Take Control of Your Health With Reframe

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

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

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

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

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

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

You’ve been doing well all week. You’ve been exercising, eating healthy meals full of lean protein and vegetables, and drinking lots of water. But then Friday rolls around. You meet some friends for happy hour after work, and you eat a solid meal while drinking several cocktails. The night carries on and by the time you head home, you suddenly feel ravenous. You feel like you haven’t eaten for days and want to consume all the things you so diligently avoided during the week: pizza, fried foods, chips, and sweets. What’s going on?  

In this post, we’ll explore why we experience the “drunk munchies”— the “drunchies” — after drinking. We’ll also look at how the “drunchies” affect our health, and what we can do to avoid them. Let’s get started!

What Are the “Drunchies” and What Causes Them?

The “drunchies” are cravings for foods that are high in fat, salt, sugar, and carbohydrates after a session of moderate to heavy drinking. Pizza, french fries, or potato or tortilla chips are typically at the top of the list. Doritos Locos Tacos combo, anyone? 

This is a common experience for those who drink: one survey found that 82% of Americans are self-proclaimed drunken snackers (and more than 50% regret it the next day!). 

Interestingly, even if we consumed food before or during drinking, we still might experience a ravenous hunger later that has us reaching for those fatty foods. Why? 

Researchers have found that alcohol stimulates the same neurons in our brain that our body triggers when it goes into starvation mode. More specifically, the agouti-related peptide (AgRP) neurons — special neurons in our brain that deal with hunger and other functions — are activated during intoxication. 

In other words, our brain actually thinks it’s starving while under the influence of alcohol. Instead of our body saying, “I just got a lot of calories, so I have fuel and am full,” the opposite occurs. Although calories have been ingested, our brain encourages more food intake.

Similarly, studies have shown that alcohol intake encourages our brain to release galanin — a neurochemical that promotes a need for fatty foods. In fact, when we wake up after a night of drinking, the galanin levels in our brain are typically much higher than usual. This helps explain not only our late night jaunts for pizza, but also our cravings for a huge breakfast sandwich the morning after drinking. 

The Way Our Body Processes Alcohol Also Plays a Role

The “drunchies” can also be explained by examining how our body processes alcohol. We typically think of alcoholic beverages — especially beer — as being full of carbohydrates. As such, we assume that they raise our blood glucose level. However, unlike with carbohydrates, alcohol doesn’t turn to sugar in our body. In fact, while sugar and carbohydrate-rich foods raise our blood glucose levels, alcohol actually has the opposite effect: it makes our blood sugar drop. 

Here’s how it works: our liver is in charge of turning foods into energy for our cells, usually in the form of glucose. Alcohol, however, primarily gets broken down in the liver — and since it’s considered a toxin, our body works extra hard to get rid of it. 

While our liver is working on breaking down the alcohol, it isn’t doing its other jobs effectively, including regulating the amount of glucose in our blood. This is why our blood glucose can end up dropping. While we’re drinking, our blood sugar drops even when we eat foods that are high in sugar or carbohydrates. 

Simply put, the moment alcohol enters our bloodstream, our liver drops everything else to focus on detoxifying the harmful substance. And even when our liver does break down the alcohol, it’s converted into carbon dioxide and water — not sugar. This might explain why after drinking we often crave something sweet, like donuts or cookies.

Certain Foods Activate Our Brain’s Reward Center

You know that “feel good” feeling that comes after you start drinking? Alcohol activates our brain’s reward center and stimulates the release of dopamine — a neurotransmitter that encourages us to do more of what makes us feel good. 

But alcohol isn’t the only thing that spikes our dopamine levels. Research shows that fatty, sugary snacks activate the release of dopamine, giving us a feeling of pleasure and reward. This effect is so powerful that introducing even small amounts of high-fat, high-sugar foods into our diets can rewire our brain circuits, causing us to crave more. 

After a night of drinking, as the alcohol starts to wear off and our dopamine levels drop, our brain craves another dopamine hit. Fatty, sugary foods are often the quickest and easiest way to get our dopamine levels back up. 

Our Willpower Plays a Role, Too

Alcohol lowers our inhibitions, so while we might have successfully chosen healthy foods and maintained a balanced diet all week, after a drink or two, our willpower goes out the door. With a drink in hand, we’re more likely to grab handfuls of nuts, chips, bread, or whatever is in front of us without giving it much thought. 

This is because alcohol impacts our prefrontal cortex, the part of the brain responsible for decision-making and impulse control. When we consume alcohol, our prefrontal cortex has a harder time doing its job, making it easier for us to decide to indulge in junk food. Studies show that people consume more at meals when they’re drinking alcohol or have been drinking before a meal. 

The Long-Term Impact on Our Health

While one night of the “drunchies” might not seem so harmful, over time it can cause us to gain weight, putting us at a greater risk for obesity and diabetes. Alcohol alone can lead to obesity and diabetes, but when it’s combined with calorie-dense foods, we’re at an even greater risk.

Part of the problem is that indulging in fatty, salty, or sugary foods doesn’t just stop the night of a drinking session: it often continues into the next day. One study found that college students who drank alcohol not only consumed more fatty and salty foods, but were less likely to skip breakfast or brunch on the day after a night of drinking compared to mornings not following alcohol consumption. They also reported opting for greasy bacon, eggs, and cheese sandwiches instead of granola.

What many people don’t realize, however, is that these “feel-good” foods can actually make us feel worse after a night of heavy drinking. For instance, salt and fat can make us more dehydrated and worsen hangover symptoms, such as headaches.

Repeatedly giving into the drunchies can do a number on our self-esteem and motivation to maintain a healthy lifestyle. We’re more likely to “give in” to unhealthy eating in the days that follow, given that we already fell off the wagon. Plus, any disappointment we feel in ourselves might drive us to further engage in unhealthy habits — perpetuating a dangerous cycle.

The bottom line? The more regularly we consume alcohol, the more unhealthy calories we’re likely to consume, increasing our risk of obesity and diabetes and making it more difficult to make healthy lifestyle choices. 

How Much Alcohol Causes the “Drunchies”?

There’s no known set amount of alcohol that causes the “drunchies.” Even one alcoholic beverage can affect our brain and body, triggering us to indulge in something we might not have consumed otherwise.

However, the “drunchies” typically occur with moderate to heavy alcohol consumption. The name, after all — as a combination of “drunk” and “munchies” — indicates that we’ve likely reached a level of intoxication. Generally speaking, the more alcohol we consume, the more likely we’ll find ourselves reaching for those unhealthy snacks.

Binge drinking in particular is a recipe for disaster. Not only does it put our health and safety in jeopardy, but it can lead to elevated levels of food intake given the large volume of alcohol we’ve consumed.

How to Curb Hunger When Drinking Alcohol: 7 Tips

The best way to avoid the “drunchies” is to avoid alcohol entirely or significantly cut back on our alcohol consumption. Not reaching the point of intoxication is one sure way to prevent our brain from sending the “I’m starving” signals. 

However, if we do choose to drink, here are seven tips to help mitigate the effects of alcohol: 

1. Drink with a balanced meal. Drinking on an empty stomach is never wise and only makes us hungrier the more alcohol we consume. Try having a balanced meal either before or during drinking. Whole grains, complex carbohydrates, healthy fats, and protein are beneficial, as they nourish our body and keep us feeling full. 

2. Stay hydrated. Alcohol dehydrates us, which can sometimes trick our body by mistaking thirst for hunger. A good rule of thumb is to drink a big glass of water for every alcoholic drink you consume. This slows the absorption of alcohol in our system and can help prevent dehydration. 

3. Don’t have unhealthy snacks lying around. It’s much harder to eat something that isn’t readily accessible, so avoid having chips, candy, pizza, or other junk foods around. At a restaurant, we can ask the server not to bring a bread basket, or to take it away. 

4. Make healthier snacking options more accessible. Similarly, if we know we’ll be tempted to eat when drinking, try making healthier snacking options available. For instance, get some hummus and chopped vegetables, sliced fruit, or air-popped popcorn to snack on.

5. Choose your drinks wisely. Not all drinks are created equal. Some cocktails are loaded with sugar, which only intensifies hunger and cravings. Try opting for low-sugar options instead, such as a skinny margarita. 

6. Sip slowly. We can avoid the “drunchies” by not allowing ourselves to get to the point of intoxication. Try limiting yourself to one drink every hour. We can even set an alarm on our phone to help keep us on track. Mindful drinking can be a particularly effective tool in helping us limit our consumption.

7. Set up “do not eat” reminders on your phone. We can also try setting a reminder on our phone telling us not to eat junk food. It can be helpful to include bullet points of any goals we’re trying to achieve as a further incentive not to reach for unhealthy snacks.

The Bottom Line

The “drunchies” are real! Drinking alcohol activates neurons in our brain that send an “I’m starving” signal. Even if we consume a meal and are supposed to be “full,” our brain tells us otherwise, which can be too powerful a signal to deny. Drinking alcohol also decreases our blood sugar levels, which makes us crave fatty, sugary, carb-heavy foods. Similar to alcohol, these foods activate the release of dopamine, providing us with that “feel good” feeling and causing us to crave more. Over time, continually indulging in alcohol and these unhealthy foods can cause weight gain, putting us at a greater risk for developing obesity and all the diseases that can come with it. 

If you’re struggling to control your alcohol consumption, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people cut back on their alcohol consumption and develop healthier lifestyle habits.

You’ve been doing well all week. You’ve been exercising, eating healthy meals full of lean protein and vegetables, and drinking lots of water. But then Friday rolls around. You meet some friends for happy hour after work, and you eat a solid meal while drinking several cocktails. The night carries on and by the time you head home, you suddenly feel ravenous. You feel like you haven’t eaten for days and want to consume all the things you so diligently avoided during the week: pizza, fried foods, chips, and sweets. What’s going on?  

In this post, we’ll explore why we experience the “drunk munchies”— the “drunchies” — after drinking. We’ll also look at how the “drunchies” affect our health, and what we can do to avoid them. Let’s get started!

What Are the “Drunchies” and What Causes Them?

The “drunchies” are cravings for foods that are high in fat, salt, sugar, and carbohydrates after a session of moderate to heavy drinking. Pizza, french fries, or potato or tortilla chips are typically at the top of the list. Doritos Locos Tacos combo, anyone? 

This is a common experience for those who drink: one survey found that 82% of Americans are self-proclaimed drunken snackers (and more than 50% regret it the next day!). 

Interestingly, even if we consumed food before or during drinking, we still might experience a ravenous hunger later that has us reaching for those fatty foods. Why? 

Researchers have found that alcohol stimulates the same neurons in our brain that our body triggers when it goes into starvation mode. More specifically, the agouti-related peptide (AgRP) neurons — special neurons in our brain that deal with hunger and other functions — are activated during intoxication. 

In other words, our brain actually thinks it’s starving while under the influence of alcohol. Instead of our body saying, “I just got a lot of calories, so I have fuel and am full,” the opposite occurs. Although calories have been ingested, our brain encourages more food intake.

Similarly, studies have shown that alcohol intake encourages our brain to release galanin — a neurochemical that promotes a need for fatty foods. In fact, when we wake up after a night of drinking, the galanin levels in our brain are typically much higher than usual. This helps explain not only our late night jaunts for pizza, but also our cravings for a huge breakfast sandwich the morning after drinking. 

The Way Our Body Processes Alcohol Also Plays a Role

The “drunchies” can also be explained by examining how our body processes alcohol. We typically think of alcoholic beverages — especially beer — as being full of carbohydrates. As such, we assume that they raise our blood glucose level. However, unlike with carbohydrates, alcohol doesn’t turn to sugar in our body. In fact, while sugar and carbohydrate-rich foods raise our blood glucose levels, alcohol actually has the opposite effect: it makes our blood sugar drop. 

Here’s how it works: our liver is in charge of turning foods into energy for our cells, usually in the form of glucose. Alcohol, however, primarily gets broken down in the liver — and since it’s considered a toxin, our body works extra hard to get rid of it. 

While our liver is working on breaking down the alcohol, it isn’t doing its other jobs effectively, including regulating the amount of glucose in our blood. This is why our blood glucose can end up dropping. While we’re drinking, our blood sugar drops even when we eat foods that are high in sugar or carbohydrates. 

Simply put, the moment alcohol enters our bloodstream, our liver drops everything else to focus on detoxifying the harmful substance. And even when our liver does break down the alcohol, it’s converted into carbon dioxide and water — not sugar. This might explain why after drinking we often crave something sweet, like donuts or cookies.

Certain Foods Activate Our Brain’s Reward Center

You know that “feel good” feeling that comes after you start drinking? Alcohol activates our brain’s reward center and stimulates the release of dopamine — a neurotransmitter that encourages us to do more of what makes us feel good. 

But alcohol isn’t the only thing that spikes our dopamine levels. Research shows that fatty, sugary snacks activate the release of dopamine, giving us a feeling of pleasure and reward. This effect is so powerful that introducing even small amounts of high-fat, high-sugar foods into our diets can rewire our brain circuits, causing us to crave more. 

After a night of drinking, as the alcohol starts to wear off and our dopamine levels drop, our brain craves another dopamine hit. Fatty, sugary foods are often the quickest and easiest way to get our dopamine levels back up. 

Our Willpower Plays a Role, Too

Alcohol lowers our inhibitions, so while we might have successfully chosen healthy foods and maintained a balanced diet all week, after a drink or two, our willpower goes out the door. With a drink in hand, we’re more likely to grab handfuls of nuts, chips, bread, or whatever is in front of us without giving it much thought. 

This is because alcohol impacts our prefrontal cortex, the part of the brain responsible for decision-making and impulse control. When we consume alcohol, our prefrontal cortex has a harder time doing its job, making it easier for us to decide to indulge in junk food. Studies show that people consume more at meals when they’re drinking alcohol or have been drinking before a meal. 

The Long-Term Impact on Our Health

While one night of the “drunchies” might not seem so harmful, over time it can cause us to gain weight, putting us at a greater risk for obesity and diabetes. Alcohol alone can lead to obesity and diabetes, but when it’s combined with calorie-dense foods, we’re at an even greater risk.

Part of the problem is that indulging in fatty, salty, or sugary foods doesn’t just stop the night of a drinking session: it often continues into the next day. One study found that college students who drank alcohol not only consumed more fatty and salty foods, but were less likely to skip breakfast or brunch on the day after a night of drinking compared to mornings not following alcohol consumption. They also reported opting for greasy bacon, eggs, and cheese sandwiches instead of granola.

What many people don’t realize, however, is that these “feel-good” foods can actually make us feel worse after a night of heavy drinking. For instance, salt and fat can make us more dehydrated and worsen hangover symptoms, such as headaches.

Repeatedly giving into the drunchies can do a number on our self-esteem and motivation to maintain a healthy lifestyle. We’re more likely to “give in” to unhealthy eating in the days that follow, given that we already fell off the wagon. Plus, any disappointment we feel in ourselves might drive us to further engage in unhealthy habits — perpetuating a dangerous cycle.

The bottom line? The more regularly we consume alcohol, the more unhealthy calories we’re likely to consume, increasing our risk of obesity and diabetes and making it more difficult to make healthy lifestyle choices. 

How Much Alcohol Causes the “Drunchies”?

There’s no known set amount of alcohol that causes the “drunchies.” Even one alcoholic beverage can affect our brain and body, triggering us to indulge in something we might not have consumed otherwise.

However, the “drunchies” typically occur with moderate to heavy alcohol consumption. The name, after all — as a combination of “drunk” and “munchies” — indicates that we’ve likely reached a level of intoxication. Generally speaking, the more alcohol we consume, the more likely we’ll find ourselves reaching for those unhealthy snacks.

Binge drinking in particular is a recipe for disaster. Not only does it put our health and safety in jeopardy, but it can lead to elevated levels of food intake given the large volume of alcohol we’ve consumed.

How to Curb Hunger When Drinking Alcohol: 7 Tips

The best way to avoid the “drunchies” is to avoid alcohol entirely or significantly cut back on our alcohol consumption. Not reaching the point of intoxication is one sure way to prevent our brain from sending the “I’m starving” signals. 

However, if we do choose to drink, here are seven tips to help mitigate the effects of alcohol: 

1. Drink with a balanced meal. Drinking on an empty stomach is never wise and only makes us hungrier the more alcohol we consume. Try having a balanced meal either before or during drinking. Whole grains, complex carbohydrates, healthy fats, and protein are beneficial, as they nourish our body and keep us feeling full. 

2. Stay hydrated. Alcohol dehydrates us, which can sometimes trick our body by mistaking thirst for hunger. A good rule of thumb is to drink a big glass of water for every alcoholic drink you consume. This slows the absorption of alcohol in our system and can help prevent dehydration. 

3. Don’t have unhealthy snacks lying around. It’s much harder to eat something that isn’t readily accessible, so avoid having chips, candy, pizza, or other junk foods around. At a restaurant, we can ask the server not to bring a bread basket, or to take it away. 

4. Make healthier snacking options more accessible. Similarly, if we know we’ll be tempted to eat when drinking, try making healthier snacking options available. For instance, get some hummus and chopped vegetables, sliced fruit, or air-popped popcorn to snack on.

5. Choose your drinks wisely. Not all drinks are created equal. Some cocktails are loaded with sugar, which only intensifies hunger and cravings. Try opting for low-sugar options instead, such as a skinny margarita. 

6. Sip slowly. We can avoid the “drunchies” by not allowing ourselves to get to the point of intoxication. Try limiting yourself to one drink every hour. We can even set an alarm on our phone to help keep us on track. Mindful drinking can be a particularly effective tool in helping us limit our consumption.

7. Set up “do not eat” reminders on your phone. We can also try setting a reminder on our phone telling us not to eat junk food. It can be helpful to include bullet points of any goals we’re trying to achieve as a further incentive not to reach for unhealthy snacks.

The Bottom Line

The “drunchies” are real! Drinking alcohol activates neurons in our brain that send an “I’m starving” signal. Even if we consume a meal and are supposed to be “full,” our brain tells us otherwise, which can be too powerful a signal to deny. Drinking alcohol also decreases our blood sugar levels, which makes us crave fatty, sugary, carb-heavy foods. Similar to alcohol, these foods activate the release of dopamine, providing us with that “feel good” feeling and causing us to crave more. Over time, continually indulging in alcohol and these unhealthy foods can cause weight gain, putting us at a greater risk for developing obesity and all the diseases that can come with it. 

If you’re struggling to control your alcohol consumption, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people cut back on their alcohol consumption and develop healthier lifestyle habits.

Ditch Boredom and Explore New Possibilities With Reframe!

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

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

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

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

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

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

We've all felt it — that nagging sensation of boredom. Contrary to popular belief, it's not just a result of having nothing to do. In fact, boredom is a genuine emotion, akin to happiness or sadness. When this emotion surfaces, it reveals our disconnection or lack of interest in our surroundings or activities. And how does our brain react? It searches for a spark, something to stimulate and captivate us. This might explain why, in such moments, we impulsively reach for distractions, like the remote or a social media scroll. 

But why do some of us reach for alcohol? If you’ve found yourself noticing, “It seems that I drink because I’m bored and lonely,” the answer lies in our brain's reward system. Understanding this relationship between boredom and alcohol is crucial for breaking an unhealthy cycle of drinking out of boredom and finding more fulfilling ways to spend our time.

The Boredom Dilemma

Boredom, a state we’ve all experienced, can be a tricky beast. But remember that, scientifically, boredom is an emotion — just like appiness or sadness. It typically occurs when we find ourselves disengaged from what's going on around us or when there's a lack of interest or enjoyment in our activities.

In such scenarios, our brain searches for something exciting or rewarding, leading us towards behaviors that can stimulate and intrigue us. It's why we might suddenly find ourselves reaching for that remote, a candy bar, or for some, a bottle of alcohol.

The Dopamine Connection

Consuming alcohol stimulates the release of dopamine, a neurotransmitter that plays a significant role in our brain's reward system. Dopamine is like a pat on the back from our brain. It signals a feeling of satisfaction, pleasure, or reward, encouraging us to repeat the behavior that led to this good feeling.

So, when we're bored and our brain is looking for that dopamine hit, it can often recall that alcohol was a past source of reward. That's why we might find ourselves reaching for a drink when we're simply sitting and not doing much.

Alcohol and Adaptation

Over time, with regular alcohol consumption, our brain starts to adapt. Our reward system gets recalibrated to account for the frequent dopamine hits coming from the alcohol. Our brain starts needing more and more alcohol to experience the same level of reward or pleasure, resulting in increased alcohol consumption.

But it's not just about seeking pleasure. Our brain also becomes accustomed to the presence of alcohol and starts to see it as the “new normal.” So when there's no alcohol, things seem a bit off. The brain starts to signal the craving for alcohol, not just to seek pleasure but also to restore what it perceives as normalcy.

The Boredom Drinking Loop

Now that we've discussed how our brain processes boredom and alcohol, we can see how the two are linked. When we're bored, our brain seeks stimulation. Drinking when bored provides that in the form of dopamine release. Over time, as our brain adapts to the frequent presence of alcohol, it starts to associate alcohol not just as a source of pleasure but also as a means to escape boredom. This is how we enter (and get caught in) the boredom-alcohol loop.

Reframing Boredom To Stop “Bored Drinking”

Understanding this connection is the first step towards breaking the cycle. The next is learning to see it differently.

Instead of seeing boredom as an absence that needs to be filled, we can instead see it as an exciting opportunity for something new to arise. After all, some of the greatest discoveries happened as a result of boredom! Here are a few famous examples:

• Sir Isaac Newton's law of gravity. The story goes that during a period of isolation (and probably boredom) during the Great Plague of London, Sir Isaac Newton observed an apple falling from a tree. This observation led him to contemplate the forces at work, eventually formulating the Law of Universal Gravitation.
• The discovery of the structure of benzene by Friedrich August Kekulé. The German chemist famously came up with the ring structure of benzene during a daydream. Bored with his work, he stared into a fire and envisioned the snake-like structure of the benzene molecule, a groundbreaking discovery that greatly contributed to organic chemistry.
• The creation of Post-it Notes by Spencer Silver and Arthur Fry. Post-it Notes were invented at 3M by scientists Spencer Silver and Arthur Fry. While trying to develop a super-strong adhesive, Silver accidentally created a weaker one instead. It was Fry who later, perhaps in a moment of boredom or frustration, realized that this "failed" adhesive could be used to create repositionable bookmarks, leading to the invention of Post-it Notes.

These stories remind us that boredom isn't merely a state of inactivity or idleness — it can also be a time for reflection, creativity, and unexpected discovery.

Break the Boredom Drinking Loop

• Recognize your triggers. Understanding when and why you're reaching for alcohol is crucial. The next time you feel the urge, note down what you were doing, feeling, and thinking. This can help you identify patterns and triggers.
• Find healthy alternatives. Swap out alcohol for healthier options that also stimulate dopamine release. This could include exercise, hobbies, or spending time with loved ones.
• Practice mindfulness. Mindfulness helps us stay present and engaged with what's happening around us. This can reduce feelings of boredom and help manage cravings.
• Create a "boredom jar." Fill a jar with slips of paper, each containing an engaging activity that you enjoy — maybe painting, reading a new book, learning a magic trick, or trying a new recipe. Whenever boredom hits, reach for this jar instead of a drink.
• Start a creative project. Always wanted to build a treehouse or make your own furniture? Now might be the perfect time to start! It will keep you occupied and provide a sense of accomplishment once finished. Art is another great way to express feelings and combat boredom. You could try your hand at painting, sculpture, digital art, or pottery.
• Explore the great outdoors. Nature can provide a refreshing change of scenery and a break from routine. Try hiking, bird watching, or just a leisurely stroll in the park.
• Try "micro-adventures." Micro-adventures are short, simple, local adventures that require very little planning or resources. It could be as simple as exploring a part of your city you've never been to, camping in your backyard, or even trying a new cuisine at a local restaurant.
• Start learning clubs. Start or join a club dedicated to learning new things — a new language, astronomy, cooking techniques, etc. This will keep you engaged in a non-alcohol-related social group and give you something to look forward to.
• Redecorate your living space. Changing your surroundings can make things feel fresh and new. Try moving furniture around, painting a wall with a new color, or DIY-ing some decor.
• Volunteer. Volunteering not only takes up free time, but it also allows you to give back to your community, meet new people, and learn new skills.
• Grow your own food. Start a small vegetable or herb garden. This can be therapeutic, rewarding, and it's a gift that keeps on giving.
• Try virtual reality (VR) experiences. VR technology can transport you to a whole new world, making you forget about boredom. From VR games to virtual tours of museums or even space, the options are endless.
• Use supportive apps. Apps like Reframe are designed to help you understand and manage your cravings, providing science-backed strategies right at your fingertips.

Adventure Awaits

Boredom can indeed lead to cravings for alcohol, but it doesn't have to be this way. With understanding and a few targeted strategies, you can retrain your brain to seek healthier, more fulfilling ways to escape boredom. 

Remember, the journey to managing alcohol cravings is unique for each person. It's about finding what works best for you, so feel free to modify these actions to suit your lifestyle, interests, and resources. You're not just cutting back on alcohol; you're creating a more engaging, fulfilling life!

We've all felt it — that nagging sensation of boredom. Contrary to popular belief, it's not just a result of having nothing to do. In fact, boredom is a genuine emotion, akin to happiness or sadness. When this emotion surfaces, it reveals our disconnection or lack of interest in our surroundings or activities. And how does our brain react? It searches for a spark, something to stimulate and captivate us. This might explain why, in such moments, we impulsively reach for distractions, like the remote or a social media scroll. 

But why do some of us reach for alcohol? If you’ve found yourself noticing, “It seems that I drink because I’m bored and lonely,” the answer lies in our brain's reward system. Understanding this relationship between boredom and alcohol is crucial for breaking an unhealthy cycle of drinking out of boredom and finding more fulfilling ways to spend our time.

The Boredom Dilemma

Boredom, a state we’ve all experienced, can be a tricky beast. But remember that, scientifically, boredom is an emotion — just like appiness or sadness. It typically occurs when we find ourselves disengaged from what's going on around us or when there's a lack of interest or enjoyment in our activities.

In such scenarios, our brain searches for something exciting or rewarding, leading us towards behaviors that can stimulate and intrigue us. It's why we might suddenly find ourselves reaching for that remote, a candy bar, or for some, a bottle of alcohol.

The Dopamine Connection

Consuming alcohol stimulates the release of dopamine, a neurotransmitter that plays a significant role in our brain's reward system. Dopamine is like a pat on the back from our brain. It signals a feeling of satisfaction, pleasure, or reward, encouraging us to repeat the behavior that led to this good feeling.

So, when we're bored and our brain is looking for that dopamine hit, it can often recall that alcohol was a past source of reward. That's why we might find ourselves reaching for a drink when we're simply sitting and not doing much.

Alcohol and Adaptation

Over time, with regular alcohol consumption, our brain starts to adapt. Our reward system gets recalibrated to account for the frequent dopamine hits coming from the alcohol. Our brain starts needing more and more alcohol to experience the same level of reward or pleasure, resulting in increased alcohol consumption.

But it's not just about seeking pleasure. Our brain also becomes accustomed to the presence of alcohol and starts to see it as the “new normal.” So when there's no alcohol, things seem a bit off. The brain starts to signal the craving for alcohol, not just to seek pleasure but also to restore what it perceives as normalcy.

The Boredom Drinking Loop

Now that we've discussed how our brain processes boredom and alcohol, we can see how the two are linked. When we're bored, our brain seeks stimulation. Drinking when bored provides that in the form of dopamine release. Over time, as our brain adapts to the frequent presence of alcohol, it starts to associate alcohol not just as a source of pleasure but also as a means to escape boredom. This is how we enter (and get caught in) the boredom-alcohol loop.

Reframing Boredom To Stop “Bored Drinking”

Understanding this connection is the first step towards breaking the cycle. The next is learning to see it differently.

Instead of seeing boredom as an absence that needs to be filled, we can instead see it as an exciting opportunity for something new to arise. After all, some of the greatest discoveries happened as a result of boredom! Here are a few famous examples:

• Sir Isaac Newton's law of gravity. The story goes that during a period of isolation (and probably boredom) during the Great Plague of London, Sir Isaac Newton observed an apple falling from a tree. This observation led him to contemplate the forces at work, eventually formulating the Law of Universal Gravitation.
• The discovery of the structure of benzene by Friedrich August Kekulé. The German chemist famously came up with the ring structure of benzene during a daydream. Bored with his work, he stared into a fire and envisioned the snake-like structure of the benzene molecule, a groundbreaking discovery that greatly contributed to organic chemistry.
• The creation of Post-it Notes by Spencer Silver and Arthur Fry. Post-it Notes were invented at 3M by scientists Spencer Silver and Arthur Fry. While trying to develop a super-strong adhesive, Silver accidentally created a weaker one instead. It was Fry who later, perhaps in a moment of boredom or frustration, realized that this "failed" adhesive could be used to create repositionable bookmarks, leading to the invention of Post-it Notes.

These stories remind us that boredom isn't merely a state of inactivity or idleness — it can also be a time for reflection, creativity, and unexpected discovery.

Break the Boredom Drinking Loop

• Recognize your triggers. Understanding when and why you're reaching for alcohol is crucial. The next time you feel the urge, note down what you were doing, feeling, and thinking. This can help you identify patterns and triggers.
• Find healthy alternatives. Swap out alcohol for healthier options that also stimulate dopamine release. This could include exercise, hobbies, or spending time with loved ones.
• Practice mindfulness. Mindfulness helps us stay present and engaged with what's happening around us. This can reduce feelings of boredom and help manage cravings.
• Create a "boredom jar." Fill a jar with slips of paper, each containing an engaging activity that you enjoy — maybe painting, reading a new book, learning a magic trick, or trying a new recipe. Whenever boredom hits, reach for this jar instead of a drink.
• Start a creative project. Always wanted to build a treehouse or make your own furniture? Now might be the perfect time to start! It will keep you occupied and provide a sense of accomplishment once finished. Art is another great way to express feelings and combat boredom. You could try your hand at painting, sculpture, digital art, or pottery.
• Explore the great outdoors. Nature can provide a refreshing change of scenery and a break from routine. Try hiking, bird watching, or just a leisurely stroll in the park.
• Try "micro-adventures." Micro-adventures are short, simple, local adventures that require very little planning or resources. It could be as simple as exploring a part of your city you've never been to, camping in your backyard, or even trying a new cuisine at a local restaurant.
• Start learning clubs. Start or join a club dedicated to learning new things — a new language, astronomy, cooking techniques, etc. This will keep you engaged in a non-alcohol-related social group and give you something to look forward to.
• Redecorate your living space. Changing your surroundings can make things feel fresh and new. Try moving furniture around, painting a wall with a new color, or DIY-ing some decor.
• Volunteer. Volunteering not only takes up free time, but it also allows you to give back to your community, meet new people, and learn new skills.
• Grow your own food. Start a small vegetable or herb garden. This can be therapeutic, rewarding, and it's a gift that keeps on giving.
• Try virtual reality (VR) experiences. VR technology can transport you to a whole new world, making you forget about boredom. From VR games to virtual tours of museums or even space, the options are endless.
• Use supportive apps. Apps like Reframe are designed to help you understand and manage your cravings, providing science-backed strategies right at your fingertips.

Adventure Awaits

Boredom can indeed lead to cravings for alcohol, but it doesn't have to be this way. With understanding and a few targeted strategies, you can retrain your brain to seek healthier, more fulfilling ways to escape boredom. 

Remember, the journey to managing alcohol cravings is unique for each person. It's about finding what works best for you, so feel free to modify these actions to suit your lifestyle, interests, and resources. You're not just cutting back on alcohol; you're creating a more engaging, fulfilling life!

Ready To Change Your Relationship With Alcohol?

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

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

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

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

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

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

Alcohol is often the life of the party, the familiar accompaniment to times of celebration or commiseration. But while it may appear harmless in moderation, heavy and prolonged consumption can set the stage for a daunting chapter: alcohol withdrawal.

For many, the term "alcohol withdrawal" brings vague images of shaky hands or restless nights. But there's more to this condition than meets the eye. Alcohol withdrawal is the body's response when an individual accustomed to regular, heavy drinking suddenly reduces or ceases their alcohol consumption. Picture your brain having grown used to dancing in sync with alcohol's beats. When the music suddenly stops — when you stop drinking alcohol is stopped — the brain stumbles, leading to a cascade of physical and emotional symptoms.

As with any profound life experience, the symptoms and severity of alcohol withdrawal are unique to each of us. What happens to your body when you stop drinking? Some might face mild discomfort, while others could confront life-threatening complications. The timeline following quitting can be predictable, but it's also influenced by a variety of factors. How long does alcohol withdrawal last? What does alcohol withdrawal feel like? And when does alcohol withdrawal end? These questions are important to think about ahead of time.

If you're considering or currently navigating this challenging path, preparation is paramount. By understanding withdrawal symptoms from alcohol, knowing when to seek medical assistance, and arming yourself with coping strategies, you can approach this journey with confidence.

What Happens to Your Body When You Stop Drinking?

We all know that alcohol withdrawal is no picnic. But what is it, exactly? The term refers to a set of symptoms that may happen when a person who has been drinking heavily for weeks, months, or years suddenly stops or significantly reduces their alcohol intake.

The brain is at the center of withdrawal symptoms from alcohol. Accustomed to adjusting for alcohol’s depressant effects, it has learned to increase the production of certain chemicals that stimulate brain activity. When alcohol consumption is reduced or stopped, the brain doesn’t shift gears right away; it continues to produce stimulating chemicals at a higher rate, even though alcohol’s depressant effects are no longer present.

What does alcohol withdrawal feel like? The imbalance in brain chemistry leads to a range of symptoms, which are both physical and psychological. Physical symptoms include nausea, sweating, shaking, headache, and elevated heart rate, while psychological ones include anxiety, irritability, depression, and mood swings.

In more severe cases, withdrawal can also include hallucinations, seizures, as well as the notorious DTs, delirium tremens — a condition that consists of confusion, fever, and even severe hallucinations and agitation.

Because alcohol withdrawal can be severe and potentially life-threatening, it can be a good idea to manage it under medical supervision. Treatment might include medical assessment, monitoring of vital signs, nutritional support, medication, and ongoing support and therapy to aid in long-term recovery.

How Long Does Alcohol Withdrawal Last?

How long do alcohol withdrawal symptoms last? Alcohol withdrawal isn't a universal experience — it varies from person to person. Typically, it follows a general timeline, but the duration and severity of withdrawal symptoms from alcohol can be influenced by several factors, including how long you've been drinking, how much you typically drink, your overall physical health, and whether you've been through withdrawal before.

• 6-12 hours post-last drink. Mild symptoms usually start appearing within the first day. These can include anxiety, shaky hands, insomnia, and nausea.
• 12-24 hours post-last drink. As time goes on, symptoms might progress to hallucinations. But don't worry, these aren't typically the terrifying kind. You might hear or see things that aren't there, but you know they aren't real.
• 24-48 hours post-last drink. Symptoms often peak around this time. This period could involve seizures, which are brief, uncontrollable disruptions of the brain's electrical activity.
• 48 hours and beyond. Some people experience a severe form of alcohol withdrawal known as delirium tremens. This can occur anywhere from 48 hours to several days after the last drink, and symptoms can include severe confusion, high blood pressure, fever, and hallucinations that feel real. If you experience these symptoms, get medical help right away.

When Does Alcohol Withdrawal End?

We can expect to be in the clear within several days. Many symptoms improve within a week, though some can linger a bit longer. You might feel tired or anxious, or have mood swings or trouble sleeping. These are signs that your brain is still adjusting to the absence of alcohol.

Navigating Through Alcohol Withdrawal

As with every great journey, it's essential to prepare and plan for any obstacles along the way. Here are some steps to help you navigate and ease withdrawal symptoms from alcohol:

• Consult a healthcare provider. Always discuss your plan to quit drinking with a healthcare professional. They can provide you with guidance, monitor your progress, and manage any withdrawal symptoms.
• Seek support. Surround yourself with people who understand and support your journey — family, friends, or an alcohol support group. You don't have to face this journey alone!
• Keep your environment alcohol-free. As you're starting out, it's best to avoid temptation. Make your home a safe space by removing any alcohol.
• Manage your stress. Stress can trigger cravings. Try to manage your stress levels through activities like meditation, yoga, or reading a good book.
• Stay active. Physical activity helps reduce cravings and improves your overall mood. Whether it's a brisk walk, a jog, or a dance class, find a physical activity that you enjoy, and stick with it!
• Eat healthily and stay hydrated. Proper nutrition and hydration are key for your body to recover from alcohol's effects. Prioritize balanced meals and make sure to drink plenty of water.
• Prioritize sleep. Sleep can often be disrupted during withdrawal. Try to maintain a regular sleep schedule, and create a calming bedtime routine to help improve your sleep quality.
• Celebrate small victories. Every alcohol-free day is a victory! Celebrate these moments, no matter how small they may seem!

The next time you find yourself in that cozy armchair, enjoying your coffee and your clear mind, remember that you’ve embarked on a journey of courage and strength. Each day, each step takes you closer to reclaiming your life from alcohol. And that's something to be proud of!

Alcohol is often the life of the party, the familiar accompaniment to times of celebration or commiseration. But while it may appear harmless in moderation, heavy and prolonged consumption can set the stage for a daunting chapter: alcohol withdrawal.

For many, the term "alcohol withdrawal" brings vague images of shaky hands or restless nights. But there's more to this condition than meets the eye. Alcohol withdrawal is the body's response when an individual accustomed to regular, heavy drinking suddenly reduces or ceases their alcohol consumption. Picture your brain having grown used to dancing in sync with alcohol's beats. When the music suddenly stops — when you stop drinking alcohol is stopped — the brain stumbles, leading to a cascade of physical and emotional symptoms.

As with any profound life experience, the symptoms and severity of alcohol withdrawal are unique to each of us. What happens to your body when you stop drinking? Some might face mild discomfort, while others could confront life-threatening complications. The timeline following quitting can be predictable, but it's also influenced by a variety of factors. How long does alcohol withdrawal last? What does alcohol withdrawal feel like? And when does alcohol withdrawal end? These questions are important to think about ahead of time.

If you're considering or currently navigating this challenging path, preparation is paramount. By understanding withdrawal symptoms from alcohol, knowing when to seek medical assistance, and arming yourself with coping strategies, you can approach this journey with confidence.

What Happens to Your Body When You Stop Drinking?

We all know that alcohol withdrawal is no picnic. But what is it, exactly? The term refers to a set of symptoms that may happen when a person who has been drinking heavily for weeks, months, or years suddenly stops or significantly reduces their alcohol intake.

The brain is at the center of withdrawal symptoms from alcohol. Accustomed to adjusting for alcohol’s depressant effects, it has learned to increase the production of certain chemicals that stimulate brain activity. When alcohol consumption is reduced or stopped, the brain doesn’t shift gears right away; it continues to produce stimulating chemicals at a higher rate, even though alcohol’s depressant effects are no longer present.

What does alcohol withdrawal feel like? The imbalance in brain chemistry leads to a range of symptoms, which are both physical and psychological. Physical symptoms include nausea, sweating, shaking, headache, and elevated heart rate, while psychological ones include anxiety, irritability, depression, and mood swings.

In more severe cases, withdrawal can also include hallucinations, seizures, as well as the notorious DTs, delirium tremens — a condition that consists of confusion, fever, and even severe hallucinations and agitation.

Because alcohol withdrawal can be severe and potentially life-threatening, it can be a good idea to manage it under medical supervision. Treatment might include medical assessment, monitoring of vital signs, nutritional support, medication, and ongoing support and therapy to aid in long-term recovery.

How Long Does Alcohol Withdrawal Last?

How long do alcohol withdrawal symptoms last? Alcohol withdrawal isn't a universal experience — it varies from person to person. Typically, it follows a general timeline, but the duration and severity of withdrawal symptoms from alcohol can be influenced by several factors, including how long you've been drinking, how much you typically drink, your overall physical health, and whether you've been through withdrawal before.

• 6-12 hours post-last drink. Mild symptoms usually start appearing within the first day. These can include anxiety, shaky hands, insomnia, and nausea.
• 12-24 hours post-last drink. As time goes on, symptoms might progress to hallucinations. But don't worry, these aren't typically the terrifying kind. You might hear or see things that aren't there, but you know they aren't real.
• 24-48 hours post-last drink. Symptoms often peak around this time. This period could involve seizures, which are brief, uncontrollable disruptions of the brain's electrical activity.
• 48 hours and beyond. Some people experience a severe form of alcohol withdrawal known as delirium tremens. This can occur anywhere from 48 hours to several days after the last drink, and symptoms can include severe confusion, high blood pressure, fever, and hallucinations that feel real. If you experience these symptoms, get medical help right away.

When Does Alcohol Withdrawal End?

We can expect to be in the clear within several days. Many symptoms improve within a week, though some can linger a bit longer. You might feel tired or anxious, or have mood swings or trouble sleeping. These are signs that your brain is still adjusting to the absence of alcohol.

Navigating Through Alcohol Withdrawal

As with every great journey, it's essential to prepare and plan for any obstacles along the way. Here are some steps to help you navigate and ease withdrawal symptoms from alcohol:

• Consult a healthcare provider. Always discuss your plan to quit drinking with a healthcare professional. They can provide you with guidance, monitor your progress, and manage any withdrawal symptoms.
• Seek support. Surround yourself with people who understand and support your journey — family, friends, or an alcohol support group. You don't have to face this journey alone!
• Keep your environment alcohol-free. As you're starting out, it's best to avoid temptation. Make your home a safe space by removing any alcohol.
• Manage your stress. Stress can trigger cravings. Try to manage your stress levels through activities like meditation, yoga, or reading a good book.
• Stay active. Physical activity helps reduce cravings and improves your overall mood. Whether it's a brisk walk, a jog, or a dance class, find a physical activity that you enjoy, and stick with it!
• Eat healthily and stay hydrated. Proper nutrition and hydration are key for your body to recover from alcohol's effects. Prioritize balanced meals and make sure to drink plenty of water.
• Prioritize sleep. Sleep can often be disrupted during withdrawal. Try to maintain a regular sleep schedule, and create a calming bedtime routine to help improve your sleep quality.
• Celebrate small victories. Every alcohol-free day is a victory! Celebrate these moments, no matter how small they may seem!

The next time you find yourself in that cozy armchair, enjoying your coffee and your clear mind, remember that you’ve embarked on a journey of courage and strength. Each day, each step takes you closer to reclaiming your life from alcohol. And that's something to be proud of!

Break the Cycle and Start Your Healing Journey With Reframe!

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

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

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

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

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

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

It’s been a hectic day — your boss kept piling on the work, your client didn't stop complaining, and, on top of everything, traffic was a disaster. As you finally collapse onto your couch, your fists clench and your heart pounds. Then, an intrusive thought pops up — a cold drink would make everything better.

You're not alone! Many of us find ourselves craving alcohol when someone’s getting on our last nerve. What is behind the “angry drunk” psychology? How are alcohol and anger connected? And, more importantly, how can we stop it from derailing our goals? If you’re wondering, “Why am I an angry drunk?” it’s time to look further!

The Angry Brain

When we feel angry, a brain region called the amygdala gets busy, signaling that there’s a situation brewing. It pumps the body full of stress hormones, putting us on high alert. It's exhausting!

Enter alcohol. Known to stimulate the brain's reward system, particularly an area called the nucleus accumbens, alcohol triggers feelings of relief and pleasure by initiating the release of dopamine, the famous "feel-good" neurotransmitter. This provides a temporary sense of relaxation and pleasure, seemingly offering an antidote to anger. It's almost as if the brain is sighing, "Ah, that's better!"

Understanding the “Angry Drunk” Cycle

Alcohol dulls the amygdala’s response, so it has a calming effect on the brain's stress response. But while it feels soothing for a moment, it’s unfortunately only a temporary fix, and it may lead to cravings down the road.

Anger and alcohol cravings can feel like a merry-go-round, except it's not so merry. The brain loves patterns and efficiency, and it’s wired to spot a quick fix to any problem. So each time it registers an alcohol-induced sense of relief, it makes a note of it: “Hey, this works — and quickly!”

Over time, the brain builds a neural pathway linking booze and anger relief, creating a habitual response that can be hard to break. It's like a well-worn path in the brain, a shortcut the mind takes when anger strikes. Before we know it, every time we're angry, our brain points us towards alcohol, and a vicious cycle has been set in motion.

Break the Anger and Alcohol Connection

Now let’s discuss how to kick some old habits to the curb and bring in some fresh, healthy strategies. Let's break the anger-alcohol cycle and rewrite our reaction script!

• Spot the triggers. What sparks your anger? Is it work stress, traffic jams, or disagreements with loved ones? Uncovering what lights your fuse can help you prepare strategies to better manage your triggers or dodge them completely.
• Master mindfulness. By observing your internal state, you can ride the wave of anger without being swept away. Try a technique known as “mindful minutes”: set a timer for one minute of pure, undiluted mindfulness. Observe your emotions, your body, and your surroundings. It's like taking a mini-vacation from stress!
• Exercise your way to calm. Exercise floods your body with feel-good endorphins, which boost mood and reduce cravings. And who says exercise has to be boring? Turn up your favorite tunes and dance like nobody's watching. This will not only help shake off the anger but also curb those cravings.
• Reach for the stars, literally. Try a stargazing evening with a loved one or friend. Share your feelings and thoughts, or just enjoy the quiet tranquility together. The universe might help put things into perspective!
• Embrace creative expression. Paint, knit, write poetry, build a birdhouse — whatever suits your fancy. Channel your feelings into creating something beautiful.
• Find joyful distractions. Swap the stress with something soothing, such as a massage, a gripping book, your favorite tunes, or a new hobby.

• Cultivate a “sleep haven.” Turn your bedroom into a place that encourages deep, restful sleep. Think soft lighting, comfortable bedding, calming scents, and maybe even some gentle background music. A good night's sleep can make a world of difference to your mood and cravings.

Wrapping Up

It's okay to feel angry now and then. But instead of reaching for a drink (and turning into an angry drunk instead of feeling better), let's reach for some healthier coping strategies. By consciously reframing our responses to anger, we can break its connection to alcohol cravings. You have the power to control your reactions and steer your journey towards healthier habits. You have the power to steer your journey, so let's do this!

And never forget to celebrate every victory, no matter how tiny it might seem!

It’s been a hectic day — your boss kept piling on the work, your client didn't stop complaining, and, on top of everything, traffic was a disaster. As you finally collapse onto your couch, your fists clench and your heart pounds. Then, an intrusive thought pops up — a cold drink would make everything better.

You're not alone! Many of us find ourselves craving alcohol when someone’s getting on our last nerve. What is behind the “angry drunk” psychology? How are alcohol and anger connected? And, more importantly, how can we stop it from derailing our goals? If you’re wondering, “Why am I an angry drunk?” it’s time to look further!

The Angry Brain

When we feel angry, a brain region called the amygdala gets busy, signaling that there’s a situation brewing. It pumps the body full of stress hormones, putting us on high alert. It's exhausting!

Enter alcohol. Known to stimulate the brain's reward system, particularly an area called the nucleus accumbens, alcohol triggers feelings of relief and pleasure by initiating the release of dopamine, the famous "feel-good" neurotransmitter. This provides a temporary sense of relaxation and pleasure, seemingly offering an antidote to anger. It's almost as if the brain is sighing, "Ah, that's better!"

Understanding the “Angry Drunk” Cycle

Alcohol dulls the amygdala’s response, so it has a calming effect on the brain's stress response. But while it feels soothing for a moment, it’s unfortunately only a temporary fix, and it may lead to cravings down the road.

Anger and alcohol cravings can feel like a merry-go-round, except it's not so merry. The brain loves patterns and efficiency, and it’s wired to spot a quick fix to any problem. So each time it registers an alcohol-induced sense of relief, it makes a note of it: “Hey, this works — and quickly!”

Over time, the brain builds a neural pathway linking booze and anger relief, creating a habitual response that can be hard to break. It's like a well-worn path in the brain, a shortcut the mind takes when anger strikes. Before we know it, every time we're angry, our brain points us towards alcohol, and a vicious cycle has been set in motion.

Break the Anger and Alcohol Connection

Now let’s discuss how to kick some old habits to the curb and bring in some fresh, healthy strategies. Let's break the anger-alcohol cycle and rewrite our reaction script!

• Spot the triggers. What sparks your anger? Is it work stress, traffic jams, or disagreements with loved ones? Uncovering what lights your fuse can help you prepare strategies to better manage your triggers or dodge them completely.
• Master mindfulness. By observing your internal state, you can ride the wave of anger without being swept away. Try a technique known as “mindful minutes”: set a timer for one minute of pure, undiluted mindfulness. Observe your emotions, your body, and your surroundings. It's like taking a mini-vacation from stress!
• Exercise your way to calm. Exercise floods your body with feel-good endorphins, which boost mood and reduce cravings. And who says exercise has to be boring? Turn up your favorite tunes and dance like nobody's watching. This will not only help shake off the anger but also curb those cravings.
• Reach for the stars, literally. Try a stargazing evening with a loved one or friend. Share your feelings and thoughts, or just enjoy the quiet tranquility together. The universe might help put things into perspective!
• Embrace creative expression. Paint, knit, write poetry, build a birdhouse — whatever suits your fancy. Channel your feelings into creating something beautiful.
• Find joyful distractions. Swap the stress with something soothing, such as a massage, a gripping book, your favorite tunes, or a new hobby.

• Cultivate a “sleep haven.” Turn your bedroom into a place that encourages deep, restful sleep. Think soft lighting, comfortable bedding, calming scents, and maybe even some gentle background music. A good night's sleep can make a world of difference to your mood and cravings.

Wrapping Up

It's okay to feel angry now and then. But instead of reaching for a drink (and turning into an angry drunk instead of feeling better), let's reach for some healthier coping strategies. By consciously reframing our responses to anger, we can break its connection to alcohol cravings. You have the power to control your reactions and steer your journey towards healthier habits. You have the power to steer your journey, so let's do this!

And never forget to celebrate every victory, no matter how tiny it might seem!

Change Your Relationship With Alcohol With Reframe!

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

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

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

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

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

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

It's Friday evening and Jenna is back from a grueling work week. Her home is already buzzing with noise: her children bickering over a video game, her husband preparing dinner, and her phone dinging with messages from friends about tonight's plans. In the corner, a bottle of wine beckons. “I’ll just have a little bit,” Jenna says to herself, seeking immediate relief from the week’s stress. Many face this scenario, that magnetic pull towards a drink. But what's behind that pull? And how can we navigate it to make healthier choices?

The Science Behind Alcohol Cravings

At the heart of our brain's response to alcohol is dopamine, a neurotransmitter known as the "feel-good" hormone. But, dopamine is involved in much more than joy; it's integral to how our brain processes rewards, makes decisions, and even develops habits.

As a psychoactive substance, alcohol interacts with the brain's neurotransmitters. When we drink, alcohol releases higher-than-normal levels of dopamine in the brain, particularly within the mesolimbic pathway, commonly known as the reward center. This flood of dopamine is what leads to that warm, euphoric sensation many of us experience after a glass or two of our favorite drink.

The Brain's Reward System: A Closer Look

The brain's reward system has evolved over millions of years to reinforce behaviors that are crucial for survival, such as eating and mating. When we engage in these activities, our brain rewards us with a burst of dopamine, making us feel good and encouraging us to repeat the behavior.

Alcohol hijacks this system. By artificially stimulating dopamine release, it tricks the brain into equating alcohol consumption with life-sustaining actions. Over time, with regular and increased consumption, the brain starts adjusting to these elevated dopamine levels. As the brain becomes accustomed to these levels, it requires more alcohol to achieve the same pleasurable effect, leading to increased consumption. 

Neuroadaptation and the Cycle of Craving

The brain, in an attempt to maintain balance, starts undergoing a process called neuroadaptation when regularly exposed to alcohol. Simply put, it's the brain's way of trying to restore equilibrium amidst the constant surges of dopamine. The brain reduces its natural dopamine production, and its receptors become less responsive to it. This means that over time, more alcohol is needed to produce the same dopamine high, setting the stage for tolerance, dependence, and misuse.

This adaptation establishes a vicious cycle. As the brain's natural dopamine production dwindles, a person might start feeling low or anxious without alcohol, leading them to drink to alleviate these negative feelings. With each drink, they're not just seeking the high, but they're trying to avoid the low, perpetuating the cycle of craving.

Not Just About the Alcohol

A crucial takeaway from understanding this science is recognizing that the craving for alcohol is not merely a desire for the drink itself. Instead, it's a craving for the dopamine surge it facilitates. This distinction is vital, as it reframes how we perceive alcohol cravings. It's not a mere lack of willpower or an insatiable love for the drink. It's a biochemical response: an intricate interplay between neurons and molecules.

Breaking the Cycle

Knowledge is power! By understanding the neuroscience of alcohol cravings, we are better equipped to address them. Recognizing that it's the dopamine response — and not just the drink — that the brain craves can be empowering. It allows for the exploration of healthier ways to stimulate dopamine release, like exercise, meditation, or engaging in enjoyable hobbies. Additionally, therapies and interventions that focus on rebalancing the brain's dopamine system can offer hope and a path forward for those of us seeking to reduce or quit our alcohol consumption.

Furthermore, evidence-based strategies such as urge surfing can also help us escape the vicious cycle. Let’s take a closer look at how to practice.

An Introduction to Urge Surfing

In the modern world, the challenges that come with cravings and temptations seem almost omnipresent. These cravings, whether for alcohol, food, or other substances, can sometimes feel overwhelming, like towering waves threatening to knock us off balance. Enter the concept of urge surfing: a mindfulness-based technique that empowers individuals to tackle these cravings not with resistance, but with observance.

Urge surfing originates from the mindfulness meditation tradition. At its core, mindfulness emphasizes staying present and observing thoughts, feelings, and sensations without trying to change, judge, or resist them. By adopting this attitude towards cravings, we can see them not as unmanageable tsunamis, but as natural waves that ebb and flow.

A crucial distinction to make is that while most traditional strategies focus on suppressing or distracting from the craving, urge surfing encourages acknowledging and sitting with it. This simple shift in approach brings a profound change in how cravings are experienced.

Cravings: A Natural Phenomenon

It's essential to understand that cravings, much like other bodily sensations such as hunger, fatigue, or pain, are natural. They arise due to various factors: be it external triggers, emotional states, or learned behaviors. However, just as hunger doesn’t compel us to eat everything in sight, a craving doesn’t dictate action. It merely signals a desire.

Visualizing cravings as waves is helpful. They often start as a small ripple, a slight itch or longing. As time progresses, this feeling might grow in intensity, peaking to a point where it feels unbearable. But, much like waves, they eventually break and roll back, losing their strength. By recognizing this impermanent nature of cravings, we are better equipped to ride them out.

The Benefits of Embracing Urge Surfing

Urge surfing does so much more than helping us overpower cravings. When practiced regularly, here’s what else it can bring us:

Empowerment: One of the most potent benefits of urge surfing is the empowerment it offers. It instills the understanding that cravings, while powerful, are transient. By observing them, we realize that they don't hold any actual power over actions. This realization offers a newfound control, providing confidence in our ability to navigate challenging situations.

Reduced relapse risk: Traditional wisdom often advises combating cravings, pushing them away, or distracting ourselves. However, resisting can sometimes give the craving more energy, making it grow stronger, akin to how pushing against a wave can cause it to topple us. Studies have indicated that by neutrally observing the craving, its intensity diminishes over time, leading to a reduced chance of relapse.

Enhanced mindfulness: Urge surfing isn’t just about handling cravings; it's a step towards cultivating a broader mindfulness practice. By regularly tuning into our feelings and sensations without judgment, we nurture an enhanced awareness of our emotional and mental states. Over time, this can lead to improved emotional regulation, decreased stress, and a more profound sense of well-being.

Urge Surfing: An Overview

Now that we understand the science behind cravings and the premise behind urge surfing, let’s look at an overview of this practice: 

1. Acknowledge the craving: The first step is to recognize and acknowledge the presence of a craving. Avoidance can only lead to more tension.
2. Tune into the body: Pay attention to where in the body the craving manifests. Is it a tightness in the chest? A warmth in the face? By focusing on the physical sensations, the overwhelming emotional aspect of the craving can be diffused.
3. Stay curious: Instead of reacting to the craving, stay curious about it. How does it evolve? Does its intensity shift? This curious mindset further distances one from the immediate pull of the craving.
4. Use breathing as an anchor: When it feels like the craving is too intense, focus on the breath. Deep, rhythmic breathing can serve as an anchor, helping remain grounded amidst the waves.
5. Remember impermanence: Whenever it feels like the craving will last forever, remind yourself of its transient nature. Just as it came, it will also pass.

In a world where instant gratification often seems to be the norm, urge surfing offers a refreshing alternative. It teaches patience, observation, and most importantly, the realization that we are not victims to our cravings. By understanding and harnessing the power of this technique, we can embark on a journey of true freedom and well-being.

Urge Surfing: Time To Practice!

Here's a detailed breakdown of the seven steps to master urge surfing and take charge of our cravings.

1. Spot the Trigger: The Power of Awareness

The initial phase of managing any craving is to identify its origins. Keeping a detailed journal allows us to accomplish this goal. Every time that yearning for a drink or any other craving strikes:

• Document the circumstances: Were you amidst a particular group of friends? Was a specific song playing?
• Note down your emotions: Were you feeling stressed? Maybe a bit lonely or anxious?
• Track your thoughts: What were you contemplating just before the urge surfaced?

By consistently cataloging these details, you'll unveil patterns and recurring themes, enabling you to preemptively tackle or even sidestep potential triggers.

2. Pause: The Breath of Reflection

In the whirlwind moment of a craving, everything might feel like it's spiraling out of control. This step brings back the reins to your hands. Before impulsively succumbing:

• Inhale deeply, counting to four.
• Hold the breath momentarily.
• Exhale steadily, again counting to four.

This simple breathing ritual not only provides a momentary distraction but also infuses clarity and calmness, often diminishing the craving's perceived intensity.

3. Scan Your Body: The Physical Connection

A crucial element often overlooked during cravings is the physical manifestation. Delve deep into your bodily sensations:

• Identify the epicenter: Where is the craving most palpable? Is it a tug in the stomach or a pulsation in the temples?
• Monitor the spread: Does the sensation remain localized or radiate elsewhere?

By concentrating on these physical aspects, your mind is momentarily untethered from the actual craving, making it more manageable.

4. Time It: The Transience of Cravings

Much like passing clouds, cravings are temporary. Understanding this can be a game-changer:

• Set a timer for a specific duration (10 minutes is a good start).
• Engage in the observation of your craving. Watch its inception, its climax, and its eventual dissipation.

You'll likely find that most cravings wane much before the timer rings, reinforcing their fleeting nature.

5. Distract, Don’t Avoid: The Art of Diversion

The human mind is a complex maze, and while it's ensnared within a craving, it can just as easily be redirected. Engage in an absorbing activity! Whether it's strumming a guitar, piecing together a jigsaw puzzle, or swaying to your favorite tunes, immerse yourself.

Remember, the aim isn't to bury the craving or deny its existence, but to offer the mind an alternative focal point.

6. Reframe the Narrative: The Linguistic Paradigm Shift

The stories we tell ourselves play a colossal role in our reactions. Tweaking the narrative can dramatically alter our perspective. Replace overwhelming thoughts. Instead of drowning in the thought, "I desperately need a drink," adopt a more detached stance: "Right now, I'm experiencing a craving for a drink."

Such linguistic alterations shift you from a place of vulnerability to one of observation, diluting the craving's potency.

7. Celebrate the Small Wins: The Reward Reinforcement

Retraining the brain is no trivial feat. Every victory, no matter how small, is monumental. Indulge in a personal reward for every little win. This might mean savoring a chocolate, diving into an episode of a gripping series, or basking in nature's lap with a rejuvenating walk.

These rewards slowly rewire the brain's association, aligning pleasure with healthier choices rather than the immediate gratification of yielding to the craving.

The Path Forward

Let’s think back to Jenna, who once felt ensnared by the magnetic pull of an evening drink. Today, she's a beacon of transformation, navigating her cravings with grace and efficacy, thanks to urge surfing. But it's not just about Jenna. Anyone yearning for a shift, anyone eager to break free from the shackles of overpowering urges, can harness this technique.

Urge surfing emerges as a potent tool as we change our relationship with alcohol. It not only reshapes one's relationship with cravings but also heralds a new era brimming with empowerment, heightened mindfulness, and an enriched sense of well-being. By integrating these steps into daily life, each one of us can chart a course towards a more balanced and harmonious existence.

It's Friday evening and Jenna is back from a grueling work week. Her home is already buzzing with noise: her children bickering over a video game, her husband preparing dinner, and her phone dinging with messages from friends about tonight's plans. In the corner, a bottle of wine beckons. “I’ll just have a little bit,” Jenna says to herself, seeking immediate relief from the week’s stress. Many face this scenario, that magnetic pull towards a drink. But what's behind that pull? And how can we navigate it to make healthier choices?

The Science Behind Alcohol Cravings

At the heart of our brain's response to alcohol is dopamine, a neurotransmitter known as the "feel-good" hormone. But, dopamine is involved in much more than joy; it's integral to how our brain processes rewards, makes decisions, and even develops habits.

As a psychoactive substance, alcohol interacts with the brain's neurotransmitters. When we drink, alcohol releases higher-than-normal levels of dopamine in the brain, particularly within the mesolimbic pathway, commonly known as the reward center. This flood of dopamine is what leads to that warm, euphoric sensation many of us experience after a glass or two of our favorite drink.

The Brain's Reward System: A Closer Look

The brain's reward system has evolved over millions of years to reinforce behaviors that are crucial for survival, such as eating and mating. When we engage in these activities, our brain rewards us with a burst of dopamine, making us feel good and encouraging us to repeat the behavior.

Alcohol hijacks this system. By artificially stimulating dopamine release, it tricks the brain into equating alcohol consumption with life-sustaining actions. Over time, with regular and increased consumption, the brain starts adjusting to these elevated dopamine levels. As the brain becomes accustomed to these levels, it requires more alcohol to achieve the same pleasurable effect, leading to increased consumption. 

Neuroadaptation and the Cycle of Craving

The brain, in an attempt to maintain balance, starts undergoing a process called neuroadaptation when regularly exposed to alcohol. Simply put, it's the brain's way of trying to restore equilibrium amidst the constant surges of dopamine. The brain reduces its natural dopamine production, and its receptors become less responsive to it. This means that over time, more alcohol is needed to produce the same dopamine high, setting the stage for tolerance, dependence, and misuse.

This adaptation establishes a vicious cycle. As the brain's natural dopamine production dwindles, a person might start feeling low or anxious without alcohol, leading them to drink to alleviate these negative feelings. With each drink, they're not just seeking the high, but they're trying to avoid the low, perpetuating the cycle of craving.

Not Just About the Alcohol

A crucial takeaway from understanding this science is recognizing that the craving for alcohol is not merely a desire for the drink itself. Instead, it's a craving for the dopamine surge it facilitates. This distinction is vital, as it reframes how we perceive alcohol cravings. It's not a mere lack of willpower or an insatiable love for the drink. It's a biochemical response: an intricate interplay between neurons and molecules.

Breaking the Cycle

Knowledge is power! By understanding the neuroscience of alcohol cravings, we are better equipped to address them. Recognizing that it's the dopamine response — and not just the drink — that the brain craves can be empowering. It allows for the exploration of healthier ways to stimulate dopamine release, like exercise, meditation, or engaging in enjoyable hobbies. Additionally, therapies and interventions that focus on rebalancing the brain's dopamine system can offer hope and a path forward for those of us seeking to reduce or quit our alcohol consumption.

Furthermore, evidence-based strategies such as urge surfing can also help us escape the vicious cycle. Let’s take a closer look at how to practice.

An Introduction to Urge Surfing

In the modern world, the challenges that come with cravings and temptations seem almost omnipresent. These cravings, whether for alcohol, food, or other substances, can sometimes feel overwhelming, like towering waves threatening to knock us off balance. Enter the concept of urge surfing: a mindfulness-based technique that empowers individuals to tackle these cravings not with resistance, but with observance.

Urge surfing originates from the mindfulness meditation tradition. At its core, mindfulness emphasizes staying present and observing thoughts, feelings, and sensations without trying to change, judge, or resist them. By adopting this attitude towards cravings, we can see them not as unmanageable tsunamis, but as natural waves that ebb and flow.

A crucial distinction to make is that while most traditional strategies focus on suppressing or distracting from the craving, urge surfing encourages acknowledging and sitting with it. This simple shift in approach brings a profound change in how cravings are experienced.

Cravings: A Natural Phenomenon

It's essential to understand that cravings, much like other bodily sensations such as hunger, fatigue, or pain, are natural. They arise due to various factors: be it external triggers, emotional states, or learned behaviors. However, just as hunger doesn’t compel us to eat everything in sight, a craving doesn’t dictate action. It merely signals a desire.

Visualizing cravings as waves is helpful. They often start as a small ripple, a slight itch or longing. As time progresses, this feeling might grow in intensity, peaking to a point where it feels unbearable. But, much like waves, they eventually break and roll back, losing their strength. By recognizing this impermanent nature of cravings, we are better equipped to ride them out.

The Benefits of Embracing Urge Surfing

Urge surfing does so much more than helping us overpower cravings. When practiced regularly, here’s what else it can bring us:

Empowerment: One of the most potent benefits of urge surfing is the empowerment it offers. It instills the understanding that cravings, while powerful, are transient. By observing them, we realize that they don't hold any actual power over actions. This realization offers a newfound control, providing confidence in our ability to navigate challenging situations.

Reduced relapse risk: Traditional wisdom often advises combating cravings, pushing them away, or distracting ourselves. However, resisting can sometimes give the craving more energy, making it grow stronger, akin to how pushing against a wave can cause it to topple us. Studies have indicated that by neutrally observing the craving, its intensity diminishes over time, leading to a reduced chance of relapse.

Enhanced mindfulness: Urge surfing isn’t just about handling cravings; it's a step towards cultivating a broader mindfulness practice. By regularly tuning into our feelings and sensations without judgment, we nurture an enhanced awareness of our emotional and mental states. Over time, this can lead to improved emotional regulation, decreased stress, and a more profound sense of well-being.

Urge Surfing: An Overview

Now that we understand the science behind cravings and the premise behind urge surfing, let’s look at an overview of this practice: 

1. Acknowledge the craving: The first step is to recognize and acknowledge the presence of a craving. Avoidance can only lead to more tension.
2. Tune into the body: Pay attention to where in the body the craving manifests. Is it a tightness in the chest? A warmth in the face? By focusing on the physical sensations, the overwhelming emotional aspect of the craving can be diffused.
3. Stay curious: Instead of reacting to the craving, stay curious about it. How does it evolve? Does its intensity shift? This curious mindset further distances one from the immediate pull of the craving.
4. Use breathing as an anchor: When it feels like the craving is too intense, focus on the breath. Deep, rhythmic breathing can serve as an anchor, helping remain grounded amidst the waves.
5. Remember impermanence: Whenever it feels like the craving will last forever, remind yourself of its transient nature. Just as it came, it will also pass.

In a world where instant gratification often seems to be the norm, urge surfing offers a refreshing alternative. It teaches patience, observation, and most importantly, the realization that we are not victims to our cravings. By understanding and harnessing the power of this technique, we can embark on a journey of true freedom and well-being.

Urge Surfing: Time To Practice!

Here's a detailed breakdown of the seven steps to master urge surfing and take charge of our cravings.

1. Spot the Trigger: The Power of Awareness

The initial phase of managing any craving is to identify its origins. Keeping a detailed journal allows us to accomplish this goal. Every time that yearning for a drink or any other craving strikes:

• Document the circumstances: Were you amidst a particular group of friends? Was a specific song playing?
• Note down your emotions: Were you feeling stressed? Maybe a bit lonely or anxious?
• Track your thoughts: What were you contemplating just before the urge surfaced?

By consistently cataloging these details, you'll unveil patterns and recurring themes, enabling you to preemptively tackle or even sidestep potential triggers.

2. Pause: The Breath of Reflection

In the whirlwind moment of a craving, everything might feel like it's spiraling out of control. This step brings back the reins to your hands. Before impulsively succumbing:

• Inhale deeply, counting to four.
• Hold the breath momentarily.
• Exhale steadily, again counting to four.

This simple breathing ritual not only provides a momentary distraction but also infuses clarity and calmness, often diminishing the craving's perceived intensity.

3. Scan Your Body: The Physical Connection

A crucial element often overlooked during cravings is the physical manifestation. Delve deep into your bodily sensations:

• Identify the epicenter: Where is the craving most palpable? Is it a tug in the stomach or a pulsation in the temples?
• Monitor the spread: Does the sensation remain localized or radiate elsewhere?

By concentrating on these physical aspects, your mind is momentarily untethered from the actual craving, making it more manageable.

4. Time It: The Transience of Cravings

Much like passing clouds, cravings are temporary. Understanding this can be a game-changer:

• Set a timer for a specific duration (10 minutes is a good start).
• Engage in the observation of your craving. Watch its inception, its climax, and its eventual dissipation.

You'll likely find that most cravings wane much before the timer rings, reinforcing their fleeting nature.

5. Distract, Don’t Avoid: The Art of Diversion

The human mind is a complex maze, and while it's ensnared within a craving, it can just as easily be redirected. Engage in an absorbing activity! Whether it's strumming a guitar, piecing together a jigsaw puzzle, or swaying to your favorite tunes, immerse yourself.

Remember, the aim isn't to bury the craving or deny its existence, but to offer the mind an alternative focal point.

6. Reframe the Narrative: The Linguistic Paradigm Shift

The stories we tell ourselves play a colossal role in our reactions. Tweaking the narrative can dramatically alter our perspective. Replace overwhelming thoughts. Instead of drowning in the thought, "I desperately need a drink," adopt a more detached stance: "Right now, I'm experiencing a craving for a drink."

Such linguistic alterations shift you from a place of vulnerability to one of observation, diluting the craving's potency.

7. Celebrate the Small Wins: The Reward Reinforcement

Retraining the brain is no trivial feat. Every victory, no matter how small, is monumental. Indulge in a personal reward for every little win. This might mean savoring a chocolate, diving into an episode of a gripping series, or basking in nature's lap with a rejuvenating walk.

These rewards slowly rewire the brain's association, aligning pleasure with healthier choices rather than the immediate gratification of yielding to the craving.

The Path Forward

Let’s think back to Jenna, who once felt ensnared by the magnetic pull of an evening drink. Today, she's a beacon of transformation, navigating her cravings with grace and efficacy, thanks to urge surfing. But it's not just about Jenna. Anyone yearning for a shift, anyone eager to break free from the shackles of overpowering urges, can harness this technique.

Urge surfing emerges as a potent tool as we change our relationship with alcohol. It not only reshapes one's relationship with cravings but also heralds a new era brimming with empowerment, heightened mindfulness, and an enriched sense of well-being. By integrating these steps into daily life, each one of us can chart a course towards a more balanced and harmonious existence.

Revamp Your Life With Reframe!

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

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

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

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

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

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

Cravings are slippery—and yet we know exactly what they are. Ever found yourself reaching for that wine bottle or considering another cold one more often than you’d like? Well, you’re not alone. Many people wonder, “Why do I crave alcohol?” and “Why am I craving alcohol when I don’t drink?”

In The Easy Way to Stop Smoking, British author and addiction specialist Allen Carr gives one of the most spot-on descriptions of cravings, calling them “an empty, insecure feeling” similar to hunger. Unlike hunger, however, there’s often an uneasy flavor to it: you want something, but you don’t want to want it. Worse yet, giving in to cravings tends to make them appear more and more frequently and we find ourselves fighting the urge to drink.

Is it normal to crave alcohol? When it comes to alcohol cravings, it’s not just about wanting an “aah” moment after a long day, or trying to drown out a bad one. The truth is that alcohol cravings are a mix of biology, psychology, and social environments. So today we’re pulling the curtain back on those cravings and giving you some tools to handle the urge to drink alcohol! Let’s uncover the four main mechanisms behind cravings and explore what to do when craving alcohol.

1. The Urge To Drink Alcohol: The Body’s Tug of War

Our brain likes to feel good. When we drink alcohol, it releases dopamine, a neurotransmitter that signals pleasure and reward. Over time, and with regular consumption, the brain starts to associate alcohol with that lovely dopamine surge. When we don’t drink, the brain goes, “Hey, where’s my feel-good chemical?” This can lead to craving beer, wine, or whatever our beverage of choice might be..

We often think of our brains as sophisticated command centers, always rational and analytical. And while that might be true about the prefrontal cortex, the more primitive “lizard brain” behind the reward circuit is a lot like an eager toddler in a candy store when it comes to seeking pleasure. How is this pleasure-seeking system linked to our alcohol cravings?

Dopamine: The Star of the Show

When we do something enjoyable — such as eating a delicious meal, laughing at a joke, or yes, drinking alcohol — our brain releases dopamine, the “feel-good” neurotransmitter. When we consume alcohol, dopamine floods our brain, and over time, our brain starts to think, “Hey, alcohol equals a good time!”

Research shows that with repeated alcohol consumption, the brain starts anticipating the dopamine surge. So even before we take that first sip, just the thought of drinking can get our dopamine factories revved up! It’s like when we think about a chocolate cake in the middle of the night — even without tasting it, we can already feel that sweet delight.

Adaptation: A Double-Edged Sword

Our brains are also masters of adaptation. Drink regularly, and the brain thinks it's getting too much of a good thing. In response, it might produce less dopamine over time or reduce the sensitivity of dopamine receptors. The result? We need more alcohol to achieve the same “feel-good” effect. It's a bit like needing more and more coffee to wake up if we’re regular caffeine consumers.

When we try to cut back or quit, the brain objects, looking for its dopamine surge. With the absence of regular alcohol-induced dopamine releases, we might feel down or experience a mood dip. That's the brain urging you to get back to your old ways, otherwise known as the withdrawal effect.

2. The Emotional Band-Aid: When Feelings Meet Booze

As much as we’d like to deny it, our emotions play a huge role in many of our choices, including the urge to drink alcohol. From the clothes we wear based on our mood, to the comfort food we reach for after a tough day, our feelings often steer the ship. The relationship between emotions and alcohol is no different.

For some, alcohol becomes a trusted ally against stress, sadness, or anxiety. But here's the catch: while it seems to provide temporary relief, it doesn’t fix the root cause of these emotions. Over time, we might find ourselves craving a drink whenever these feelings emerge, because the brain has made a connection: “Feeling down? Alcohol will fix it!”

In this way, alcohol serves as an instant emotional band-aid. Had a rough day? A drink might make it feel better. Feeling anxious about an upcoming event? A little booze might take the edge off. Over time, this pattern can create a more ingrained reflex in the brain:  a negative emotion surfaces, and we instinctively reach for a drink to “soothe” it without giving it a second thought.

Why It Seems To Work (But Doesn’t Really)

Since alcohol is a depressant that slows the nervous system, the initial effects often do, in fact, feel calming. But here's the twist: while the immediate effects might seem relaxing, in the long run, science shows that alcohol can increase feelings of anxiety and depression. It’s like using a leaking bucket to carry water: it might seem helpful initially, but we’re losing more than we’re gaining as the brain’s natural neurotransmitter levels tip in the other direction.

In addition to depleting our dopamine levels over time, the brain overcompensates by releasing dynorphin to counteract the excessive release of dopamine. Instead of producing pleasure, dynorphin does the opposite: it decreases dopamine production, inducing feelings of dysphoria. This is the brain's way of keeping us chemically and emotionally balanced.

The Cycle of Emotion-Driven Drinking

Over time, with repeated exposure to pleasurable stimuli, the brain releases more and more dynorphin to counteract the high dopamine levels. This reduces the overall sensitivity of the brain's reward system, making it harder to feel pleasure from everyday activities and potentially leading to a cycle of increased substance use to reach the original high.

Here’s the cycle many folks find themselves in: they drink to cope with an emotion, the effects of the drink wear off, and they’re left with the same (or heightened) emotional distress, leading them to drink again. It's a loop that can be hard to break, especially if the underlying emotional triggers aren’t addressed as we keep fighting the urge to drink.

What To Do When Craving Alcohol

The good news? Just as our brain can create associations between emotions and drinking, it can also learn new associations. This means we can train the brain to link challenging emotions with healthier coping strategies — talking to a friend, indulging in a hobby, or simply taking a few deep breaths. We are ultimately in the driver’s seat as far as our response to emotions, and by understanding the reasons behind our cravings and building new, positive associations, we’re taking charge of our journey.

3. Social Environments: It’s Everywhere!

Let's be real: we live in a culture where alcohol is often the centerpiece of social activities. From dinners to celebrations, to watching a football game — it's there. 

These scenarios can create associations between fun times and alcohol in our minds. When invited to such events, the brain jumps in with a nudge: “You’ll have more fun with a drink!” Over time, this cements the idea that to celebrate, commemorate, or even commiserate, a drink must be in hand, creating social cues around booze.

Ever been to a gathering where everyone is holding a drink and felt a bit out of place without one? That's social cue activation in play. Sometimes, it's not even a genuine craving, but the pressure to fit in that drives us to pick up a glass. It's a little like wearing a certain fashion because everyone else is doing it, even if it's not quite "you." (That said, it’s important to note that we should never feel obligated to drink, no matter what others around us are doing. Social pressures can make things tricky, but in most cases people will respect our decisions — and if they don’t, chances are the reason has to do with their own struggles or insecurities.)

The Mirror Effect

One reason we are naturally driven to “fit in” has to do with mirror neurons — the neurological mechanism behind empathy that helps us pick up on the emotions and actions of those around us by triggering the corresponding pathways in the brain even though we’re not experiencing the same stimuli directly. When everyone is laughing, clinking glasses, and sipping away, our brains want in. So even if we weren't initially in the mood for a drink, our mirror neurons can change our mind. The result? We end up craving beer (or anything else our friends are drinking).

Setting Boundaries and Shifting Perspectives

This doesn’t mean you should start avoiding every social scenario with alcohol. Instead, recognize these influences and set boundaries. Your boundary can be choosing a non-alcoholic drink that you genuinely enjoy, or focusing on the conversations and connections instead of the drink in hand.

Navigating social waters where alcohol is omnipresent can be a tad challenging. But as with any challenge, it's also an opportunity — a chance to listen to your inner voice, set your course, and dance to your own tune, even if it's a bit different from the crowd's. After all, being authentically you is always in style!

4. Habit Loop: Routine in Play

Finally, one of the “stickiest” causes of cravings has to do with the habit loop. Have a routine of wine with dinner? Or a beer after mowing the lawn? These can become habitual. When a habit is formed, the brain switches to autopilot. The moment you sit for dinner or finish mowing, the brain signals it’s time for that drink.

While habits are related to the neurochemical reward circuit, emotional triggers, and social pressures we discussed earlier, they can be even trickier to address since they can extend beyond those factors. Even in the absence of a physical “need” for alcohol, an emotion that we want to escape, or a social situation driving us to conform, drinking can become ingrained in our lives as something that we “do” on a regular basis — with or without an identifiable “reason.”

The Three-Step Dance of Habits

Habits generally follow a three-step loop:

• Cue. This is a trigger that initiates the behavior. For instance, finishing a workday might signal it's time to unwind.
• Routine. This is the actual behavior or action. In our context, it could be pouring and sipping on a drink.
• Reward. The outcome that your brain enjoys and wants to remember for the future. With alcohol, it might be a feeling of relaxation or euphoria.

This loop, once established, can be hard to break because it's been reinforced over time. It becomes an automatic response.

Why? Our brains are efficiency experts. When a pattern is repeated often enough, the brain conserves energy by turning that sequence into a habit. That's why, after driving home countless times, you might pull into your driveway and wonder, "How did I get here so quickly?" It’s the same thing with alcohol. If we regularly have a drink at a particular time or situation, the brain goes into autopilot.

Hijacking the Habit Loop

The mere fact that a habit has formed doesn't mean that it’s set in stone. The trick is to recognize the cue and replace the routine while still achieving a similar reward. If the cue is stress and the routine is drinking, for instance, we can replace drinking with a short meditation session, a walk, or listening to some favorite tunes — anything that provides relaxation (the reward).

Habits shape our days in more ways than we might realize. By understanding the rhythm of our routines and being proactive, we can rewire our habits to help steer us toward our goals.

Goodbye, Cravings!

Now that we have a better idea of what drives our cravings, let’s chart a new course of action!

Here are some ideas for what to do when craving alcohol:

• Mindful awareness. Start by recognizing your craving without judging it. “Oh, there’s that craving again.” By acknowledging it without acting on it, you can let the urge pass.
• Train the brain with new rewards. Recall the dopamine-driven reward system? To counterbalance the pleasure associated with alcohol, find alternative sources of dopamine. Perhaps it’s a delicious mocktail, a piece of dark chocolate, or a five-minute dance break! Whatever it is, the new experience can give your brain the pleasurable hits it craves, sans alcohol.
• Emotional journaling. Tap into the power of self-awareness. Whenever you feel the urge to drink, jot down the emotion you're experiencing. By tracking patterns over time, you'll develop a clearer picture of emotional triggers, empowering you to address them directly.
• Shuffle the habit deck. The next time that habitual drinking cue strikes, shake things up to replace the routine. Maybe sip some herbal tea or head out for a brisk walk. Disrupting the familiar loop can recalibrate the brain's automatic responses over time.
• Engage with dynorphin knowledge. Acknowledge the power of dynorphin. When you feel that post-high low, remind yourself it's a natural brain response, not a genuine need for more alcohol. This awareness can prevent overconsumption in pursuit of a diminishing pleasure return.
• Stay active. Engaging in physical activity, whether it’s a brisk walk, yoga, or a weightlifting session, can help in releasing endorphins — another one of those feel-good chemicals — and act as a distraction to reduce the intensity of the craving.
• Taste adventures. Explore teas from around the world. The diverse flavors and rituals associated with tea preparation can become a fascinating replacement for the alcohol tasting experience.

In addition to learning how to deal with cravings directly, it helps to restructure your daily life to make it easier to stay on track:

• Design social situations. Planning to attend a gathering? Arrive prepared. Carry your favorite non-alcoholic drink or, better yet, introduce a fun mocktail for everyone. When you're the trendsetter, it's easier to sidestep the pull of alcohol-focused social cues.
• Set visual goals. Create a visual representation of your alcohol-free days, such as a calendar where you mark off each successful day. Watching your progress can be motivating and offers a tangible reminder of your determination and growth.
• Mini challenges. Set up mini challenges for yourself. For instance, for every day you resist a craving, add an extra minute to your morning jog or meditation session, or an extra page to your reading. It's a way to celebrate your victory while also boosting another aspect of your wellness.
• Create alcohol-free zones. Dedicate certain areas of your home, like the bedroom or the study, as alcohol-free zones. This physical separation can act as a reminder and barrier against impulsive drinking.
• Declutter. Rid your environment of excessive alcohol. Having fewer bottles around can reduce the visual cues that spark a craving.
• Digital detox. Sometimes, seeing others indulge in drinks on social media can trigger cravings. Designate specific times in your week for a digital detox. Use this time to connect with nature, read, or pursue other offline hobbies.
• Manage stress. Find healthier ways to deal with stress. This might mean deep-breathing exercises, meditation, a few quick jumping jacks, or a simple hobby like painting or reading.
• Build a support squad. There's incredible strength in numbers. Connect with people who share your goal of reducing alcohol intake. Whether you join an online group, attend support meetings, or simply rope in a friend, cheerleaders can make the journey smoother.

Beyond the Craving

Understanding why we crave alcohol is the first step in navigating and managing these urges. By getting to know our triggers and equipping ourselves with actionable steps, we’re setting a foundation for a healthier, more empowered relationship with alcohol.

There’s even better news. It’s easy to see alcohol cravings as nagging adversaries, incessantly reminding us of a past we might want to leave behind. But what if we flipped the script? What if, nestled within these urges, there was a powerful opportunity waiting to be harnessed?

Transforming Cravings Into Catalysts

Managing cravings, in all their persistent tug and pull, offers us a unique chance to reclaim control of our lives. Each time we face a craving head-on, it becomes more than just resisting temptation. It turns into a conscious choice to prioritize our well-being, our dreams, and our future.

Every craving we overcome is a stepping stone, an evolution towards a life more vibrant, authentic, and fulfilling than ever before. We are not only saying “no” to alcohol. We're also saying a resounding "yes" to personal growth, new hobbies, and deeper connections. It's all about adding layers of richness, building resilience, and crafting a life narrative filled with intent and purpose.

So as we forge ahead, let's remember that cravings, once seen as setbacks, can actually be the very catalysts that propel us into a future brighter and better than anything we've known before — a beautiful journey of self-discovery and unparalleled growth!

Cravings are slippery—and yet we know exactly what they are. Ever found yourself reaching for that wine bottle or considering another cold one more often than you’d like? Well, you’re not alone. Many people wonder, “Why do I crave alcohol?” and “Why am I craving alcohol when I don’t drink?”

In The Easy Way to Stop Smoking, British author and addiction specialist Allen Carr gives one of the most spot-on descriptions of cravings, calling them “an empty, insecure feeling” similar to hunger. Unlike hunger, however, there’s often an uneasy flavor to it: you want something, but you don’t want to want it. Worse yet, giving in to cravings tends to make them appear more and more frequently and we find ourselves fighting the urge to drink.

Is it normal to crave alcohol? When it comes to alcohol cravings, it’s not just about wanting an “aah” moment after a long day, or trying to drown out a bad one. The truth is that alcohol cravings are a mix of biology, psychology, and social environments. So today we’re pulling the curtain back on those cravings and giving you some tools to handle the urge to drink alcohol! Let’s uncover the four main mechanisms behind cravings and explore what to do when craving alcohol.

1. The Urge To Drink Alcohol: The Body’s Tug of War

Our brain likes to feel good. When we drink alcohol, it releases dopamine, a neurotransmitter that signals pleasure and reward. Over time, and with regular consumption, the brain starts to associate alcohol with that lovely dopamine surge. When we don’t drink, the brain goes, “Hey, where’s my feel-good chemical?” This can lead to craving beer, wine, or whatever our beverage of choice might be..

We often think of our brains as sophisticated command centers, always rational and analytical. And while that might be true about the prefrontal cortex, the more primitive “lizard brain” behind the reward circuit is a lot like an eager toddler in a candy store when it comes to seeking pleasure. How is this pleasure-seeking system linked to our alcohol cravings?

Dopamine: The Star of the Show

When we do something enjoyable — such as eating a delicious meal, laughing at a joke, or yes, drinking alcohol — our brain releases dopamine, the “feel-good” neurotransmitter. When we consume alcohol, dopamine floods our brain, and over time, our brain starts to think, “Hey, alcohol equals a good time!”

Research shows that with repeated alcohol consumption, the brain starts anticipating the dopamine surge. So even before we take that first sip, just the thought of drinking can get our dopamine factories revved up! It’s like when we think about a chocolate cake in the middle of the night — even without tasting it, we can already feel that sweet delight.

Adaptation: A Double-Edged Sword

Our brains are also masters of adaptation. Drink regularly, and the brain thinks it's getting too much of a good thing. In response, it might produce less dopamine over time or reduce the sensitivity of dopamine receptors. The result? We need more alcohol to achieve the same “feel-good” effect. It's a bit like needing more and more coffee to wake up if we’re regular caffeine consumers.

When we try to cut back or quit, the brain objects, looking for its dopamine surge. With the absence of regular alcohol-induced dopamine releases, we might feel down or experience a mood dip. That's the brain urging you to get back to your old ways, otherwise known as the withdrawal effect.

2. The Emotional Band-Aid: When Feelings Meet Booze

As much as we’d like to deny it, our emotions play a huge role in many of our choices, including the urge to drink alcohol. From the clothes we wear based on our mood, to the comfort food we reach for after a tough day, our feelings often steer the ship. The relationship between emotions and alcohol is no different.

For some, alcohol becomes a trusted ally against stress, sadness, or anxiety. But here's the catch: while it seems to provide temporary relief, it doesn’t fix the root cause of these emotions. Over time, we might find ourselves craving a drink whenever these feelings emerge, because the brain has made a connection: “Feeling down? Alcohol will fix it!”

In this way, alcohol serves as an instant emotional band-aid. Had a rough day? A drink might make it feel better. Feeling anxious about an upcoming event? A little booze might take the edge off. Over time, this pattern can create a more ingrained reflex in the brain:  a negative emotion surfaces, and we instinctively reach for a drink to “soothe” it without giving it a second thought.

Why It Seems To Work (But Doesn’t Really)

Since alcohol is a depressant that slows the nervous system, the initial effects often do, in fact, feel calming. But here's the twist: while the immediate effects might seem relaxing, in the long run, science shows that alcohol can increase feelings of anxiety and depression. It’s like using a leaking bucket to carry water: it might seem helpful initially, but we’re losing more than we’re gaining as the brain’s natural neurotransmitter levels tip in the other direction.

In addition to depleting our dopamine levels over time, the brain overcompensates by releasing dynorphin to counteract the excessive release of dopamine. Instead of producing pleasure, dynorphin does the opposite: it decreases dopamine production, inducing feelings of dysphoria. This is the brain's way of keeping us chemically and emotionally balanced.

The Cycle of Emotion-Driven Drinking

Over time, with repeated exposure to pleasurable stimuli, the brain releases more and more dynorphin to counteract the high dopamine levels. This reduces the overall sensitivity of the brain's reward system, making it harder to feel pleasure from everyday activities and potentially leading to a cycle of increased substance use to reach the original high.

Here’s the cycle many folks find themselves in: they drink to cope with an emotion, the effects of the drink wear off, and they’re left with the same (or heightened) emotional distress, leading them to drink again. It's a loop that can be hard to break, especially if the underlying emotional triggers aren’t addressed as we keep fighting the urge to drink.

What To Do When Craving Alcohol

The good news? Just as our brain can create associations between emotions and drinking, it can also learn new associations. This means we can train the brain to link challenging emotions with healthier coping strategies — talking to a friend, indulging in a hobby, or simply taking a few deep breaths. We are ultimately in the driver’s seat as far as our response to emotions, and by understanding the reasons behind our cravings and building new, positive associations, we’re taking charge of our journey.

3. Social Environments: It’s Everywhere!

Let's be real: we live in a culture where alcohol is often the centerpiece of social activities. From dinners to celebrations, to watching a football game — it's there. 

These scenarios can create associations between fun times and alcohol in our minds. When invited to such events, the brain jumps in with a nudge: “You’ll have more fun with a drink!” Over time, this cements the idea that to celebrate, commemorate, or even commiserate, a drink must be in hand, creating social cues around booze.

Ever been to a gathering where everyone is holding a drink and felt a bit out of place without one? That's social cue activation in play. Sometimes, it's not even a genuine craving, but the pressure to fit in that drives us to pick up a glass. It's a little like wearing a certain fashion because everyone else is doing it, even if it's not quite "you." (That said, it’s important to note that we should never feel obligated to drink, no matter what others around us are doing. Social pressures can make things tricky, but in most cases people will respect our decisions — and if they don’t, chances are the reason has to do with their own struggles or insecurities.)

The Mirror Effect

One reason we are naturally driven to “fit in” has to do with mirror neurons — the neurological mechanism behind empathy that helps us pick up on the emotions and actions of those around us by triggering the corresponding pathways in the brain even though we’re not experiencing the same stimuli directly. When everyone is laughing, clinking glasses, and sipping away, our brains want in. So even if we weren't initially in the mood for a drink, our mirror neurons can change our mind. The result? We end up craving beer (or anything else our friends are drinking).

Setting Boundaries and Shifting Perspectives

This doesn’t mean you should start avoiding every social scenario with alcohol. Instead, recognize these influences and set boundaries. Your boundary can be choosing a non-alcoholic drink that you genuinely enjoy, or focusing on the conversations and connections instead of the drink in hand.

Navigating social waters where alcohol is omnipresent can be a tad challenging. But as with any challenge, it's also an opportunity — a chance to listen to your inner voice, set your course, and dance to your own tune, even if it's a bit different from the crowd's. After all, being authentically you is always in style!

4. Habit Loop: Routine in Play

Finally, one of the “stickiest” causes of cravings has to do with the habit loop. Have a routine of wine with dinner? Or a beer after mowing the lawn? These can become habitual. When a habit is formed, the brain switches to autopilot. The moment you sit for dinner or finish mowing, the brain signals it’s time for that drink.

While habits are related to the neurochemical reward circuit, emotional triggers, and social pressures we discussed earlier, they can be even trickier to address since they can extend beyond those factors. Even in the absence of a physical “need” for alcohol, an emotion that we want to escape, or a social situation driving us to conform, drinking can become ingrained in our lives as something that we “do” on a regular basis — with or without an identifiable “reason.”

The Three-Step Dance of Habits

Habits generally follow a three-step loop:

• Cue. This is a trigger that initiates the behavior. For instance, finishing a workday might signal it's time to unwind.
• Routine. This is the actual behavior or action. In our context, it could be pouring and sipping on a drink.
• Reward. The outcome that your brain enjoys and wants to remember for the future. With alcohol, it might be a feeling of relaxation or euphoria.

This loop, once established, can be hard to break because it's been reinforced over time. It becomes an automatic response.

Why? Our brains are efficiency experts. When a pattern is repeated often enough, the brain conserves energy by turning that sequence into a habit. That's why, after driving home countless times, you might pull into your driveway and wonder, "How did I get here so quickly?" It’s the same thing with alcohol. If we regularly have a drink at a particular time or situation, the brain goes into autopilot.

Hijacking the Habit Loop

The mere fact that a habit has formed doesn't mean that it’s set in stone. The trick is to recognize the cue and replace the routine while still achieving a similar reward. If the cue is stress and the routine is drinking, for instance, we can replace drinking with a short meditation session, a walk, or listening to some favorite tunes — anything that provides relaxation (the reward).

Habits shape our days in more ways than we might realize. By understanding the rhythm of our routines and being proactive, we can rewire our habits to help steer us toward our goals.

Goodbye, Cravings!

Now that we have a better idea of what drives our cravings, let’s chart a new course of action!

Here are some ideas for what to do when craving alcohol:

• Mindful awareness. Start by recognizing your craving without judging it. “Oh, there’s that craving again.” By acknowledging it without acting on it, you can let the urge pass.
• Train the brain with new rewards. Recall the dopamine-driven reward system? To counterbalance the pleasure associated with alcohol, find alternative sources of dopamine. Perhaps it’s a delicious mocktail, a piece of dark chocolate, or a five-minute dance break! Whatever it is, the new experience can give your brain the pleasurable hits it craves, sans alcohol.
• Emotional journaling. Tap into the power of self-awareness. Whenever you feel the urge to drink, jot down the emotion you're experiencing. By tracking patterns over time, you'll develop a clearer picture of emotional triggers, empowering you to address them directly.
• Shuffle the habit deck. The next time that habitual drinking cue strikes, shake things up to replace the routine. Maybe sip some herbal tea or head out for a brisk walk. Disrupting the familiar loop can recalibrate the brain's automatic responses over time.
• Engage with dynorphin knowledge. Acknowledge the power of dynorphin. When you feel that post-high low, remind yourself it's a natural brain response, not a genuine need for more alcohol. This awareness can prevent overconsumption in pursuit of a diminishing pleasure return.
• Stay active. Engaging in physical activity, whether it’s a brisk walk, yoga, or a weightlifting session, can help in releasing endorphins — another one of those feel-good chemicals — and act as a distraction to reduce the intensity of the craving.
• Taste adventures. Explore teas from around the world. The diverse flavors and rituals associated with tea preparation can become a fascinating replacement for the alcohol tasting experience.

In addition to learning how to deal with cravings directly, it helps to restructure your daily life to make it easier to stay on track:

• Design social situations. Planning to attend a gathering? Arrive prepared. Carry your favorite non-alcoholic drink or, better yet, introduce a fun mocktail for everyone. When you're the trendsetter, it's easier to sidestep the pull of alcohol-focused social cues.
• Set visual goals. Create a visual representation of your alcohol-free days, such as a calendar where you mark off each successful day. Watching your progress can be motivating and offers a tangible reminder of your determination and growth.
• Mini challenges. Set up mini challenges for yourself. For instance, for every day you resist a craving, add an extra minute to your morning jog or meditation session, or an extra page to your reading. It's a way to celebrate your victory while also boosting another aspect of your wellness.
• Create alcohol-free zones. Dedicate certain areas of your home, like the bedroom or the study, as alcohol-free zones. This physical separation can act as a reminder and barrier against impulsive drinking.
• Declutter. Rid your environment of excessive alcohol. Having fewer bottles around can reduce the visual cues that spark a craving.
• Digital detox. Sometimes, seeing others indulge in drinks on social media can trigger cravings. Designate specific times in your week for a digital detox. Use this time to connect with nature, read, or pursue other offline hobbies.
• Manage stress. Find healthier ways to deal with stress. This might mean deep-breathing exercises, meditation, a few quick jumping jacks, or a simple hobby like painting or reading.
• Build a support squad. There's incredible strength in numbers. Connect with people who share your goal of reducing alcohol intake. Whether you join an online group, attend support meetings, or simply rope in a friend, cheerleaders can make the journey smoother.

Beyond the Craving

Understanding why we crave alcohol is the first step in navigating and managing these urges. By getting to know our triggers and equipping ourselves with actionable steps, we’re setting a foundation for a healthier, more empowered relationship with alcohol.

There’s even better news. It’s easy to see alcohol cravings as nagging adversaries, incessantly reminding us of a past we might want to leave behind. But what if we flipped the script? What if, nestled within these urges, there was a powerful opportunity waiting to be harnessed?

Transforming Cravings Into Catalysts

Managing cravings, in all their persistent tug and pull, offers us a unique chance to reclaim control of our lives. Each time we face a craving head-on, it becomes more than just resisting temptation. It turns into a conscious choice to prioritize our well-being, our dreams, and our future.

Every craving we overcome is a stepping stone, an evolution towards a life more vibrant, authentic, and fulfilling than ever before. We are not only saying “no” to alcohol. We're also saying a resounding "yes" to personal growth, new hobbies, and deeper connections. It's all about adding layers of richness, building resilience, and crafting a life narrative filled with intent and purpose.

So as we forge ahead, let's remember that cravings, once seen as setbacks, can actually be the very catalysts that propel us into a future brighter and better than anything we've known before — a beautiful journey of self-discovery and unparalleled growth!

Ready To Detox Your Alcohol Habits?

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

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

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

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

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

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

It's your favorite time of the day! Nope, it’s not happy hour at your local pub, nor is it time to crack open your beloved bottle of red. It's time to get cozy with a fun, fizzy, and tangy elixir that’s not only tasty, but also chock-full of health benefits: apple cider vinegar.

Famous for its detoxifying properties, ACV is a perfect companion on a journey away from alcohol to a healthier and happier you. But even if you’re not trying to cut back or quit, this science-backed wonder elixir can boost your physical and mental health!

Mother of All Vinegars

What's the secret behind ACV’s mystical powers? ACV is the product of fermented apple juice. However, it's not just the vinegar that does the magic — it's a special substance called the "mother," a murky, cobweb-like substance floating in it. That’s the key to ACV's health benefits. The "mother" contains beneficial bacteria and yeast that undergo a fermentation process to create ACV.

Not Your Average Vinegar

When apple juice ferments, it first turns into alcohol (oh, the irony!). But don't worry, the process doesn't stop there. It continues fermenting until it turns into vinegar, which contains acetic acid, the superstar that gives ACV its health benefits.

Acetic acid has been shown to improve insulin sensitivity and lower blood sugar responses after meals. It also boosts digestion and might aid in weight loss. Moreover, acetic acid helps the body detoxify by supporting the liver, the organ that works hard to eliminate toxins, including alcohol.

The Ancient Origins of Apple Cider Vinegar

Before diving deep into the benefits of ACV, let's take a moment to appreciate its illustrious history. The use of apple cider vinegar dates back thousands of years, with ancient civilizations recognizing its health properties and integrating it into their daily routines.

The Babylonians were among the first to ferment apple juice into apple cider around 5000 BC. While it’s uncertain when the shift from apple cider to apple cider vinegar specifically took place, Babylonian scrolls note some of their health benefits.

Ancient Egypt's records reveal that apple cider vinegar was consumed and valued for its healing properties. Cleopatra, the iconic Egyptian queen, is said to have used ACV for its beauty benefits!

Fast forward to Ancient Greece, around 400 BC, where the famed “father of medicine,” Hippocrates, sang praises about this elixir. He used apple cider vinegar mixed with honey to tackle a myriad of ailments, including coughs and colds.

In Japan, samurais were known to drink apple cider vinegar for strength and power. They believed that it gave them an edge in battle, attributing their endurance and energy to this tangy brew.

Modern Uses of ACV

Apple cider vinegar found its way into American homes as a folk remedy for various conditions. In the 18th century, it was used to treat poison ivy and coughs. By the time the United States was born, ACV was a staple in many households.

In the 20th century — especially towards its end — apple cider vinegar enjoyed a resurgence in popularity, especially within the health and wellness community. Thanks to the continued scientific research on its benefits and the rise of natural remedies, ACV's reputation has been solidified as not just a kitchen staple, but as a holistic remedy for various ailments.

In a way, the circle is complete. From the ancient civilizations that respected and utilized ACV for its medicinal properties, we are once again turning towards this ancient elixir for its health benefits.

ACV Detox: Unveiling the Science

Detoxification is the body's natural process of eliminating or neutralizing toxins from the cells. While our body has its intrinsic systems for detox — primarily via the liver and kidneys — some advocate for the external assistance of certain natural substances to enhance this process. Apple cider vinegar, with its numerous science-backed health benefits, has been proposed as one such detoxifying agent. Let's explore the science behind ACV and its detox capabilities.

While the concept of "detoxing" with specific foods or drinks can sometimes be met with skepticism in the scientific community, there's no denying that some substances, such as ACV, offer can support our body's natural detox processes.

However, it's essential to remember that ACV is not a magic bullet! Instead, approach the idea of an ACV detox with a holistic view — it should be part of a broader health regimen that includes a balanced diet, adequate hydration, and regular exercise, and, ideally in consultation with a healthcare professional, especially when considering it for therapeutic purposes.

ACV and Habit Change

Now that we have a general understanding of the detoxifying properties of ACV, let’s switch gears and talk about how it can be helpful in our journey of cutting back or quitting alcohol — as well as with related issues, such as sugar cravings.

Making ACV a Part of Your Routine

Here’s how you can make ACV a fun, integral part of your routine:

• Step 1: Purchase the right ACV. Look for organic, unfiltered apple cider vinegar that has the "mother." It might look a bit cloudy, but that's a good sign!
• Step 2: Create your ACV concoction. Mix 1 to 2 tablespoons of ACV in a glass of water. You can add a little honey or lemon juice to sweeten it, if you like.
• Step 3: Find the best time to drink ACV. The ideal time to drink this magic potion is in the morning on an empty stomach, but you can sip it any time of day.
• Step 4: Regularity is key. Consistency is the secret in this journey. Make it a part of your daily routine.
• Step 5: Know your limits — don’t overdo it. Too much ACV can lead to unpleasant side effects, such as upset stomach and lowered potassium levels.

Adventure Awaits

Voila! You're on your way to reaping the benefits of this tangy elixir. As we sip on our glass of diluted ACV, we're not just partaking in a health trend. We're connecting with history, drawing from ancient wisdom, and recognizing that sometimes, the best remedies have been with us all along. It's no wonder then that apple cider vinegar, with its rich past and present-day prominence, continues to be celebrated.

So, the next time someone asks you what your favorite drink is, maybe it won’t be one from a vintage vineyard or a swanky microbrewery — it just might be the humble yet mighty ACV!

Remember, it's not about denying yourself — it’s about finding healthier and more rewarding alternatives. Embrace the ACV revolution, not just for the physical benefits, but also for the joy of trying something new.

It's your favorite time of the day! Nope, it’s not happy hour at your local pub, nor is it time to crack open your beloved bottle of red. It's time to get cozy with a fun, fizzy, and tangy elixir that’s not only tasty, but also chock-full of health benefits: apple cider vinegar.

Famous for its detoxifying properties, ACV is a perfect companion on a journey away from alcohol to a healthier and happier you. But even if you’re not trying to cut back or quit, this science-backed wonder elixir can boost your physical and mental health!

Mother of All Vinegars

What's the secret behind ACV’s mystical powers? ACV is the product of fermented apple juice. However, it's not just the vinegar that does the magic — it's a special substance called the "mother," a murky, cobweb-like substance floating in it. That’s the key to ACV's health benefits. The "mother" contains beneficial bacteria and yeast that undergo a fermentation process to create ACV.

Not Your Average Vinegar

When apple juice ferments, it first turns into alcohol (oh, the irony!). But don't worry, the process doesn't stop there. It continues fermenting until it turns into vinegar, which contains acetic acid, the superstar that gives ACV its health benefits.

Acetic acid has been shown to improve insulin sensitivity and lower blood sugar responses after meals. It also boosts digestion and might aid in weight loss. Moreover, acetic acid helps the body detoxify by supporting the liver, the organ that works hard to eliminate toxins, including alcohol.

The Ancient Origins of Apple Cider Vinegar

Before diving deep into the benefits of ACV, let's take a moment to appreciate its illustrious history. The use of apple cider vinegar dates back thousands of years, with ancient civilizations recognizing its health properties and integrating it into their daily routines.

The Babylonians were among the first to ferment apple juice into apple cider around 5000 BC. While it’s uncertain when the shift from apple cider to apple cider vinegar specifically took place, Babylonian scrolls note some of their health benefits.

Ancient Egypt's records reveal that apple cider vinegar was consumed and valued for its healing properties. Cleopatra, the iconic Egyptian queen, is said to have used ACV for its beauty benefits!

Fast forward to Ancient Greece, around 400 BC, where the famed “father of medicine,” Hippocrates, sang praises about this elixir. He used apple cider vinegar mixed with honey to tackle a myriad of ailments, including coughs and colds.

In Japan, samurais were known to drink apple cider vinegar for strength and power. They believed that it gave them an edge in battle, attributing their endurance and energy to this tangy brew.

Modern Uses of ACV

Apple cider vinegar found its way into American homes as a folk remedy for various conditions. In the 18th century, it was used to treat poison ivy and coughs. By the time the United States was born, ACV was a staple in many households.

In the 20th century — especially towards its end — apple cider vinegar enjoyed a resurgence in popularity, especially within the health and wellness community. Thanks to the continued scientific research on its benefits and the rise of natural remedies, ACV's reputation has been solidified as not just a kitchen staple, but as a holistic remedy for various ailments.

In a way, the circle is complete. From the ancient civilizations that respected and utilized ACV for its medicinal properties, we are once again turning towards this ancient elixir for its health benefits.

ACV Detox: Unveiling the Science

Detoxification is the body's natural process of eliminating or neutralizing toxins from the cells. While our body has its intrinsic systems for detox — primarily via the liver and kidneys — some advocate for the external assistance of certain natural substances to enhance this process. Apple cider vinegar, with its numerous science-backed health benefits, has been proposed as one such detoxifying agent. Let's explore the science behind ACV and its detox capabilities.

While the concept of "detoxing" with specific foods or drinks can sometimes be met with skepticism in the scientific community, there's no denying that some substances, such as ACV, offer can support our body's natural detox processes.

However, it's essential to remember that ACV is not a magic bullet! Instead, approach the idea of an ACV detox with a holistic view — it should be part of a broader health regimen that includes a balanced diet, adequate hydration, and regular exercise, and, ideally in consultation with a healthcare professional, especially when considering it for therapeutic purposes.

ACV and Habit Change

Now that we have a general understanding of the detoxifying properties of ACV, let’s switch gears and talk about how it can be helpful in our journey of cutting back or quitting alcohol — as well as with related issues, such as sugar cravings.

Making ACV a Part of Your Routine

Here’s how you can make ACV a fun, integral part of your routine:

• Step 1: Purchase the right ACV. Look for organic, unfiltered apple cider vinegar that has the "mother." It might look a bit cloudy, but that's a good sign!
• Step 2: Create your ACV concoction. Mix 1 to 2 tablespoons of ACV in a glass of water. You can add a little honey or lemon juice to sweeten it, if you like.
• Step 3: Find the best time to drink ACV. The ideal time to drink this magic potion is in the morning on an empty stomach, but you can sip it any time of day.
• Step 4: Regularity is key. Consistency is the secret in this journey. Make it a part of your daily routine.
• Step 5: Know your limits — don’t overdo it. Too much ACV can lead to unpleasant side effects, such as upset stomach and lowered potassium levels.

Adventure Awaits

Voila! You're on your way to reaping the benefits of this tangy elixir. As we sip on our glass of diluted ACV, we're not just partaking in a health trend. We're connecting with history, drawing from ancient wisdom, and recognizing that sometimes, the best remedies have been with us all along. It's no wonder then that apple cider vinegar, with its rich past and present-day prominence, continues to be celebrated.

So, the next time someone asks you what your favorite drink is, maybe it won’t be one from a vintage vineyard or a swanky microbrewery — it just might be the humble yet mighty ACV!

Remember, it's not about denying yourself — it’s about finding healthier and more rewarding alternatives. Embrace the ACV revolution, not just for the physical benefits, but also for the joy of trying something new.

Harness the Energy and Thrive With Reframe

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

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

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

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

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

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

You may have heard the term used by other people in recovery and been baffled. You walk out of a meeting wondering, “What is pink clouding?”

“Pink cloud” refers to a certain phase of recovery from alcohol misuse. But is the so-called "pink cloud phase" a tangible phenomenon –– or just recovery folklore? Buckle in, as we look at the colorful journey of recovery –– and separate fact from myth on “pink clouding.”

What Does “Pink Clouding” Mean?

In recovery circles, “pink cloud” or “pink cloud syndrome” is both lingo and metaphor, one used to describe an early phase of recovery in which withdrawal sets in and we're enveloped in an almost surreal sense of happiness and optimism. But is this high-flying phenomenon grounded in science?

Recent research in the field of addiction neuroscience suggests it could be. As we step away from drinking, our brain starts to recover, healing and rewiring itself. These changes can trigger mood swings, including bursts of joy and euphoria –– like a child's first bite into a pink cotton candy cloud at a summer fair.

That first month or two of recovery from alcohol use disorder (AUD) marks a time of commitment and optimism because, typically, things are going well. Our commitment is fresh, and positive changes are coming quickly.

Additionally, as the brain recovers and changes, it gets more efficient at producing dopamine, one of our brain’s feel-good chemicals. Pink clouding is this period when our spirits lift, our confidence soars, and we are on cloud nine — or, well, a pink cloud.

What Is Pink Clouding Syndrome?

“Pink clouding syndrome” is the phrase sometimes used to describe this overly confident state of mind. It’s marked by a number of characteristic symptoms:

• Euphoria
• Positive feelings about the ability to stay in recovery
• Disconnection from negative emotions
• Decreased perception of our need for support
• Impulsive behavior
• Minimization of potential triggers
• Unrealistic optimism

While being on the “pink cloud” might feel great, the signs near the end of that list tell us that there may be a downside to excessive optimism. Being aware of and understanding this phenomenon can help us navigate through it more effectively, paving the way for a more grounded and realistic approach to long-term recovery. Let’s explore the way this “descent” happens in more detail.

When and How Does the Pink Cloud Start and End

The pink cloud tends to start in the early weeks or months of recovery and ends as reality sets in. For some, it might last a few weeks, for others — several months. Regardless, there’s usually a “descent” to come, and it can be jarring when it happens.

The danger of the pink cloud phase lies in thinking the journey is over or that the first happy months represent the whole recovery experience. It's like mistaking the joy of summiting a hill for the triumph of conquering a mountain. Even though we’re in the pink cloud, recovery isn’t over. The descent from the pink cloud, when reality begins to seep in, can be steep and slippery. 

We need to remember this is part of the work. These fluctuations are part of the human experience and a normal part of recovery.

While it’s not everyone’s journey, some of us crash from the pink cloud and enter post acute withdrawal syndrome (PAWS). This happens because of the ongoing chemical shifts in our brain as it finds new balance in the absence of alcohol. 

PAWS is often an unpleasant phase, with a range of symptoms:

• Fatigue
• Trouble sleeping
• Memory lapses
• Mood swings
• Anxiety 
• Lower sex drive
• Depression

If you feel like you are going through PAWS, reach out for help — you’re not alone! It can be uncomfortable –– but that’s part of the work of recovery.

Maintaining Perspective on the Pink Cloud

Science suggests that the pink cloud phase is more than just a figment of our imagination — it's a science-backed experience and a real part of the recovery process. Yet it's crucial that we don't view it as the end of the journey, but rather a scenic vista along our path to recovery.

How do we keep our balance on this colorful journey, then? First, let's celebrate these moments of euphoria — they're signs of healing and resilience. Yet let's also remind ourselves that it's okay to descend from the pink cloud. Clouds are ephemeral, but our commitment to recovery is enduring. Plus, there are plenty of fun and mood-boosting things to do that don’t involve alcohol!

When you’re floating on the pink cloud, focus on small ways you can help support your own journey. Small changes like getting enough sleep, eating more vegetables and fruits, and starting a new exercise routine can go a long way to setting yourself up for continued success when you’re not flying so high.

If you sense a descent coming, don’t hesitate to reach out to friends, family, support groups, or professionals. Reframe can also be a great source of community along your path. Let's keep our feet on the ground, our eyes on the horizon, and our spirits resilient, even when the pink cloud fades. It's part of our incredible, colorful journey towards a brighter, healthier future. 

Making the Most out of Pink Clouding

All in all, the pink cloud might not be permanent, but that doesn’t mean it’s not useful! It can be a great jumpstart for the recovery process, providing us the boost of motivation we can use to build momentum.

Specifically, we can use this time to set realistic goals and connect with others in recovery who will be there for us when things get tough. We can also work on developing healthy coping strategies as we prepare for the possible challenges ahead.

In the end, the pink cloud phase is an opportunity to build a solid foundation for the months and years to come!

You may have heard the term used by other people in recovery and been baffled. You walk out of a meeting wondering, “What is pink clouding?”

“Pink cloud” refers to a certain phase of recovery from alcohol misuse. But is the so-called "pink cloud phase" a tangible phenomenon –– or just recovery folklore? Buckle in, as we look at the colorful journey of recovery –– and separate fact from myth on “pink clouding.”

What Does “Pink Clouding” Mean?

In recovery circles, “pink cloud” or “pink cloud syndrome” is both lingo and metaphor, one used to describe an early phase of recovery in which withdrawal sets in and we're enveloped in an almost surreal sense of happiness and optimism. But is this high-flying phenomenon grounded in science?

Recent research in the field of addiction neuroscience suggests it could be. As we step away from drinking, our brain starts to recover, healing and rewiring itself. These changes can trigger mood swings, including bursts of joy and euphoria –– like a child's first bite into a pink cotton candy cloud at a summer fair.

That first month or two of recovery from alcohol use disorder (AUD) marks a time of commitment and optimism because, typically, things are going well. Our commitment is fresh, and positive changes are coming quickly.

Additionally, as the brain recovers and changes, it gets more efficient at producing dopamine, one of our brain’s feel-good chemicals. Pink clouding is this period when our spirits lift, our confidence soars, and we are on cloud nine — or, well, a pink cloud.

What Is Pink Clouding Syndrome?

“Pink clouding syndrome” is the phrase sometimes used to describe this overly confident state of mind. It’s marked by a number of characteristic symptoms:

• Euphoria
• Positive feelings about the ability to stay in recovery
• Disconnection from negative emotions
• Decreased perception of our need for support
• Impulsive behavior
• Minimization of potential triggers
• Unrealistic optimism

While being on the “pink cloud” might feel great, the signs near the end of that list tell us that there may be a downside to excessive optimism. Being aware of and understanding this phenomenon can help us navigate through it more effectively, paving the way for a more grounded and realistic approach to long-term recovery. Let’s explore the way this “descent” happens in more detail.

When and How Does the Pink Cloud Start and End

The pink cloud tends to start in the early weeks or months of recovery and ends as reality sets in. For some, it might last a few weeks, for others — several months. Regardless, there’s usually a “descent” to come, and it can be jarring when it happens.

The danger of the pink cloud phase lies in thinking the journey is over or that the first happy months represent the whole recovery experience. It's like mistaking the joy of summiting a hill for the triumph of conquering a mountain. Even though we’re in the pink cloud, recovery isn’t over. The descent from the pink cloud, when reality begins to seep in, can be steep and slippery. 

We need to remember this is part of the work. These fluctuations are part of the human experience and a normal part of recovery.

While it’s not everyone’s journey, some of us crash from the pink cloud and enter post acute withdrawal syndrome (PAWS). This happens because of the ongoing chemical shifts in our brain as it finds new balance in the absence of alcohol. 

PAWS is often an unpleasant phase, with a range of symptoms:

• Fatigue
• Trouble sleeping
• Memory lapses
• Mood swings
• Anxiety 
• Lower sex drive
• Depression

If you feel like you are going through PAWS, reach out for help — you’re not alone! It can be uncomfortable –– but that’s part of the work of recovery.

Maintaining Perspective on the Pink Cloud

Science suggests that the pink cloud phase is more than just a figment of our imagination — it's a science-backed experience and a real part of the recovery process. Yet it's crucial that we don't view it as the end of the journey, but rather a scenic vista along our path to recovery.

How do we keep our balance on this colorful journey, then? First, let's celebrate these moments of euphoria — they're signs of healing and resilience. Yet let's also remind ourselves that it's okay to descend from the pink cloud. Clouds are ephemeral, but our commitment to recovery is enduring. Plus, there are plenty of fun and mood-boosting things to do that don’t involve alcohol!

When you’re floating on the pink cloud, focus on small ways you can help support your own journey. Small changes like getting enough sleep, eating more vegetables and fruits, and starting a new exercise routine can go a long way to setting yourself up for continued success when you’re not flying so high.

If you sense a descent coming, don’t hesitate to reach out to friends, family, support groups, or professionals. Reframe can also be a great source of community along your path. Let's keep our feet on the ground, our eyes on the horizon, and our spirits resilient, even when the pink cloud fades. It's part of our incredible, colorful journey towards a brighter, healthier future. 

Making the Most out of Pink Clouding

All in all, the pink cloud might not be permanent, but that doesn’t mean it’s not useful! It can be a great jumpstart for the recovery process, providing us the boost of motivation we can use to build momentum.

Specifically, we can use this time to set realistic goals and connect with others in recovery who will be there for us when things get tough. We can also work on developing healthy coping strategies as we prepare for the possible challenges ahead.

In the end, the pink cloud phase is an opportunity to build a solid foundation for the months and years to come!

Kickstart Healthier Habits With Reframe!

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

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

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

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol. And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

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

Most people don’t typically enjoy their first alcoholic drink unless it's loaded with sugar. After all, alcohol tastes quite bitter on its own. Why then do so many of us keep drinking it? 

While the initial sips of alcohol do seem to make us feel wonderful, that fleeting sensation of bliss is illusory. Let's investigate the complex brain chemistry that underlies what’s ultimately only a false sense of pleasure — albeit a potent and perhaps harmful one — and explore the question many of us have asked: why does alcohol make you feel good? And how does alcohol affect mood?

How Does Alcohol Affect Mood?

Typically, when we use the word "alcohol," we are referring to the tiny molecule ethanol, which travels through the stomach and small intestine walls and enters the bloodstream. 

A crafty molecule, ethanol can pass the blood-brain barrier with amazing ease. Once inside, it establishes cozy connections with several of the brain's most important neurotransmitter networks, including those that control mood, attention, behavior, and a variety of other cognitive processes. It's like a guest sneaking into a party and tweaking the music, lighting, and conversation to suit their liking.

Alcohol’s Mood Magic: The GABA and Dopamine Effect

Let's start with the GABA system, which is the brain's primary relaxant neurotransmitter. GABA molecules inhibit neuronal activity by binding to the appropriate receptors, resulting in sensations of relaxation and calm. Alcohol (ethanol) increases the magnitude of this system's stimulation, magnifying the effects of GABA and bringing about the calm, carefree state we frequently experience after a few drinks.

If Alcohol Is a Depressant Why Do I Feel Happy?

What about the exhilaration and "joie de vivre" that drinking alcohol can cause? Meet dopamine, a neurotransmitter that controls the brain's reward system. Your brain releases dopamine in specific regions when you do something enjoyable, like eating a good meal, listening to your favorite music, or yes, even drinking. Dopamine encourages you to repeat the behavior by rewarding you with emotions of pleasure. Dopamine levels rise when alcohol is consumed, which adds to the enjoyable buzz.

Wait, There's More: The Endorphin Angle

Additionally, ethanol stimulates the opioid system, which causes the release of endorphins, our body's natural painkillers. Endorphins are the same chemical substances that give runners their "high" and help us manage stress. So you can partially thank them for making you laugh a little louder, dance a little looser, and feel less self-conscious at that party. 

The Downside: Building Tolerance and Dependence

Sounds great so far, right? Well, there’s a catch. Numerous issues arise when these neurotransmitter systems are repeatedly overstimulated with alcohol. The brain adjusts for the increases in GABA and dopamine by reducing its own production in an effort to maintain equilibrium. As a result, tolerance will set in and ever more alcohol will be needed to get the same high.

In order to counteract the production of dopamine, the brain releases dynorphin, an opioid receptor-binding peptide that acts as a pharmacological depressant. Dynoorphin can produce feelings of dysphoria and anxiety when generated in excess, which is exactly what happens when the brain is attempting to restore equilibrium. 

Eventually, the brain may have trouble maintaining such happy feelings if it isn't being stimulated by alcohol. At this stage, drinking is no longer just about seeking pleasure; it's also about avoiding the discomfort of withdrawal and the influx of dynorphin that comes with it. And that's not a happy place to be.

A Vicious Cycle

When asking, “How does alcohol affect mood” and “Why does alcohol make you feel good,” we have to look at what happens in the long term. Regular heavy drinking can further disrupt the chemical balance in your brain, altering your mood, behavior, and emotions. Even serotonin, a neurotransmitter that regulates mood, can be affected by it. And a drop in serotonin corresponds to an increase in depressive and anxious thoughts. Talk about ruining the fun, huh?

In addition, excessive alcohol use results in elevated levels of cortisol, a stress hormone. This additional effect could be the reason why we frequently feel less happy and more anxious after a drinking session than we did before it. 

In the Fly Trap

Allen Carr’s Easy Way to Control Alcohol likens this cycle to the Venus Flytrap, a plant that feeds on other living things. The Venus Flytrap's sweet nectar draws a fly, which then falls on its open jaws. The fly sips the nectar, blissfully unaware of the impending threat. The trap snaps shut as soon as the fly tries to fly away, and the plant begins to consume the fly.

In this analogy, the individual using alcohol is the fly, while the substance itself is the Venus Flytrap. The immediate pleasure or relief people frequently experience when they start drinking, whether it be the loosening up at social events, the first relaxation, or the brief escape from tension or anxiety, is the delicious nectar that attracts the drinker.

However, just as the fly becomes stuck, so does the drinker. It feels like the plant’s jaws are slowly closing the more alcohol one consumes. As alcohol consumption continues, its negative effects start to become more pronounced. This could be interpreted to symbolize everything from hangovers and medical problems to marital problems and mental health issues, all like the fly being slowly digested. But the fly doesn't realize it's in a trap until it's too late, much like how many drinkers don't realize how harmful alcohol is until they've already fallen into a cycle of addiction. 

Carr's analogy serves as a clear reminder of how alcohol's initial seduction can result in negative habits. His approach focuses on altering perceptions and dispelling alcohol-related delusions. People can find their way to stop drinking by comprehending the trap, recognizing the delusion of the benefits, and seeing the harm it produces. Fly away from the trap before it closes, in other words.

The Silver Lining

Don't worry if this all seems a little dismal. Scaling back or quitting drinking can gradually undo many of these effects, even if you've been drinking heavily. Our brains have amazing adaptability and can reset neurotransmitter production. Exercise, social engagement, and other healthy behaviors can naturally activate the dopamine system, restoring the brain's capacity to feel good without the need for alcohol.

How Does Alcohol Affect Mood? It’s All About Balance

Take it one step at a time. Speak with encouraging loved ones, colleagues, or friends. Investigate wholesome practices like routine exercise, mindfulness, or a brand-new hobby.  Reward your brain with new, healthier experiences, and it will respond in kind. Who knows, maybe the next thing that makes you feel great will be your newfound sobriety.

Most people don’t typically enjoy their first alcoholic drink unless it's loaded with sugar. After all, alcohol tastes quite bitter on its own. Why then do so many of us keep drinking it? 

While the initial sips of alcohol do seem to make us feel wonderful, that fleeting sensation of bliss is illusory. Let's investigate the complex brain chemistry that underlies what’s ultimately only a false sense of pleasure — albeit a potent and perhaps harmful one — and explore the question many of us have asked: why does alcohol make you feel good? And how does alcohol affect mood?

How Does Alcohol Affect Mood?

Typically, when we use the word "alcohol," we are referring to the tiny molecule ethanol, which travels through the stomach and small intestine walls and enters the bloodstream. 

A crafty molecule, ethanol can pass the blood-brain barrier with amazing ease. Once inside, it establishes cozy connections with several of the brain's most important neurotransmitter networks, including those that control mood, attention, behavior, and a variety of other cognitive processes. It's like a guest sneaking into a party and tweaking the music, lighting, and conversation to suit their liking.

Alcohol’s Mood Magic: The GABA and Dopamine Effect

Let's start with the GABA system, which is the brain's primary relaxant neurotransmitter. GABA molecules inhibit neuronal activity by binding to the appropriate receptors, resulting in sensations of relaxation and calm. Alcohol (ethanol) increases the magnitude of this system's stimulation, magnifying the effects of GABA and bringing about the calm, carefree state we frequently experience after a few drinks.

If Alcohol Is a Depressant Why Do I Feel Happy?

What about the exhilaration and "joie de vivre" that drinking alcohol can cause? Meet dopamine, a neurotransmitter that controls the brain's reward system. Your brain releases dopamine in specific regions when you do something enjoyable, like eating a good meal, listening to your favorite music, or yes, even drinking. Dopamine encourages you to repeat the behavior by rewarding you with emotions of pleasure. Dopamine levels rise when alcohol is consumed, which adds to the enjoyable buzz.

Wait, There's More: The Endorphin Angle

Additionally, ethanol stimulates the opioid system, which causes the release of endorphins, our body's natural painkillers. Endorphins are the same chemical substances that give runners their "high" and help us manage stress. So you can partially thank them for making you laugh a little louder, dance a little looser, and feel less self-conscious at that party. 

The Downside: Building Tolerance and Dependence

Sounds great so far, right? Well, there’s a catch. Numerous issues arise when these neurotransmitter systems are repeatedly overstimulated with alcohol. The brain adjusts for the increases in GABA and dopamine by reducing its own production in an effort to maintain equilibrium. As a result, tolerance will set in and ever more alcohol will be needed to get the same high.

In order to counteract the production of dopamine, the brain releases dynorphin, an opioid receptor-binding peptide that acts as a pharmacological depressant. Dynoorphin can produce feelings of dysphoria and anxiety when generated in excess, which is exactly what happens when the brain is attempting to restore equilibrium. 

Eventually, the brain may have trouble maintaining such happy feelings if it isn't being stimulated by alcohol. At this stage, drinking is no longer just about seeking pleasure; it's also about avoiding the discomfort of withdrawal and the influx of dynorphin that comes with it. And that's not a happy place to be.

A Vicious Cycle

When asking, “How does alcohol affect mood” and “Why does alcohol make you feel good,” we have to look at what happens in the long term. Regular heavy drinking can further disrupt the chemical balance in your brain, altering your mood, behavior, and emotions. Even serotonin, a neurotransmitter that regulates mood, can be affected by it. And a drop in serotonin corresponds to an increase in depressive and anxious thoughts. Talk about ruining the fun, huh?

In addition, excessive alcohol use results in elevated levels of cortisol, a stress hormone. This additional effect could be the reason why we frequently feel less happy and more anxious after a drinking session than we did before it. 

In the Fly Trap

Allen Carr’s Easy Way to Control Alcohol likens this cycle to the Venus Flytrap, a plant that feeds on other living things. The Venus Flytrap's sweet nectar draws a fly, which then falls on its open jaws. The fly sips the nectar, blissfully unaware of the impending threat. The trap snaps shut as soon as the fly tries to fly away, and the plant begins to consume the fly.

In this analogy, the individual using alcohol is the fly, while the substance itself is the Venus Flytrap. The immediate pleasure or relief people frequently experience when they start drinking, whether it be the loosening up at social events, the first relaxation, or the brief escape from tension or anxiety, is the delicious nectar that attracts the drinker.

However, just as the fly becomes stuck, so does the drinker. It feels like the plant’s jaws are slowly closing the more alcohol one consumes. As alcohol consumption continues, its negative effects start to become more pronounced. This could be interpreted to symbolize everything from hangovers and medical problems to marital problems and mental health issues, all like the fly being slowly digested. But the fly doesn't realize it's in a trap until it's too late, much like how many drinkers don't realize how harmful alcohol is until they've already fallen into a cycle of addiction. 

Carr's analogy serves as a clear reminder of how alcohol's initial seduction can result in negative habits. His approach focuses on altering perceptions and dispelling alcohol-related delusions. People can find their way to stop drinking by comprehending the trap, recognizing the delusion of the benefits, and seeing the harm it produces. Fly away from the trap before it closes, in other words.

The Silver Lining

Don't worry if this all seems a little dismal. Scaling back or quitting drinking can gradually undo many of these effects, even if you've been drinking heavily. Our brains have amazing adaptability and can reset neurotransmitter production. Exercise, social engagement, and other healthy behaviors can naturally activate the dopamine system, restoring the brain's capacity to feel good without the need for alcohol.

How Does Alcohol Affect Mood? It’s All About Balance

Take it one step at a time. Speak with encouraging loved ones, colleagues, or friends. Investigate wholesome practices like routine exercise, mindfulness, or a brand-new hobby.  Reward your brain with new, healthier experiences, and it will respond in kind. Who knows, maybe the next thing that makes you feel great will be your newfound sobriety.