’s beneficial every day of the year and even more so throughout the difficult experience of recovery. Gratitude promotes positive thoughts, emotions, and practices that improve our mental and physical health. However, it’s not always easy to remember to be grateful, especially during a life change as challenging as addiction recovery. Using these tips, we can gradually implement gratitude in our daily life — leading to a healthier, more fulfilling life!
In the challenging journey of recovery when each day can bring both triumphs and trials, an unexpected yet powerful ally emerges: gratitude. Often overlooked as a mere sentiment, gratitude in the context of recovery can be a transformative factor that reshapes our perspective and fuels resilience.
Imagine this: instead of dwelling on past regrets, we find solace in the present moment, appreciating life’s small yet significant blessings. Let’s uncover the profound importance of gratitude in recovery and reveal how it can illuminate our path and foster healing in even the darkest of times.
Especially on Thanksgiving, we find ourselves joining family and friends in expressing gratitude. But what, exactly, does gratitude mean? Gratitude comes from the Latin word gratus, which means grateful or thankful.
Over time, however, gratitude has evolved in meaning into three discrete categories: a trait, a mood, and an emotion. As a trait, gratitude means having an overall grateful disposition. As a mood, it means daily fluctuations in gratitude. As an emotion, it is more a temporary feeling. While some of us may be more inherently grateful, gratitude is something anyone can practice. But why is it significant in the context of recovery?
Recovery is a life-changing process. It requires severing dependence on alcohol and working towards a healthier relationship with it. It also involves challenging physical and emotional experiences that can benefit from the incorporation of gratitude.
Practicing gratitude in recovery has many benefits:
The positives that gratitude brings help us work through setbacks and maintain recovery. Let’s explore how we can practice gratitude in different aspects of our life in recovery.
Gratitude supports different facets of our recovery by helping us get through challenging experiences on our journey to better health.
We know that gratitude can have mental and physical benefits, aiding in the challenges of recovery. However, it also has specific benefits for alcohol use disorder (AUD).
Alcohol cravings are a common part of recovery as physical and neurological dependence on alcohol are components of AUD. Research shows that gratitude positively reinforces recovery in two ways: improving our mood and enhancing our cognitive outlook. A study on the association between alcohol use and emotions found that decreases in fear, shame, nervousness, upset, and hostility are linked to decreased alcohol consumption. This means that gratitude, which promotes positivity indirectly, helps reduce alcohol cravings and the risk of relapse.
This is why we see gratitude as a critical component in many recovery approaches, including 12-step programs, behavioral therapies, and mindful drinking strategies. Aside from benefiting addiction recovery, gratitude has other mental health benefits, which further support our journey.
Excessive drinking is associated with poor mental health. This is because alcohol disrupts our stress response and areas of our brain that control our emotions. AUD in particular is associated with anxiety, depression, and mood disorders.
Gratitude shifts our attention away from anxiety, depression, low mood and other mental health conditions. Research shows that gratitude has positive effects on multiple aspects of mental health. Specifically, gratitude promotes more meaningful relationships and lower rates of mental health disorders such as depression and anxiety. Similarly, another study found that gratitude is linked to areas of the brain that regulate our emotions and support stress relief. These areas of the brain, when activated, boost our healthy emotions and protect against anxiety and stress, suggesting that gratitude interventions can be a useful supplemental treatment for anxiety and depression.
Now that we understand the many positive benefits gratitude has on our mental health, let’s see how it’s connected to our physical health.
Have you ever felt down when you were down with a cold? Or, alternatively, have your body aches and pains ever seemed worse when you were stressed? The possible cause? Our mind-body connection. Our body’s stress response system (which involves our brain, hormones, and other physiological responses) links our physical and mental well-being.
Recovery, therefore, involves improving not only our mental but also our physical health. Alcohol misuse and AUD are associated with many health concerns, including liver damage, cardiovascular issues, risk of cancer, and much more. Improving our mental health by practicing gratitude can also have physiological benefits. Research shows that gratitude promotes better sleep, lessens fatigue, and lowers inflammation levels. Another study found that individuals who practiced gratitude reported better overall health due to better psychological health, a greater propensity for health-promoting activities, and willingness to seek support for health concerns.
The benefits of gratitude are clear. But how do we actually practice gratitude?
Gratitude involves components such as feeling, expressing, and adopting new behaviors. We can implement gratitude in recovery through the following strategies:
Gratitude is often overlooked in today’s world, especially when our focus is on other things such as recovery. However, gratitude can be a life-changing practice that not only benefits us in recovery but also our life in general.
Being thankful shouldn’t be reserved for Thanksgiving. It’s beneficial every day of the year and even more so throughout the difficult experience of recovery. Gratitude promotes positive thoughts, emotions, and practices that improve our mental and physical health. However, it’s not always easy to remember to be grateful, especially during a life change as challenging as addiction recovery. Using these tips, we can gradually implement gratitude in our daily life — leading to a healthier, more fulfilling life!
Wondering about the science of addiction? Do 12-Step programs work, or are they a bit behind the times? Explore addiction science and find 12-Step alternatives in our latest blog!
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
To the outsider, it looks mind-boggling: why would an otherwise sane, happy, and healthy mother of three sip wine from a juice bottle while her kids are napping? Why does a lawyer show up drunk in court, get disbarred, work hard to reestablish his career — only to do it all over again?
And yet, it happens to many of us. The National Institute on Alcohol Abuse and Alcoholism (NIAAA) reports that in 2022, close to 29.5 million people ages 12 and over struggled with alcohol use disorder (AUD). That’s more than one in every 10 people in this age group! What’s more, according to the National Center for Drug Abuse Statistics, as many as half of the U.S. population over the age of 12 has used illegal drugs at least once, and drug overdose deaths in the last two decades are close to a million.
So why do so many of us get addicted to substances that damage our health and even take our lives? Here’s Beat Generation author William S. Burroughs’ take on the question.
“You don’t wake up one morning and decide to be a drug addict … I tried it as a matter of curiosity. I drifted along taking shots when I could score. I ended up hooked. Most addicts I have talked to report a similar experience. They did not start using drugs for any reason they can remember. They just drifted along until they got hooked. If you have never been addicted, you can have no clear idea what it means to need junk with the addict’s special need. You don’t decide to be an addict. One morning you wake up sick and you’re an addict.”
Still, although it might feel like we just “drift” into it, there’s science behind addiction. Let’s take a closer look at what the latest addiction science tells us, and how that differs from the view of addiction that many 12-Step programs take.
“When you can stop you don't want to, and when you want to stop, you can't ...” ― Luke Davies, author, Candy: A Novel of Love and Addiction
One thing that’s certainly true about addiction is that it’s nothing new. Ever since our ancient ancestors started making booze, it’s been a worldwide phenomenon.
Back in the days of ancient Greece, Aristotle argued that addiction is a problem with willpower — akrasia. (Spoiler alert: modern science says it’s not true.) Plato, in turn, was one of the first advocates for moderation: in his Dialogues, the philosopher warned against the dangers of excessive wine consumption, arguing that it could lead to poor decision making and moral degradation. As for the ancient Egyptians, there are texts dating back to 4000 BC that talk about herbs that could be used to treat opium addiction.
By the time the 20th century came around, addiction was increasingly seen as a disease. However, just what that disease was caused by, why some people seemed to be more prone to it than others, and whether or not it could be cured took another century to sort out.
The view of addiction as a disease, in turn, is partially reflected in Alcoholics Anonymous (AA) and other 12-Step programs that followed in its footsteps throughout the 20th century. Dating back to the 1930s, AA was started by stockbroker Bill Wilson, who spontaneously recovered from alcoholism and whose personal turnaround led him to establish a fellowship of like-minded people. Centered around meetings attended by members who share their “experience, strength, and hope,” AA is all about sharing stories of recovery and giving others hope that they can do the same. (For a deep dive, check out “How Does Alcoholics Anonymous Work?” and “What To Expect at an AA Meeting.”)
It might be a step up from seeing AUD as a character flaw rather than an illness, but does AA actually work? And what is the 12-Step program success rate? It depends on who’s answering the question. While some swear by AA, others find it less than effective (or even harmful to their recovery). In the end, though, there are some clear positives of AA and some pretty serious downsides.
Here are the pros — the aspects of AA that tend to serve people well:
And those cons we were talking about? Well, there are some serious ones to consider.
Want to explore this question in more detail? Take a look at “Can AA Be Harmful?”
It depends on whom we ask, as well as what we mean by success. Sobriety is a lifelong process, and what works for some in the short term might not provide a satisfying solution later on. Still, for those who aim to stay away from booze for good, 12-Step programs can be helpful — mostly thanks to the social support they provide.
“Remember: synapses used are synapses strengthened; they are the ruts in the garden where rainwater flows, forming deeper and deeper troughs.” — Mark Lewis, Memoirs of an Addicted Brain
These days, the medical and scientific definition of addiction has outgrown much of the terminology in use when AA got started. For one thing, the term “alcoholism” has long gone the way of the dinosaurs, making way for the more scientific “alcohol use disorder” (AUD) and substance use disorder (SUD) to refer to other substance addictions. And while AA still sees addiction as a partially moral issue (that “spiritual malady” we talked about), the modern science community generally prefers to see it as a brain-based condition that doesn’t reflect our authentic character (or, for that matter, our spiritual qualities).
Instead, SUD and AUD are seen as complex brain disorders characterized by compulsive substance use despite harmful consequences. Let’s take a closer look at the brain in addiction — as well as the brain in recovery.
What makes something addictive? While the science is complex, substances that change our brain chemistry and cause us to seek more of them can become addictive. The star of the show is the brain’s reward system, which evolved to keep habits going in order to ensure our survival. For better or worse, we’re naturally driven to seek things that make us feel good. If those things are nutritious food or fulfilling relationships, all is well, and our chances of making it through the trials and tribulations of life to pass on our genes increase. However, the system behind habits is pretty primitive and easy to hijack. The neurotransmitter dopamine that runs the reward system acts as a neurological “gold star,” giving us a boost of pleasure when we engage in a particular habit. Unfortunately, substances such as alcohol also lead to dopamine release. Here’s how biologist Mark Lewis describes it:
“Brains just do what hundreds of millions of years of evolution have determined to be useful, and that includes identifying things that taste good or feel good to us. The brain distinguishes those things from everything else — the background music of the humdrum world — and propels us to go after them.”
See the problem? That’s right, our brain will latch onto any source of dopamine no matter what the fallout is. And alcohol is the mother-of-all sources. Here’s an overview of the changes that happen to the brain when we drink and the shifts that take place as misuse leads to dependence:
As a result, a three-step cycle sets in, with each stage affecting a particular area of the brain.
But this doesn’t necessarily happen to everyone who picks up a drink. There are some people who are more likely to get addicted to alcohol than others.
There’s also science behind the reasons why some people seem to “take it or leave it” while others get hooked. According to the National Institute on Drug Abuse, there are three factors at play:
As we can see, there are many factors at play when it comes to AUD, and there’s solid science behind them. But, guess what: there’s science behind recovery, too!
Luckily, the ability of the brain to change in response to our activities — known as neuroplasticity — can also help us recover! Here’s what happens when we stop drinking:
Even better news? Science-based therapies such as cognitive behavioral therapy (CBT) help us recover at an even deeper level. Even after we put down the drink, we might still feel some emotional attachment to booze. This is where CBT comes in! By teaching us to uncover and reframe our subconscious beliefs about alcohol, we can change the neural circuitry around it. The result? We stop seeing booze as the be-all and end-all of social gatherings, relaxation, and fun. In short, it becomes irrelevant and insignificant, making sobriety easy!
There are plenty of science-based 12-Step alternatives out there. For a deep dive, check out “The Best AA Alternatives.” For now, here’s the gist:
And remember, Reframe is here to provide you with science-backed tools, motivation, and access to a thriving community of like-minded folks who’ve been in your shoes and know what it’s like. We believe in you — and we’ve got science on our side to help you every step of the way!
There are plenty of science-based 12-Step alternatives out there. For a deep dive, check out “The Best AA Alternatives.” For now, here’s the gist:
To the outsider, it looks mind-boggling: why would an otherwise sane, happy, and healthy mother of three sip wine from a juice bottle while her kids are napping? Why does a lawyer show up drunk in court, get disbarred, work hard to reestablish his career — only to do it all over again?
And yet, it happens to many of us. The National Institute on Alcohol Abuse and Alcoholism (NIAAA) reports that in 2022, close to 29.5 million people ages 12 and over struggled with alcohol use disorder (AUD). That’s more than one in every 10 people in this age group! What’s more, according to the National Center for Drug Abuse Statistics, as many as half of the U.S. population over the age of 12 has used illegal drugs at least once, and drug overdose deaths in the last two decades are close to a million.
So why do so many of us get addicted to substances that damage our health and even take our lives? Here’s Beat Generation author William S. Burroughs’ take on the question.
“You don’t wake up one morning and decide to be a drug addict … I tried it as a matter of curiosity. I drifted along taking shots when I could score. I ended up hooked. Most addicts I have talked to report a similar experience. They did not start using drugs for any reason they can remember. They just drifted along until they got hooked. If you have never been addicted, you can have no clear idea what it means to need junk with the addict’s special need. You don’t decide to be an addict. One morning you wake up sick and you’re an addict.”
Still, although it might feel like we just “drift” into it, there’s science behind addiction. Let’s take a closer look at what the latest addiction science tells us, and how that differs from the view of addiction that many 12-Step programs take.
“When you can stop you don't want to, and when you want to stop, you can't ...” ― Luke Davies, author, Candy: A Novel of Love and Addiction
One thing that’s certainly true about addiction is that it’s nothing new. Ever since our ancient ancestors started making booze, it’s been a worldwide phenomenon.
Back in the days of ancient Greece, Aristotle argued that addiction is a problem with willpower — akrasia. (Spoiler alert: modern science says it’s not true.) Plato, in turn, was one of the first advocates for moderation: in his Dialogues, the philosopher warned against the dangers of excessive wine consumption, arguing that it could lead to poor decision making and moral degradation. As for the ancient Egyptians, there are texts dating back to 4000 BC that talk about herbs that could be used to treat opium addiction.
By the time the 20th century came around, addiction was increasingly seen as a disease. However, just what that disease was caused by, why some people seemed to be more prone to it than others, and whether or not it could be cured took another century to sort out.
The view of addiction as a disease, in turn, is partially reflected in Alcoholics Anonymous (AA) and other 12-Step programs that followed in its footsteps throughout the 20th century. Dating back to the 1930s, AA was started by stockbroker Bill Wilson, who spontaneously recovered from alcoholism and whose personal turnaround led him to establish a fellowship of like-minded people. Centered around meetings attended by members who share their “experience, strength, and hope,” AA is all about sharing stories of recovery and giving others hope that they can do the same. (For a deep dive, check out “How Does Alcoholics Anonymous Work?” and “What To Expect at an AA Meeting.”)
It might be a step up from seeing AUD as a character flaw rather than an illness, but does AA actually work? And what is the 12-Step program success rate? It depends on who’s answering the question. While some swear by AA, others find it less than effective (or even harmful to their recovery). In the end, though, there are some clear positives of AA and some pretty serious downsides.
Here are the pros — the aspects of AA that tend to serve people well:
And those cons we were talking about? Well, there are some serious ones to consider.
Want to explore this question in more detail? Take a look at “Can AA Be Harmful?”
It depends on whom we ask, as well as what we mean by success. Sobriety is a lifelong process, and what works for some in the short term might not provide a satisfying solution later on. Still, for those who aim to stay away from booze for good, 12-Step programs can be helpful — mostly thanks to the social support they provide.
“Remember: synapses used are synapses strengthened; they are the ruts in the garden where rainwater flows, forming deeper and deeper troughs.” — Mark Lewis, Memoirs of an Addicted Brain
These days, the medical and scientific definition of addiction has outgrown much of the terminology in use when AA got started. For one thing, the term “alcoholism” has long gone the way of the dinosaurs, making way for the more scientific “alcohol use disorder” (AUD) and substance use disorder (SUD) to refer to other substance addictions. And while AA still sees addiction as a partially moral issue (that “spiritual malady” we talked about), the modern science community generally prefers to see it as a brain-based condition that doesn’t reflect our authentic character (or, for that matter, our spiritual qualities).
Instead, SUD and AUD are seen as complex brain disorders characterized by compulsive substance use despite harmful consequences. Let’s take a closer look at the brain in addiction — as well as the brain in recovery.
What makes something addictive? While the science is complex, substances that change our brain chemistry and cause us to seek more of them can become addictive. The star of the show is the brain’s reward system, which evolved to keep habits going in order to ensure our survival. For better or worse, we’re naturally driven to seek things that make us feel good. If those things are nutritious food or fulfilling relationships, all is well, and our chances of making it through the trials and tribulations of life to pass on our genes increase. However, the system behind habits is pretty primitive and easy to hijack. The neurotransmitter dopamine that runs the reward system acts as a neurological “gold star,” giving us a boost of pleasure when we engage in a particular habit. Unfortunately, substances such as alcohol also lead to dopamine release. Here’s how biologist Mark Lewis describes it:
“Brains just do what hundreds of millions of years of evolution have determined to be useful, and that includes identifying things that taste good or feel good to us. The brain distinguishes those things from everything else — the background music of the humdrum world — and propels us to go after them.”
See the problem? That’s right, our brain will latch onto any source of dopamine no matter what the fallout is. And alcohol is the mother-of-all sources. Here’s an overview of the changes that happen to the brain when we drink and the shifts that take place as misuse leads to dependence:
As a result, a three-step cycle sets in, with each stage affecting a particular area of the brain.
But this doesn’t necessarily happen to everyone who picks up a drink. There are some people who are more likely to get addicted to alcohol than others.
There’s also science behind the reasons why some people seem to “take it or leave it” while others get hooked. According to the National Institute on Drug Abuse, there are three factors at play:
As we can see, there are many factors at play when it comes to AUD, and there’s solid science behind them. But, guess what: there’s science behind recovery, too!
Luckily, the ability of the brain to change in response to our activities — known as neuroplasticity — can also help us recover! Here’s what happens when we stop drinking:
Even better news? Science-based therapies such as cognitive behavioral therapy (CBT) help us recover at an even deeper level. Even after we put down the drink, we might still feel some emotional attachment to booze. This is where CBT comes in! By teaching us to uncover and reframe our subconscious beliefs about alcohol, we can change the neural circuitry around it. The result? We stop seeing booze as the be-all and end-all of social gatherings, relaxation, and fun. In short, it becomes irrelevant and insignificant, making sobriety easy!
There are plenty of science-based 12-Step alternatives out there. For a deep dive, check out “The Best AA Alternatives.” For now, here’s the gist:
And remember, Reframe is here to provide you with science-backed tools, motivation, and access to a thriving community of like-minded folks who’ve been in your shoes and know what it’s like. We believe in you — and we’ve got science on our side to help you every step of the way!
There are plenty of science-based 12-Step alternatives out there. For a deep dive, check out “The Best AA Alternatives.” For now, here’s the gist:
