You don’t need to start over after a setback. Let’s reframe our understanding of the term “relapse” and explore find out what we can learn from our setbacks that can progress us forward in our efforts to limit our alcohol consumption.
Those trying to control their drinking may see relapse as a looming threat. But we needn’t view our setbacks or slip-ups as a return to square one. Relapses could turn out to be successes rather than failures in our quest to control our drinking. How so? Let’s discuss it in this blog post!
A relapse is the return to a former behavior — in our case, drinking — after a period of recovery, or after a period of improvement or abstinence. Is it a failure, though? Hardly.
The human brain values consistency, predictability, and comfort. So once you get used to having a pint or two, your brain starts to anticipate it and forges neuronal highways specifically devoted to your drinking habits, kind of like well-traveled footpaths.
The release of a neurotransmitter dopamine in the brain's reward system is what causes us to feel good, relaxed, or even euphoric when we drink alcohol. Over time, the brain begins to associate drinking with these pleasant feelings, leading to cravings.
Because the habit develops in the more primitive "lower" brain, also referred to as the lizard brain, which is in charge of automatic urges that serve as the foundation for repetitive behaviors, a paradox can emerge when there is a disconnect with the higher-level prefrontal cortex responsible for making conscious decisions. Try as we might to stop, the cravings that sustain a habit are naturally created and undermine our efforts.
Have you ever smelled freshly baked cookies and wanted one right away? That's your brain associating that heavenly aroma with the taste of cookies, triggering the craving. The same phenomenon can happen when you drink; specific situations, places, people, or emotions can trigger your brain's memory of drinking and make you crave alcohol. A difficult day at work, social events, or even the sight of a wine bottle could be among these triggers.
Your brain must adjust to this new reality when you decide to stop or reduce your drinking, much like tuning a radio to a new frequency. This can be a difficult process, especially when those ingrained neurological pathways keep luring us back to our old drinking habits. It's a struggle that can ultimately result in a relapse.
Our brains can be altered and are malleable, a quality known as neuroplasticity. Every time you resist the impulse to drink, you're forging a new neuronal pathway in your brain that signals, "I don't need alcohol to have fun." And over time, this new pathway can end up being your brain's default path. Amazing, isn't it?
Relapsing doesn't mean that you've failed or have to start over from scratch. On the contrary, it's a chance for learning and improvement.
Identify any triggers that may have led you to relapse so you can avoid them in the future. Consider the relapse as a teaching opportunity that will improve your ability to recognize triggers in the future. It's like the saying goes, "Fall seven times, stand up eight."
For assistance navigating this path, speak with experts like therapists, counselors, or support groups. When times are hard, they can provide coping mechanisms, ways to deal with triggers, and a sympathetic ear. Relapses do not indicate failure; they are merely a stage of the recovery process. Relapses are rehearsals for success, so keep that in mind! Keep growing, learning, and progressing, one step at a time.
Are you ready to re-examine your relationship with alcohol in a fun, effective, and intuitive way? Then Reframe is exactly what you need! Through daily tasks, monthly challenges, and a live chat Forum where you can interact with people from all around the world, we firmly believe in assisting individuals just like you in realizing your full potential. If you have any questions along the process, our team is always available and ready to help. We can also put you in touch with trained counselors if you feel you need more assistance.
Reframe is FREE to join for the first 7 days, so act now with no risk. With a mind-blowing 2.1 million downloads to date and climbing, we're constantly reimagining what it means to be sober or sober-curious. We can't wait to meet you!
Those trying to control their drinking may see relapse as a looming threat. But we needn’t view our setbacks or slip-ups as a return to square one. Relapses could turn out to be successes rather than failures in our quest to control our drinking. How so? Let’s discuss it in this blog post!
A relapse is the return to a former behavior — in our case, drinking — after a period of recovery, or after a period of improvement or abstinence. Is it a failure, though? Hardly.
The human brain values consistency, predictability, and comfort. So once you get used to having a pint or two, your brain starts to anticipate it and forges neuronal highways specifically devoted to your drinking habits, kind of like well-traveled footpaths.
The release of a neurotransmitter dopamine in the brain's reward system is what causes us to feel good, relaxed, or even euphoric when we drink alcohol. Over time, the brain begins to associate drinking with these pleasant feelings, leading to cravings.
Because the habit develops in the more primitive "lower" brain, also referred to as the lizard brain, which is in charge of automatic urges that serve as the foundation for repetitive behaviors, a paradox can emerge when there is a disconnect with the higher-level prefrontal cortex responsible for making conscious decisions. Try as we might to stop, the cravings that sustain a habit are naturally created and undermine our efforts.
Have you ever smelled freshly baked cookies and wanted one right away? That's your brain associating that heavenly aroma with the taste of cookies, triggering the craving. The same phenomenon can happen when you drink; specific situations, places, people, or emotions can trigger your brain's memory of drinking and make you crave alcohol. A difficult day at work, social events, or even the sight of a wine bottle could be among these triggers.
Your brain must adjust to this new reality when you decide to stop or reduce your drinking, much like tuning a radio to a new frequency. This can be a difficult process, especially when those ingrained neurological pathways keep luring us back to our old drinking habits. It's a struggle that can ultimately result in a relapse.
Our brains can be altered and are malleable, a quality known as neuroplasticity. Every time you resist the impulse to drink, you're forging a new neuronal pathway in your brain that signals, "I don't need alcohol to have fun." And over time, this new pathway can end up being your brain's default path. Amazing, isn't it?
Relapsing doesn't mean that you've failed or have to start over from scratch. On the contrary, it's a chance for learning and improvement.
Identify any triggers that may have led you to relapse so you can avoid them in the future. Consider the relapse as a teaching opportunity that will improve your ability to recognize triggers in the future. It's like the saying goes, "Fall seven times, stand up eight."
For assistance navigating this path, speak with experts like therapists, counselors, or support groups. When times are hard, they can provide coping mechanisms, ways to deal with triggers, and a sympathetic ear. Relapses do not indicate failure; they are merely a stage of the recovery process. Relapses are rehearsals for success, so keep that in mind! Keep growing, learning, and progressing, one step at a time.
Are you ready to re-examine your relationship with alcohol in a fun, effective, and intuitive way? Then Reframe is exactly what you need! Through daily tasks, monthly challenges, and a live chat Forum where you can interact with people from all around the world, we firmly believe in assisting individuals just like you in realizing your full potential. If you have any questions along the process, our team is always available and ready to help. We can also put you in touch with trained counselors if you feel you need more assistance.
Reframe is FREE to join for the first 7 days, so act now with no risk. With a mind-blowing 2.1 million downloads to date and climbing, we're constantly reimagining what it means to be sober or sober-curious. We can't wait to meet you!
What does “white knuckling” mean? And what can we do about it? We’ll share tips in this blog!
If you’re ready to change your relationship with alcohol in a more intuitive and productive way, the Reframe app is here to help you get started. By using the tools and skills in the app, you can shift your mindset in a way that doesn’t require white knuckling and leads to long-lasting change.
What can you expect when you join? Our # 1-rated app will give you access to daily readings that will teach you all about the science behind alcohol and how it affects your mind and body. You will also get a set of daily tasks to complete, including a journal prompt and other activities like guided meditations and motivational quotes to help you throughout the day. You will also be able to join a worldwide community of caring, compassionate people like you ready to share their stories and advice through our 24/7 Forum chat. And if you would like extra help, we can connect you with licensed coaches for one-on-one counseling sessions and daily check-in calls via Zoom.
The Reframe in-app Toolkit is a treasure trove of resources designed to help you in the everyday situations you might face and will provide you with ways to deal with cravings without having to white knuckle your way to change. The Reframe app is free for 7 days — so go ahead and give it a try! We are confident that we can help you make a difference in your life and would love to help you on your journey.
Do you remember a time when you were holding onto something so tightly that your knuckles turned white? That's exactly where the term "white knuckling" comes from. But in psychological circles, it refers to the fight to resist temptation or change something about yourself — often a persistent habit.
While not everyone has heard the term white-knuckling before, anyone who has ever had to do it knows they wouldn't wish it on their worst enemy. Quite frankly, white knuckling is miserable. But, thankfully, it’s also unnecessary — there are more effective ways to change our habits. What is white knuckling in the context of the alcohol journey? And what does being “white knuckle sober” mean? Let’s dig deeper!
The most striking aspect of the term “white knuckling” is that it conjures up the image of someone who is fighting. Only in this case, the fight is with an invisible opponent — our own mind.
White knuckling is commonly associated with substance misuse recovery. If someone is white knuckling, they're working to resist their addictive impulses without seeking external assistance and, most importantly, against their own urges to do the opposite. It's essentially the "grin and bear it" approach, and while it can sometimes work, the science suggests it's not the most effective or sustainable way to go.
You might have come across the term “white knuckling through exposure".” But what is it exactly? In short, the idea is to “white knuckle” our way through a challenge by repeatedly forcing ourselves to face the situation head-on.
As the name suggests, exposure (in the realm of psychology) is all about exposing ourselves to something scary, uncomfortable, or unpleasant in an effort to “grin and bear it” to the point that the intensely negative feelings around the situations dissipate. When conducted by a professional, exposure therapy gradually exposes us to the source of our fear in a controlled and safe environment, helping us to reduce our anxiety response over time. However, when we do it ourselves — in this case, by forcing ourselves to white-knuckle through our cravings to drink by intentionally putting ourselves in a situation where we know we’ll be tempted — the results are harder to predict. All in all, it’s best to tread carefully.
What is white knuckling all about? To understand it, we have to look at the brain. Research shows that alcohol misuse involves a complex interplay of neurotransmitters in our brain — especially dopamine, which plays a central role in reward and pleasure. When alcohol triggers dopamine release, the brain registers it as a pleasurable experience and reinforces the desire to repeat it.
The problem is, this quickly becomes a vicious cycle. As the habit takes hold, the brain's reward center recalibrates, requiring more of the substance or behavior to achieve the same dopamine "high.” With repeated use, the brain becomes dependent on the addictive substance or behavior to produce dopamine, leading to withdrawal symptoms when it's absent.
The problem is, willpower — the main “weapon” of the white-knuckling approach — doesn’t work all that well when fighting a habit driven by chemically induced urges. As addiction specialist Allen Carr liked to explain, it’s kind of like trying to open a door by pushing on the hinges — it’s not that the door won’t eventually break, but it might take a gigantic amount of unnecessary effort.
It's also crucial to understand the role of stress in this scenario. When we’re white knuckling, we’re constantly battling our urges, which can lead to a chronic stress response. Over time, this can harm our mental and physical health: chronic stress is linked to a multitude of health issues, from heart disease to depression. As a result, any changes that we do make through white knuckling alone come at a huge emotional cost.
There is a famous cartoon that happens to be a great illustration of white knuckling in action. It features a man pushing on the handle of a door with all of his might, all the while ignoring the “pull to open” sign that’s hanging on it. Just as with Allen Carr’s hinges, this method of opening a door could eventually yield results — albeit at a great cost to the man, as well as to the door.
So how do we open the door to a habit-free mind? Just like the man in the cartoon, we have to stop pushing and start looking within at the meaning behind our urges without judging them or seeing them as something we have to eliminate.
One concept that contrasts white knuckling is mindfulness, a state of active, open attention to the present. Instead of suppressing or battling cravings, mindfulness involves observing them without judgment. This non-judgmental awareness can actually lessen the power of cravings and make them easier to manage.
The magic of observing the urges without trying to fight them is that with time, this will cause them to lose the power they appeared to have. As Amy Johnson explains in The Little Book of Big Change, seeing urges as the product of the “lizard brain” spitting out its pre-programmed messages automatically makes them less compelling. In other words, once we see that our urges don’t represent a genuine need or desire and are simply the lower brain’s attempt to maintain a habitual behavior, they no longer seem worthy of being taken seriously.
This doesn't mean that all attempts to engage our thoughts in order to create change are futile — far from it. It's more about the strategy we adopt to deal with these challenges. For instance, research indicates that cognitive-behavioral therapy — CBT — can help us recognize their triggers and develop healthy coping mechanisms.
Moreover, observing your urges puts you back in the driver’s seat when it comes to deciding what you want to do about them. Whether or not this means you end up having that drink, the key is to make sure you are acting with intention instead of reacting on autopilot and following a habitual pattern. There’s really no “right” or “wrong” choice here – all we’re trying to do is make sure that the action you end up taking is what your conscious mind knows to be the right one for you at this time.
Social support also plays a pivotal role in changing or reexamining our habits. Having a support system can provide emotional assistance, a sense of belonging, and positive reinforcement for your efforts. Sharing experiences and struggles with others in similar situations can provide relief and motivation. Hearing how others were able to change by looking at their habits from a new perspective rather than by willpower and white knuckling alone can provide a much-needed sense of hope.
The bottom line? White knuckle sobriety, or trying to power through alcohol misuse or behavioral change alone, can be a daunting task. It can lead to chronic stress and may not provide the sustainable changes we desire. In the end, it can actually make our habits stronger: in the words of Michael Bassey Johnsin, “The attention you give to your bad habits is the fountain from which they draw their strength.”
Instead, experimenting with consciously making different choices, engaging social support, and engaging in practices such as mindfulness can lead to better, more sustainable outcomes. Remember that change is possible – whatever that means for you. Whether you are trying to set alcohol aside altogether or simply want to become a more mindful drinker, observing the thoughts that go through your mind before you drink will put you back in control and make fighting your own urges by white knuckling unnecessary. It may not be easy at first, and it may take time, but it is absolutely achievable. Ultimately, whatever course you take will leave you feeling fulfilled and at “at home” in your own mind if you approach it with a sense of curiosity instead of resistance.
Do you remember a time when you were holding onto something so tightly that your knuckles turned white? That's exactly where the term "white knuckling" comes from. But in psychological circles, it refers to the fight to resist temptation or change something about yourself — often a persistent habit.
While not everyone has heard the term white-knuckling before, anyone who has ever had to do it knows they wouldn't wish it on their worst enemy. Quite frankly, white knuckling is miserable. But, thankfully, it’s also unnecessary — there are more effective ways to change our habits. What is white knuckling in the context of the alcohol journey? And what does being “white knuckle sober” mean? Let’s dig deeper!
The most striking aspect of the term “white knuckling” is that it conjures up the image of someone who is fighting. Only in this case, the fight is with an invisible opponent — our own mind.
White knuckling is commonly associated with substance misuse recovery. If someone is white knuckling, they're working to resist their addictive impulses without seeking external assistance and, most importantly, against their own urges to do the opposite. It's essentially the "grin and bear it" approach, and while it can sometimes work, the science suggests it's not the most effective or sustainable way to go.
You might have come across the term “white knuckling through exposure".” But what is it exactly? In short, the idea is to “white knuckle” our way through a challenge by repeatedly forcing ourselves to face the situation head-on.
As the name suggests, exposure (in the realm of psychology) is all about exposing ourselves to something scary, uncomfortable, or unpleasant in an effort to “grin and bear it” to the point that the intensely negative feelings around the situations dissipate. When conducted by a professional, exposure therapy gradually exposes us to the source of our fear in a controlled and safe environment, helping us to reduce our anxiety response over time. However, when we do it ourselves — in this case, by forcing ourselves to white-knuckle through our cravings to drink by intentionally putting ourselves in a situation where we know we’ll be tempted — the results are harder to predict. All in all, it’s best to tread carefully.
What is white knuckling all about? To understand it, we have to look at the brain. Research shows that alcohol misuse involves a complex interplay of neurotransmitters in our brain — especially dopamine, which plays a central role in reward and pleasure. When alcohol triggers dopamine release, the brain registers it as a pleasurable experience and reinforces the desire to repeat it.
The problem is, this quickly becomes a vicious cycle. As the habit takes hold, the brain's reward center recalibrates, requiring more of the substance or behavior to achieve the same dopamine "high.” With repeated use, the brain becomes dependent on the addictive substance or behavior to produce dopamine, leading to withdrawal symptoms when it's absent.
The problem is, willpower — the main “weapon” of the white-knuckling approach — doesn’t work all that well when fighting a habit driven by chemically induced urges. As addiction specialist Allen Carr liked to explain, it’s kind of like trying to open a door by pushing on the hinges — it’s not that the door won’t eventually break, but it might take a gigantic amount of unnecessary effort.
It's also crucial to understand the role of stress in this scenario. When we’re white knuckling, we’re constantly battling our urges, which can lead to a chronic stress response. Over time, this can harm our mental and physical health: chronic stress is linked to a multitude of health issues, from heart disease to depression. As a result, any changes that we do make through white knuckling alone come at a huge emotional cost.
There is a famous cartoon that happens to be a great illustration of white knuckling in action. It features a man pushing on the handle of a door with all of his might, all the while ignoring the “pull to open” sign that’s hanging on it. Just as with Allen Carr’s hinges, this method of opening a door could eventually yield results — albeit at a great cost to the man, as well as to the door.
So how do we open the door to a habit-free mind? Just like the man in the cartoon, we have to stop pushing and start looking within at the meaning behind our urges without judging them or seeing them as something we have to eliminate.
One concept that contrasts white knuckling is mindfulness, a state of active, open attention to the present. Instead of suppressing or battling cravings, mindfulness involves observing them without judgment. This non-judgmental awareness can actually lessen the power of cravings and make them easier to manage.
The magic of observing the urges without trying to fight them is that with time, this will cause them to lose the power they appeared to have. As Amy Johnson explains in The Little Book of Big Change, seeing urges as the product of the “lizard brain” spitting out its pre-programmed messages automatically makes them less compelling. In other words, once we see that our urges don’t represent a genuine need or desire and are simply the lower brain’s attempt to maintain a habitual behavior, they no longer seem worthy of being taken seriously.
This doesn't mean that all attempts to engage our thoughts in order to create change are futile — far from it. It's more about the strategy we adopt to deal with these challenges. For instance, research indicates that cognitive-behavioral therapy — CBT — can help us recognize their triggers and develop healthy coping mechanisms.
Moreover, observing your urges puts you back in the driver’s seat when it comes to deciding what you want to do about them. Whether or not this means you end up having that drink, the key is to make sure you are acting with intention instead of reacting on autopilot and following a habitual pattern. There’s really no “right” or “wrong” choice here – all we’re trying to do is make sure that the action you end up taking is what your conscious mind knows to be the right one for you at this time.
Social support also plays a pivotal role in changing or reexamining our habits. Having a support system can provide emotional assistance, a sense of belonging, and positive reinforcement for your efforts. Sharing experiences and struggles with others in similar situations can provide relief and motivation. Hearing how others were able to change by looking at their habits from a new perspective rather than by willpower and white knuckling alone can provide a much-needed sense of hope.
The bottom line? White knuckle sobriety, or trying to power through alcohol misuse or behavioral change alone, can be a daunting task. It can lead to chronic stress and may not provide the sustainable changes we desire. In the end, it can actually make our habits stronger: in the words of Michael Bassey Johnsin, “The attention you give to your bad habits is the fountain from which they draw their strength.”
Instead, experimenting with consciously making different choices, engaging social support, and engaging in practices such as mindfulness can lead to better, more sustainable outcomes. Remember that change is possible – whatever that means for you. Whether you are trying to set alcohol aside altogether or simply want to become a more mindful drinker, observing the thoughts that go through your mind before you drink will put you back in control and make fighting your own urges by white knuckling unnecessary. It may not be easy at first, and it may take time, but it is absolutely achievable. Ultimately, whatever course you take will leave you feeling fulfilled and at “at home” in your own mind if you approach it with a sense of curiosity instead of resistance.
FOMO can feel pretty terrible, but it does pass. When giving up alcohol or cutting back on drinking, it can feel as if you are not being included in the fun. Your brain is functioning differently and that can take a moment to get used to.
FOMO can feel pretty terrible, but it does pass. When giving up alcohol or cutting back on drinking, it can feel as if you are not being included in the fun. Your brain is functioning differently and that can take a moment to get used to.
Understanding how alcohol artificially boosts serotonin and dopamine in the brain is key when considering how hard it is to quit drinking. When we consume alcohol, there is an increase in our levels of serotonin and dopamine, two essential neurotransmitters that regulate how we feel emotionally and physically.
The influx can give us a feeling of pleasure and euphoria as our feelings of stress are reduced. This creates a false sense of security which can be difficult to fight due to how addictive alcohol is. Quitting drinking will affect our serotonin and dopamine levels, causing feelings of sadness, anxiety and lack of motivation.
Drinking is such a difficult habit to quit because it gives us the false highs that make us want to keep going back for more.
Alcohol artificially boosts serotonin and dopamine levels in the brain. Doing so on a long-term, heavy basis has serious negative effects. Drinking alcohol leads to more dopamine release than natural rewards can produce, creating an imbalance and distorting our perceptions of fun.
As dopamine levels fall back down due to cutting back or going alcohol-free, they can become quite low. This leads to an apathetic mental state and an inability to experience pleasure from natural rewards. With this in mind, it’s no wonder how hard quitting drinking can be, as people are fighting a strong pull from artificial rewards.
Quitting drinking can be difficult, but it is the first step to giving your brain a chance to recover. The longer you abstain from alcohol, the better the feelings of natural motivation and inspiration will become. Feeling dull and uninteresting will last forever. Taking a break from alcohol creates an opportunity for change as you give your brain an extended period of recovery time.
Knowing how hard quitting drinking can be should leave you with newfound appreciation of how crucial it is to allow yourself the time needed for your brain to rebirth with restored balance after years of how alcohol affects us.
Quitting drinking can be a difficult endeavor, especially if you haven't considered how much of your time was spent on it in the past. If you take the time to calculate how much energy and effort went into drinking and recovery from its effects on a daily basis, you will likely be shocked at how much of your life was consumed by this habit.
Removing alcohol from your life provides an opportunity for all that time to be put towards other activities or pursuits that can help further improve your quality of life and give meaning to how you spend your time.
Quitting drinking can often be a difficult task - figuratively and literally. Having to give up something that has long been a part of your social life takes a tremendous amount of commitment, courage and resilience. Similarly, understanding the need to fill your newfound freedom from alcohol with joy may seem equally daunting if you're not sure how to go about it.
There are various techniques one can use to start injecting moments of pleasure back into their lives without relying on alcohol. This is essential for anyone striving for sobriety as these experiences not only reduce the risk of relapse but also allow you to get in touch with the bountiful joys of life while sober.
Quitting drinking can be an incredibly difficult process to go through. It requires a major lifestyle change and with that, there is an initial learning curve. Don’t allow yourself to get down on yourself for the fact that you can’t get wasted at the bar with your friends anymore. Avoiding such feelings of debt can help keep you on track. Taking an extended break from drinking gives your brain time to adjust from being deprived of dopamine. Think of it like how you would treat an injury.
You may also notice how lonely alcohol-free living can feel. When your friends are out partying and having fun, it's understandable for your internal dialogue to become more negative as feelings of isolation creep in. By being honest with your struggles, you can seek out the support needed to get through each day.
Quitting drinking can be hard and it's important to remember that simply giving up alcohol won't magically improve our lives. The absence of hangovers and bad behavior from being drunk, but the underlying issues that led a person to drink in the first place remain.
You may feel stuck without the artificial dopamine boost you’ve become reliant on. It is possible to open up your world and make progress with these issues by introducing healthier coping strategies such as talking to friends, taking part in hobbies or seeking help if needed.
Finding something to do and care about can help provide meaning in our lives. An excellent way to provide a distraction from how hard quitting drinking can be is to engage in hobbies that can occupy your time and energy. Projects with manageable learning curves, such as knitting for instance, can give you a much-needed outlet for your focus and motivation.
Learning something new can require full attention and focus. Practice your hobby every day until it becomes an activity you get lost in, bringing calming effects that helps combat feeling bored.
Taking on a new hobby can add some much-needed fun and structure to your life. Most hobbies, like knitting, sticker making or woodworking, are actually very enjoyable to learn and can help reduce stress, while providing an opportunity to hang out with new people who share a similar creative interest.
There's nothing quite like the feeling of accomplishment you get from mastering something you set out to do - whether it's knitting yourself a scarf or mastering how hard is it to quit drinking. When you're focusing on creating something, you have less time for unproductive activities like scrolling aimlessly through your phone. All in all, taking up a new hobby can be just as healthy for you as going for a run - not only does it relax and entertain you, it also has potential to connect you with others and give your mental health a well-deserved boost.
Quitting drinking can be incredibly hard, but it's essential for living a healthier, more fulfilling life. With your newfound time and space, it may be worth considering taking up a hobby to keep you occupied. Choosing a new hobby is not always easy, so you may have to do some soul searching in order to find what works best for you. Have you ever wanted to take an art class or learn how to play an instrument? Finding something creative and stimulating could help to elevate your mood and overall well-being.
Picking up a physical hobby such as running or sailing can provide healthy activity while also allowing you to connect with likeminded individuals and expand your social circle. Ultimately, think back to how you enjoyed spending your time before drinking consumed the majority of your free hours.
Quitting drinking or cutting back can be incredibly difficult; much more than people often realize. When you're free from alcohol, exploring your local area takes on a whole new level of appreciation. As soon as the sun starts to rise, you'll begin to notice how much life emerges in your city or town: everyone starting their day and getting about their business. It’s like waking up for the first time—it's enchanting how each place has its own distinct pulse, how ordinary people can create such an enthralling landscape with simple daily acts. With sober eyes, take some time to explore and discover the vibrancy that exists outside of late night bars and boozy brunches.
Fresh air and quality time in nature provide unbeatably therapeutic experiences, not just for kids but also adults. It has been proven that spending time outdoors reduces stress and helps improve mental health and cognitive function. Even 10-15 minutes each day can have a huge positive impact on how we feel. Have some fun with kayaking, fishing or camping.
Quitting drinking can feel overwhelming and even impossible, especially if it’s something that has been part of your life for a long time. But with Reframe, an evidence-based alcohol habit-change app, you don’t have to go it alone. Developed by hundreds of expert medical and mental health professionals, the platform offers scientifically backed behavior change strategies, helpful tools and a global network of emotional support to make lasting changes in your drinking habits. And the best part is that it works: Research has shown that Reframe users consume significantly lower amounts of alcohol than those who use other apps. If you're ready to take back control of your relationship with alcohol, start using Reframe today - changing your drinking habits has never been easier!
FOMO can feel pretty terrible, but it does pass. When giving up alcohol or cutting back on drinking, it can feel as if you are not being included in the fun. Your brain is functioning differently and that can take a moment to get used to.
Understanding how alcohol artificially boosts serotonin and dopamine in the brain is key when considering how hard it is to quit drinking. When we consume alcohol, there is an increase in our levels of serotonin and dopamine, two essential neurotransmitters that regulate how we feel emotionally and physically.
The influx can give us a feeling of pleasure and euphoria as our feelings of stress are reduced. This creates a false sense of security which can be difficult to fight due to how addictive alcohol is. Quitting drinking will affect our serotonin and dopamine levels, causing feelings of sadness, anxiety and lack of motivation.
Drinking is such a difficult habit to quit because it gives us the false highs that make us want to keep going back for more.
Alcohol artificially boosts serotonin and dopamine levels in the brain. Doing so on a long-term, heavy basis has serious negative effects. Drinking alcohol leads to more dopamine release than natural rewards can produce, creating an imbalance and distorting our perceptions of fun.
As dopamine levels fall back down due to cutting back or going alcohol-free, they can become quite low. This leads to an apathetic mental state and an inability to experience pleasure from natural rewards. With this in mind, it’s no wonder how hard quitting drinking can be, as people are fighting a strong pull from artificial rewards.
Quitting drinking can be difficult, but it is the first step to giving your brain a chance to recover. The longer you abstain from alcohol, the better the feelings of natural motivation and inspiration will become. Feeling dull and uninteresting will last forever. Taking a break from alcohol creates an opportunity for change as you give your brain an extended period of recovery time.
Knowing how hard quitting drinking can be should leave you with newfound appreciation of how crucial it is to allow yourself the time needed for your brain to rebirth with restored balance after years of how alcohol affects us.
Quitting drinking can be a difficult endeavor, especially if you haven't considered how much of your time was spent on it in the past. If you take the time to calculate how much energy and effort went into drinking and recovery from its effects on a daily basis, you will likely be shocked at how much of your life was consumed by this habit.
Removing alcohol from your life provides an opportunity for all that time to be put towards other activities or pursuits that can help further improve your quality of life and give meaning to how you spend your time.
Quitting drinking can often be a difficult task - figuratively and literally. Having to give up something that has long been a part of your social life takes a tremendous amount of commitment, courage and resilience. Similarly, understanding the need to fill your newfound freedom from alcohol with joy may seem equally daunting if you're not sure how to go about it.
There are various techniques one can use to start injecting moments of pleasure back into their lives without relying on alcohol. This is essential for anyone striving for sobriety as these experiences not only reduce the risk of relapse but also allow you to get in touch with the bountiful joys of life while sober.
Quitting drinking can be an incredibly difficult process to go through. It requires a major lifestyle change and with that, there is an initial learning curve. Don’t allow yourself to get down on yourself for the fact that you can’t get wasted at the bar with your friends anymore. Avoiding such feelings of debt can help keep you on track. Taking an extended break from drinking gives your brain time to adjust from being deprived of dopamine. Think of it like how you would treat an injury.
You may also notice how lonely alcohol-free living can feel. When your friends are out partying and having fun, it's understandable for your internal dialogue to become more negative as feelings of isolation creep in. By being honest with your struggles, you can seek out the support needed to get through each day.
Quitting drinking can be hard and it's important to remember that simply giving up alcohol won't magically improve our lives. The absence of hangovers and bad behavior from being drunk, but the underlying issues that led a person to drink in the first place remain.
You may feel stuck without the artificial dopamine boost you’ve become reliant on. It is possible to open up your world and make progress with these issues by introducing healthier coping strategies such as talking to friends, taking part in hobbies or seeking help if needed.
Finding something to do and care about can help provide meaning in our lives. An excellent way to provide a distraction from how hard quitting drinking can be is to engage in hobbies that can occupy your time and energy. Projects with manageable learning curves, such as knitting for instance, can give you a much-needed outlet for your focus and motivation.
Learning something new can require full attention and focus. Practice your hobby every day until it becomes an activity you get lost in, bringing calming effects that helps combat feeling bored.
Taking on a new hobby can add some much-needed fun and structure to your life. Most hobbies, like knitting, sticker making or woodworking, are actually very enjoyable to learn and can help reduce stress, while providing an opportunity to hang out with new people who share a similar creative interest.
There's nothing quite like the feeling of accomplishment you get from mastering something you set out to do - whether it's knitting yourself a scarf or mastering how hard is it to quit drinking. When you're focusing on creating something, you have less time for unproductive activities like scrolling aimlessly through your phone. All in all, taking up a new hobby can be just as healthy for you as going for a run - not only does it relax and entertain you, it also has potential to connect you with others and give your mental health a well-deserved boost.
Quitting drinking can be incredibly hard, but it's essential for living a healthier, more fulfilling life. With your newfound time and space, it may be worth considering taking up a hobby to keep you occupied. Choosing a new hobby is not always easy, so you may have to do some soul searching in order to find what works best for you. Have you ever wanted to take an art class or learn how to play an instrument? Finding something creative and stimulating could help to elevate your mood and overall well-being.
Picking up a physical hobby such as running or sailing can provide healthy activity while also allowing you to connect with likeminded individuals and expand your social circle. Ultimately, think back to how you enjoyed spending your time before drinking consumed the majority of your free hours.
Quitting drinking or cutting back can be incredibly difficult; much more than people often realize. When you're free from alcohol, exploring your local area takes on a whole new level of appreciation. As soon as the sun starts to rise, you'll begin to notice how much life emerges in your city or town: everyone starting their day and getting about their business. It’s like waking up for the first time—it's enchanting how each place has its own distinct pulse, how ordinary people can create such an enthralling landscape with simple daily acts. With sober eyes, take some time to explore and discover the vibrancy that exists outside of late night bars and boozy brunches.
Fresh air and quality time in nature provide unbeatably therapeutic experiences, not just for kids but also adults. It has been proven that spending time outdoors reduces stress and helps improve mental health and cognitive function. Even 10-15 minutes each day can have a huge positive impact on how we feel. Have some fun with kayaking, fishing or camping.
Quitting drinking can feel overwhelming and even impossible, especially if it’s something that has been part of your life for a long time. But with Reframe, an evidence-based alcohol habit-change app, you don’t have to go it alone. Developed by hundreds of expert medical and mental health professionals, the platform offers scientifically backed behavior change strategies, helpful tools and a global network of emotional support to make lasting changes in your drinking habits. And the best part is that it works: Research has shown that Reframe users consume significantly lower amounts of alcohol than those who use other apps. If you're ready to take back control of your relationship with alcohol, start using Reframe today - changing your drinking habits has never been easier!
Cutting back on drinking is hard, but it's not impossible. Here's how to use your negative emotions to your advantage and finally achieve sobriety.
Sometimes, a drink is not just a drink. It is an escape from uncomfortable emotions. We don’t have to run from negative emotions; they can be our superpower when harnessed correctly. Many of us are not taught to sit with negative emotions, such as anger and fear. Such emotions are mostly misunderstood, which makes it a challenge to process them.
Negative emotions should not be seen as the opposite of positive emotions. If we were happy all the time, we wouldn’t be humans; we would be game show hosts. Negative emotions are essential and valid. These harder-to-feel feelings can actually become your new best friends instead of your drinking buddies.
We can begin to embrace these emotions by naming them to understand their intensity. This can help validate our experiences and regulate those emotions. There’s never a need to run away from or suppress negative emotions. All of our emotions are valuable and can be helpful to us.
Emotions go beyond our basic senses of touch, taste, smell, vision, and hearing. Feelings can be our sixth sense. They provide data that goes beyond our physical senses and let us know where our minds and hearts are.
Some of our family members may have been well-intentioned when they treated emotions as something we could get over. They may have labeled our emotions as moping and blamed us for feeling a particular way.
As adults, we may have been warned to keep emotions out of our jobs and in the back corners of our personal lives. It doesn’t help that social media has made it a virtue to not give a hoot about anything.
Clearing ourselves of all our emotions isn’t possible. Humans are made to feel a spectrum of emotions. Caring doesn’t demonstrate weakness; it shows we are strong for allowing ourselves to be vulnerable.
We don’t need to justify negative emotions. They can be expressed, not explained. Just like flowers don’t need to justify their existence, emotions are sensations that go beyond our basic senses. Feelings tell the stories of our lives. If anyone has ever made you feel like your feelings aren’t valid, see them as a hurt person trying to hurt others. They cannot control you any longer.
There is a difference between emotions and behaviors. We can be enraged and not throw a tantrum. Emotions are signals that something feels good or bad in varying degrees.
Everyone has emotions. If we think of emotions as sources of information, we can feel more comfortable around others. Our emotional radar can
pick up combinations of hesistation, curiosity, annoyance, mistrust, excitement, compassion, sadness, and hope.
Instead of trying to get rid of emotions, we can learn how to process them. As we feel chest tightness, chills down our spine, butterflies in our stomach and waves of nausea, it just means we are processing emotions.
If a drink starts calling you, open up your journal and write down your emotions. They don’t have to be big emotions like happiness or anger. Let smaller emotions be expressed for more balance in your life.
Although emotions are fleeting, they are still valid. If we choose to see them as sources of information, we can slowly build our confidence as we trust in our senses. Let your emotions breathe and give them names to honor them.
Emotions never need to be justified. They exist because we are human. By just naming them, we can empower ourselves and build confidence in our emotions. However, many people are still uncomfortable with negative emotions.
Avoidance of negative emotions leads to poor decision making, like staying up late to drink or taking liquid lunches. Negative emotions aren’t an unfortunate part of life we just have to tolerate to get to the good emotions. Radical emotional acceptance means understanding no emotion is bad.
All emotions are good. They provide stellar information, even if some of them can be deeply unpleasant. If we start thinking of emotions as our best friends instead of unwanted guests, we can become more balanced and make clearer decisions. Negative emotions can wake us up.
If we experience the loss of a job, our emotions let us know it was important to us and we can begin grieving. We can come out the other end free of suppressed emotions that could’ve led to knee-jerk decisions about our future and our drinking.
Emotions let us know what we desire. This could be financial freedom, companionship and self-worth. We can transmute negative emotions into motivation to fill our emotional needs that may be lacking.
Instead of taking the approach of ‘I don’t care’ when a co-worker or boss annoys us, we can move away from this form of gaslighting. We can acknowledge our annoyance and name it. Maybe it is telling us that it is time to look for other workplaces. Emotions are our compass for the future in all areas of our life.
Taking a step back to examine our emotions helps us better understand ourselves and the world around us. It allows us to make more informed decisions and gives us access to the inner wisdom of our emotions. If you’re looking for a healthier relationship with alcohol, Reframe might be just what you need.
Reframe is an app that helps users change their alcohol habits for the better. It was created through collaboration between mental health experts and medical professionals and utilizes impressive neuroscience-based behavior modification techniques. What sets Reframe apart from other apps is its extensive set of tools and supportive network of knowledgeable people. With an eye toward evidence-based techniques, this comprehensive program is sure to help you take control of your drinking habits for good.
Sometimes, a drink is not just a drink. It is an escape from uncomfortable emotions. We don’t have to run from negative emotions; they can be our superpower when harnessed correctly. Many of us are not taught to sit with negative emotions, such as anger and fear. Such emotions are mostly misunderstood, which makes it a challenge to process them.
Negative emotions should not be seen as the opposite of positive emotions. If we were happy all the time, we wouldn’t be humans; we would be game show hosts. Negative emotions are essential and valid. These harder-to-feel feelings can actually become your new best friends instead of your drinking buddies.
We can begin to embrace these emotions by naming them to understand their intensity. This can help validate our experiences and regulate those emotions. There’s never a need to run away from or suppress negative emotions. All of our emotions are valuable and can be helpful to us.
Emotions go beyond our basic senses of touch, taste, smell, vision, and hearing. Feelings can be our sixth sense. They provide data that goes beyond our physical senses and let us know where our minds and hearts are.
Some of our family members may have been well-intentioned when they treated emotions as something we could get over. They may have labeled our emotions as moping and blamed us for feeling a particular way.
As adults, we may have been warned to keep emotions out of our jobs and in the back corners of our personal lives. It doesn’t help that social media has made it a virtue to not give a hoot about anything.
Clearing ourselves of all our emotions isn’t possible. Humans are made to feel a spectrum of emotions. Caring doesn’t demonstrate weakness; it shows we are strong for allowing ourselves to be vulnerable.
We don’t need to justify negative emotions. They can be expressed, not explained. Just like flowers don’t need to justify their existence, emotions are sensations that go beyond our basic senses. Feelings tell the stories of our lives. If anyone has ever made you feel like your feelings aren’t valid, see them as a hurt person trying to hurt others. They cannot control you any longer.
There is a difference between emotions and behaviors. We can be enraged and not throw a tantrum. Emotions are signals that something feels good or bad in varying degrees.
Everyone has emotions. If we think of emotions as sources of information, we can feel more comfortable around others. Our emotional radar can
pick up combinations of hesistation, curiosity, annoyance, mistrust, excitement, compassion, sadness, and hope.
Instead of trying to get rid of emotions, we can learn how to process them. As we feel chest tightness, chills down our spine, butterflies in our stomach and waves of nausea, it just means we are processing emotions.
If a drink starts calling you, open up your journal and write down your emotions. They don’t have to be big emotions like happiness or anger. Let smaller emotions be expressed for more balance in your life.
Although emotions are fleeting, they are still valid. If we choose to see them as sources of information, we can slowly build our confidence as we trust in our senses. Let your emotions breathe and give them names to honor them.
Emotions never need to be justified. They exist because we are human. By just naming them, we can empower ourselves and build confidence in our emotions. However, many people are still uncomfortable with negative emotions.
Avoidance of negative emotions leads to poor decision making, like staying up late to drink or taking liquid lunches. Negative emotions aren’t an unfortunate part of life we just have to tolerate to get to the good emotions. Radical emotional acceptance means understanding no emotion is bad.
All emotions are good. They provide stellar information, even if some of them can be deeply unpleasant. If we start thinking of emotions as our best friends instead of unwanted guests, we can become more balanced and make clearer decisions. Negative emotions can wake us up.
If we experience the loss of a job, our emotions let us know it was important to us and we can begin grieving. We can come out the other end free of suppressed emotions that could’ve led to knee-jerk decisions about our future and our drinking.
Emotions let us know what we desire. This could be financial freedom, companionship and self-worth. We can transmute negative emotions into motivation to fill our emotional needs that may be lacking.
Instead of taking the approach of ‘I don’t care’ when a co-worker or boss annoys us, we can move away from this form of gaslighting. We can acknowledge our annoyance and name it. Maybe it is telling us that it is time to look for other workplaces. Emotions are our compass for the future in all areas of our life.
Taking a step back to examine our emotions helps us better understand ourselves and the world around us. It allows us to make more informed decisions and gives us access to the inner wisdom of our emotions. If you’re looking for a healthier relationship with alcohol, Reframe might be just what you need.
Reframe is an app that helps users change their alcohol habits for the better. It was created through collaboration between mental health experts and medical professionals and utilizes impressive neuroscience-based behavior modification techniques. What sets Reframe apart from other apps is its extensive set of tools and supportive network of knowledgeable people. With an eye toward evidence-based techniques, this comprehensive program is sure to help you take control of your drinking habits for good.
Finding healthy ways to cope with triggers is an important part of cutting back on drinking. There are many different types of triggers and it can be helpful to know yours.
It’s not always easy to avoid triggers for drinking alcohol, but with a little effort we can learn to cope with them in healthier ways. If we just want to cut back on our drinking, explore the Reframe app. It’s designed specifically to help people deal with their triggers for drinking with a wealth of support and small daily activities!
It happened again. You’re at a party for a coworker and the next thing you know, you’re oversharing with Judy from Accounting. But you aren’t alone. You look around the party and see others who are glassy-eyed and talking too loudly. You’ve all been triggered somehow … Why is alcohol socially acceptable?
Have you ever found yourself taking a sip of a drink and not being quite sure how it happened? Somewhere along the line, there was a trigger that caused you to pick up that drink. If you find yourself unconsciously opening a bottle of alcohol, you likely didn’t notice the trigger. But it sparked a sequence of events that led to you taking a drink.
What are triggers in addiction? Ask yourself simple questions to begin to pay attention to what’s going on when you drink more than you want to. All of us respond to different situations differently. Some circumstances make drinking harder to avoid than others. But starting to notice those situations is the key to understanding our triggers.
If we’re trying to cut back on our drinking, paying attention to our triggers can be helpful. But it’s also important to remember that there is no “right” way to drink — everyone has a different relationship with alcohol, and what works for one person may not work for another. The most important thing is to find what works for us and stick with it.
Triggers for alcoholics come in three parts:
In order to change our drinking habits, it’s important to identify the triggers that lead us to drink. External stimuli, such as being in a certain place or being around certain people, can often be the catalysts for drinking more than we want to. By identifying these triggers and avoiding them, we can take control of our drinking and make positive changes.
It’s important to realize that we cannot change ourself via sheer force of will. Change must come from outside ourself, and by making small changes in our environment, we can create lasting changes in our drinking habits.
Think about the last time you had a drink. What led up to that point? Chances are, there was something that triggered you to drink. It could have been a stressful day at work or an argument with a friend. Maybe you were feeling sad or anxious. Whatever the case may be, there was likely an external stimulus that led to your drinking. Triggers can be different for everyone, but they all have one thing in common: they affect us in some way.
Triggers might lead to uncomfortable or unpleasant feelings. Or they might set off an unhelpful train of thought. Either way, a trigger gets to us in some way and leads us to drink. If we want to cut down on our drinking, it’s important to identify our triggers and find other ways to deal with them. Otherwise, we’ll be at the mercy of our triggers and more likely to give in to our cravings.
In a groundbreaking experiment, Alan Marlatt, an American-Canadian psychologist, demonstrated how our expectations and experiences of drinking determine our response to alcohol.
We may have learned to use alcohol to deal with the changes in our internal state caused by the external stimulus of our triggers. We drink when triggered because our experience tells us that’s the best way to deal with the situation, so we expect it will work again.
However, one sip doesn’t make it inevitable that we’ll drink the bar dry. Alcohol itself doesn’t lead to loss of control. Our expectations and experiences do. Therefore, if we want to change our relationship with alcohol, we need to change our expectations and experiences. Doing that may require some trial and error, but it is ultimately up to us.
We often think only of the external triggers for drinking, like being at a party or seeing someone else drink. However, triggers can also be internal, like feeling stressed or sad. And finally, triggers can be learned responses to certain situations. For example, we may have learned to drink when we’re feeling anxious because it helps us relax. Understanding the three different types of triggers can help us manage our drinking and avoid situations in which we might drink more than we want to.
It’s especially important to understand how triggers work if we’ve already stopped drinking for a period of time and are worried about having a relapse — a return to drinking after a period of abstinence. What are the risks of alcohol relapse drinking? Drinking after being sober for a while can be especially dangerous for those whose drinking patterns reached the levels of alcohol misuse. In those cases, going back to alcohol suddenly can be a shock to the system. There’s a tendency to “pick up where we left off,” but if our tolerance has decreased, alcohol poisoning becomes a dangerously real possibility.
And what are some relapse drinking triggers? There can be many, but most tend to fall into the three categories we discussed above. Let’s look at some ways we can avoid alcohol relapse — and learn to deal with triggers in general.
External triggers are often the easiest to avoid. If we know that being around certain people or being in certain places will trigger our urge to drink, then we can simply avoid those situations.
Internal triggers are a bit more difficult to deal with, but there are still some things we can do. If we know that certain emotions will trigger our urge to drink, then we can try to find other ways to cope with those emotions. And finally, if we have learned to drink in certain situations, then we can try to find other activities that can provide the same relief or satisfaction.
Learning different approaches for dealing with triggers to drink can help us control our urge to drink and make better choices about when and how much we drink.
It happened again. You’re at a party for a coworker and the next thing you know, you’re oversharing with Judy from Accounting. But you aren’t alone. You look around the party and see others who are glassy-eyed and talking too loudly. You’ve all been triggered somehow … Why is alcohol socially acceptable?
Have you ever found yourself taking a sip of a drink and not being quite sure how it happened? Somewhere along the line, there was a trigger that caused you to pick up that drink. If you find yourself unconsciously opening a bottle of alcohol, you likely didn’t notice the trigger. But it sparked a sequence of events that led to you taking a drink.
What are triggers in addiction? Ask yourself simple questions to begin to pay attention to what’s going on when you drink more than you want to. All of us respond to different situations differently. Some circumstances make drinking harder to avoid than others. But starting to notice those situations is the key to understanding our triggers.
If we’re trying to cut back on our drinking, paying attention to our triggers can be helpful. But it’s also important to remember that there is no “right” way to drink — everyone has a different relationship with alcohol, and what works for one person may not work for another. The most important thing is to find what works for us and stick with it.
Triggers for alcoholics come in three parts:
In order to change our drinking habits, it’s important to identify the triggers that lead us to drink. External stimuli, such as being in a certain place or being around certain people, can often be the catalysts for drinking more than we want to. By identifying these triggers and avoiding them, we can take control of our drinking and make positive changes.
It’s important to realize that we cannot change ourself via sheer force of will. Change must come from outside ourself, and by making small changes in our environment, we can create lasting changes in our drinking habits.
Think about the last time you had a drink. What led up to that point? Chances are, there was something that triggered you to drink. It could have been a stressful day at work or an argument with a friend. Maybe you were feeling sad or anxious. Whatever the case may be, there was likely an external stimulus that led to your drinking. Triggers can be different for everyone, but they all have one thing in common: they affect us in some way.
Triggers might lead to uncomfortable or unpleasant feelings. Or they might set off an unhelpful train of thought. Either way, a trigger gets to us in some way and leads us to drink. If we want to cut down on our drinking, it’s important to identify our triggers and find other ways to deal with them. Otherwise, we’ll be at the mercy of our triggers and more likely to give in to our cravings.
In a groundbreaking experiment, Alan Marlatt, an American-Canadian psychologist, demonstrated how our expectations and experiences of drinking determine our response to alcohol.
We may have learned to use alcohol to deal with the changes in our internal state caused by the external stimulus of our triggers. We drink when triggered because our experience tells us that’s the best way to deal with the situation, so we expect it will work again.
However, one sip doesn’t make it inevitable that we’ll drink the bar dry. Alcohol itself doesn’t lead to loss of control. Our expectations and experiences do. Therefore, if we want to change our relationship with alcohol, we need to change our expectations and experiences. Doing that may require some trial and error, but it is ultimately up to us.
We often think only of the external triggers for drinking, like being at a party or seeing someone else drink. However, triggers can also be internal, like feeling stressed or sad. And finally, triggers can be learned responses to certain situations. For example, we may have learned to drink when we’re feeling anxious because it helps us relax. Understanding the three different types of triggers can help us manage our drinking and avoid situations in which we might drink more than we want to.
It’s especially important to understand how triggers work if we’ve already stopped drinking for a period of time and are worried about having a relapse — a return to drinking after a period of abstinence. What are the risks of alcohol relapse drinking? Drinking after being sober for a while can be especially dangerous for those whose drinking patterns reached the levels of alcohol misuse. In those cases, going back to alcohol suddenly can be a shock to the system. There’s a tendency to “pick up where we left off,” but if our tolerance has decreased, alcohol poisoning becomes a dangerously real possibility.
And what are some relapse drinking triggers? There can be many, but most tend to fall into the three categories we discussed above. Let’s look at some ways we can avoid alcohol relapse — and learn to deal with triggers in general.
External triggers are often the easiest to avoid. If we know that being around certain people or being in certain places will trigger our urge to drink, then we can simply avoid those situations.
Internal triggers are a bit more difficult to deal with, but there are still some things we can do. If we know that certain emotions will trigger our urge to drink, then we can try to find other ways to cope with those emotions. And finally, if we have learned to drink in certain situations, then we can try to find other activities that can provide the same relief or satisfaction.
Learning different approaches for dealing with triggers to drink can help us control our urge to drink and make better choices about when and how much we drink.
Uncomfortable situations or emotions can turn into triggers, such as a recent breakup in which the other person is laying all the blame on you, or that you’ve caused by being emotionally unavailable. Or you may have been passed over for a promotion you greatly deserved, kicking in self-esteem triggers rooted in childhood rejection.
Uncomfortable situations or emotions can turn into triggers, such as a recent breakup in which the other person is laying all the blame on you, or that you’ve caused by being emotionally unavailable. Or you may have been passed over for a promotion you greatly deserved, kicking in self-esteem triggers rooted in childhood rejection.
Money strains, not having anyone to truly talk to and arising family trouble can all result in an urge to drink.
Alcohol can be a great way to relax and have fun with friends. But sometimes, people drink more than they intended to. If this happens, it’s important to be kind to yourself. It’s natural to feel unhappy when you look back on those moments, but remember there’s a lot to learn from your past experiences.
Treat yourself gently and take the time to learn from your triggers. With patience and understanding, you can move on from these experiences and make better choices in the future.
If you're trying to cut back on drinking, it can be helpful to understand your triggers - the things that lead you to drink in the first place. To do that, experts recommend asking yourself these key questions after being triggered.
Answering these questions can help you to become more aware of your triggers and make better choices.
Triggers can cause a person to react emotionally in a variety of ways, often in a negative manner. For example, encountering an unpleasant smell may remind someone of a bad experience they’ve had and make them feel angry or frustrated. In the case of cutting back on drinking, triggers can either be internal, such as wanting to disassociate during times of stress, or external, such as seeing people partying or being exposed to certain environmental cues.
It is important for individuals seeking recovery from addiction to stay away from possible triggers as well as receive professional help in order to overcome cravings and reduce the chances of relapse. Being aware and prepared about potentially triggering stimuli helps those dealing with addiction take proactive steps towards recovery.
Triggers can take various shapes and forms, causing individuals to react emotionally and sometimes in damaging ways. A smell can trigger a traumatic memory that makes a person fearful or mad. Moreover, drinking-related triggers are an even more unpredictable and destructive force; they may come from either internal or external sources, such as seeing people drinking or being surrounded by familiar drinking cues.
It is important that people trying to cut back on drinking recognize the power of triggers so they can be prepared when faced with them and resolve any cravings associated with them. Understanding triggers and learning how to cope with them can be extremely beneficial when cutting back on drinking.
A trigger can manifest itself in many ways. It can affect individuals differently and therefore should be approached with personal care and understanding. Often, triggers can be a person, a smell, a place, or any other experience which serves as a vivid reminder of upsetting emotions that have been experienced in the past.
Triggers play a major role in addiction and recovery; they are stimuli that may lead a person who is in recovery to want to drink, perpetuating the vicious cycle. Approach triggers with strong compassion and understanding, as they should be addressed holistically rather than superficially.
Triggers are often identifiable by the way someone reacts in a certain situation. Triggers can vary from person to person, but generally appear when they arereminded of an experience or event. These emotions can lead to being aggressive, crying uncontrollably, or trying to numb their feelings.
Over time, if these triggers are not addressed and dealt with, one may struggle with forming healthy relationships as well as coping with everyday difficulties. It's possible for individuals to learn how to manage triggers early on and gain more satisfying experiences even during difficult periods in life.
Triggers can have a powerful effect on individuals and can be divided into external and internal triggers. External triggers often take the form of major life events such as heartbreak, job loss or grief, whereas internal triggers may include shame, guilt, anger, dissatisfaction, and a sense of loss of control.
There are numerous sensory triggers such as sights, smells or memories that can cause disruption in our lives. Furthermore, feeling unsafe, misunderstood or judged can also be classified as either external or internal triggers. Given the wide range of causes for a trigger, it is important to identify and recognize yours in order to learn how to understand and react to them successfully.
Triggers can be the source of much distress and make it difficult to cope; however, there are healthy strategies for managing them. Self-awareness is key when identifying and controlling triggers to ensure that you don't give triggers too much power.
Exercise, rest, therapy or counseling, meditation or mindfulness, spending time with positive people, drinking water or tea for relaxation/hydration, joining a supportive community on apps like Reframe, eating nutritious meals and using positive distractions can all give individuals the healthy tools they need to manage their triggers in an effective way. Reframing negative attitudes or perceptions is also an important strategy for managing triggers. By using these strategies and taking a proactive approach to controlling one's environment and reactions towards their triggers, those who are suffering can feel empowered by the positive changes they have made in managing their triggers.
Mindfulness is an effective strategy for finding calm in moments of distress. By centering on the present moment, it can help protect a person from slipping into old and sometimes damaging patterns. Over time, understanding crucial triggers that disrupt balance can make all the difference, allowing individuals to build healthy coping strategies rather than turning to compulsive behavior or harmful activities as an outlet.
With practice, mindfulness can enable us to recognize when our negative thought processes start to take over and enable us to stay aware of our feelings before they manifest in unhealthy ways.
Unhealthy coping mechanisms are a common way for individuals to deal with triggers that manifest as stress, anxiety and depression. Unfortunately, these coping methods can do as much harm as good if left untreated.
Misdirected anger, violence, and various forms of abuse are some examples of unhealthy management of triggers. These behaviors can cause a person to become disconnected from their own power and lead to more negative habits such as self-harm or abusing substances.
For those individuals struggling with triggers, developing more positive outlets like talking out feelings is essential.
Triggers usually stem from a person's past experiences, whether positive or negative. These triggers can create powerful stories and emotions for individuals, which lead to difficult feelings and behavior such as frustration, depression, and isolation; these symptoms may become even more severe as the number of triggers increases.
A commonly encountered trigger is family conflict - someone who grew up in an abusive environment may be extremely sensitive to loud voices or fighting between family members. In response, that individual could become anxious, defensive, or distance him/herself in order to avoid triggering situations.
Emotions are generally at the heart of triggers - anger and guilt often surge up during triggering moments and cause individuals to act out their frustrations through compulsions or other unhealthy coping mechanisms. The insidiousness of triggers lies in how they can be brought up without warning in unexpected situations; thus being mindful of past events as well as keeping up with personal mental health is key to dealing with triggers effectively.
Uncomfortable situations or emotions can turn into triggers, such as a recent breakup in which the other person is laying all the blame on you, or that you’ve caused by being emotionally unavailable. Or you may have been passed over for a promotion you greatly deserved, kicking in self-esteem triggers rooted in childhood rejection.
Money strains, not having anyone to truly talk to and arising family trouble can all result in an urge to drink.
Alcohol can be a great way to relax and have fun with friends. But sometimes, people drink more than they intended to. If this happens, it’s important to be kind to yourself. It’s natural to feel unhappy when you look back on those moments, but remember there’s a lot to learn from your past experiences.
Treat yourself gently and take the time to learn from your triggers. With patience and understanding, you can move on from these experiences and make better choices in the future.
If you're trying to cut back on drinking, it can be helpful to understand your triggers - the things that lead you to drink in the first place. To do that, experts recommend asking yourself these key questions after being triggered.
Answering these questions can help you to become more aware of your triggers and make better choices.
Triggers can cause a person to react emotionally in a variety of ways, often in a negative manner. For example, encountering an unpleasant smell may remind someone of a bad experience they’ve had and make them feel angry or frustrated. In the case of cutting back on drinking, triggers can either be internal, such as wanting to disassociate during times of stress, or external, such as seeing people partying or being exposed to certain environmental cues.
It is important for individuals seeking recovery from addiction to stay away from possible triggers as well as receive professional help in order to overcome cravings and reduce the chances of relapse. Being aware and prepared about potentially triggering stimuli helps those dealing with addiction take proactive steps towards recovery.
Triggers can take various shapes and forms, causing individuals to react emotionally and sometimes in damaging ways. A smell can trigger a traumatic memory that makes a person fearful or mad. Moreover, drinking-related triggers are an even more unpredictable and destructive force; they may come from either internal or external sources, such as seeing people drinking or being surrounded by familiar drinking cues.
It is important that people trying to cut back on drinking recognize the power of triggers so they can be prepared when faced with them and resolve any cravings associated with them. Understanding triggers and learning how to cope with them can be extremely beneficial when cutting back on drinking.
A trigger can manifest itself in many ways. It can affect individuals differently and therefore should be approached with personal care and understanding. Often, triggers can be a person, a smell, a place, or any other experience which serves as a vivid reminder of upsetting emotions that have been experienced in the past.
Triggers play a major role in addiction and recovery; they are stimuli that may lead a person who is in recovery to want to drink, perpetuating the vicious cycle. Approach triggers with strong compassion and understanding, as they should be addressed holistically rather than superficially.
Triggers are often identifiable by the way someone reacts in a certain situation. Triggers can vary from person to person, but generally appear when they arereminded of an experience or event. These emotions can lead to being aggressive, crying uncontrollably, or trying to numb their feelings.
Over time, if these triggers are not addressed and dealt with, one may struggle with forming healthy relationships as well as coping with everyday difficulties. It's possible for individuals to learn how to manage triggers early on and gain more satisfying experiences even during difficult periods in life.
Triggers can have a powerful effect on individuals and can be divided into external and internal triggers. External triggers often take the form of major life events such as heartbreak, job loss or grief, whereas internal triggers may include shame, guilt, anger, dissatisfaction, and a sense of loss of control.
There are numerous sensory triggers such as sights, smells or memories that can cause disruption in our lives. Furthermore, feeling unsafe, misunderstood or judged can also be classified as either external or internal triggers. Given the wide range of causes for a trigger, it is important to identify and recognize yours in order to learn how to understand and react to them successfully.
Triggers can be the source of much distress and make it difficult to cope; however, there are healthy strategies for managing them. Self-awareness is key when identifying and controlling triggers to ensure that you don't give triggers too much power.
Exercise, rest, therapy or counseling, meditation or mindfulness, spending time with positive people, drinking water or tea for relaxation/hydration, joining a supportive community on apps like Reframe, eating nutritious meals and using positive distractions can all give individuals the healthy tools they need to manage their triggers in an effective way. Reframing negative attitudes or perceptions is also an important strategy for managing triggers. By using these strategies and taking a proactive approach to controlling one's environment and reactions towards their triggers, those who are suffering can feel empowered by the positive changes they have made in managing their triggers.
Mindfulness is an effective strategy for finding calm in moments of distress. By centering on the present moment, it can help protect a person from slipping into old and sometimes damaging patterns. Over time, understanding crucial triggers that disrupt balance can make all the difference, allowing individuals to build healthy coping strategies rather than turning to compulsive behavior or harmful activities as an outlet.
With practice, mindfulness can enable us to recognize when our negative thought processes start to take over and enable us to stay aware of our feelings before they manifest in unhealthy ways.
Unhealthy coping mechanisms are a common way for individuals to deal with triggers that manifest as stress, anxiety and depression. Unfortunately, these coping methods can do as much harm as good if left untreated.
Misdirected anger, violence, and various forms of abuse are some examples of unhealthy management of triggers. These behaviors can cause a person to become disconnected from their own power and lead to more negative habits such as self-harm or abusing substances.
For those individuals struggling with triggers, developing more positive outlets like talking out feelings is essential.
Triggers usually stem from a person's past experiences, whether positive or negative. These triggers can create powerful stories and emotions for individuals, which lead to difficult feelings and behavior such as frustration, depression, and isolation; these symptoms may become even more severe as the number of triggers increases.
A commonly encountered trigger is family conflict - someone who grew up in an abusive environment may be extremely sensitive to loud voices or fighting between family members. In response, that individual could become anxious, defensive, or distance him/herself in order to avoid triggering situations.
Emotions are generally at the heart of triggers - anger and guilt often surge up during triggering moments and cause individuals to act out their frustrations through compulsions or other unhealthy coping mechanisms. The insidiousness of triggers lies in how they can be brought up without warning in unexpected situations; thus being mindful of past events as well as keeping up with personal mental health is key to dealing with triggers effectively.
Triggers leaving you feeling powerless? Frustrated? Here's how to avoid them.
If you're trying to cut down or quit drinking, it's important to be aware of your triggers. Certain people, places, things, or activities can create the urge to drink.
You might have a trigger that causes you to drink whenever you see someone else drinking alcohol. Or you may have trouble abstaining when you’re in a bar. Whatever your triggers may be, it's important to avoid them if you want to stay on track with your goal of cutting down on drinking.
It's no secret that alcohol is everywhere. Whether you're at a party, out to dinner, or just relaxing at home, chances are you'll be faced with temptation at some point. For many people, avoiding their triggers is the best way to stay on track. But what happens when you can't avoid them? That's when it's important to have a plan in place.
Coping skills are strategies and tools used to manage emotions, handle difficult situations and conflicts, and regulate behavior. They're essential for solving difficult problems and maintaining emotional well-being in everyday life. Coping skills can help someone to better manage stressful or overwhelming feelings such as anger, anxiety or depression.
Examples of coping skills include taking deep breaths or counting to ten before responding to a situation, adjusting thinking patterns to be more positive, journaling, talking to a trusted adult, exercising regularly, getting enough sleep, committing to activities that make you feel relaxed or good about yourself such as yoga or meditation, cultivating social relationships, and healthy self-care habits such as eating a balanced diet.
Learning how to recognize stressors and establish effective coping skills can have an immensely positive impact on physical health and overall mental well-being. You can build your confidence and learn to deal with alcohol in a healthy way. This can include knowing your limits, avoiding stressful situations that might lead to drinking, or setting goals around cutting back on how much you drink.
With repetition and consistency these practices can become habits, making it easier for you to resist cravings. As you continue down this path, you will likely find yourself feeling healthier and more in control of your life. Committing to this journey will pay dividends in terms of a deeper sense of peace and a happier future.
Fortunately, there are things you can do to deal with your triggers in a healthy way. One important step is to try to understand what your triggers are. What are the circumstances that usually lead you to drink? After you identify your triggers, you can plan ahead and have a strategy for dealing with them.
Avoid the people, places, things, or activities that you associate with drinking. It may not always be possible to avoid all of your triggers; being aware of them and making an effort to avoid them when possible can help you stay on track and achieve your goal.
The key is to have a plan for how you will deal with these triggers when they occur. For example, if you’re at a party and someone offers you a drink, you might say that you’re driving and can’t drink. Or if you’re feeling stressed, you might call a friend or go for a walk instead of reaching for a drink. By taking the time to think about how you will deal with potential triggers, you will be better prepared to cope with them when they occur.
There are two main ways to deal with triggers: avoidance and coping skills.
Avoidance is simply avoiding situations that trigger cravings. This might mean avoiding certain places or people, or changing your routine to avoid situations that remind you of drinking. Coping skills involve using positive techniques to deal with cravings when they occur. This might include deep breathing exercises, walking away from the trigger, or talking to a friend.
It's important to understand your triggers and develop a plan for how to deal with them. Avoidance and coping skills can be helpful in managing triggers.
Next time you are tempted to drink, remember that triggers can be overcome with a bit of effort. Know your personal triggers and develop coping skills to deal with them. It may not be easy, but it is definitely worth it. How do you plan on dealing with your personal triggers?
If you're looking for a fun and easy way to keep track of your drinking, give the Reframe app a try. With engaging daily activities and a wealth of support, you'll be on your way to healthier drinking habits in no time!
If you're trying to cut down or quit drinking, it's important to be aware of your triggers. Certain people, places, things, or activities can create the urge to drink.
You might have a trigger that causes you to drink whenever you see someone else drinking alcohol. Or you may have trouble abstaining when you’re in a bar. Whatever your triggers may be, it's important to avoid them if you want to stay on track with your goal of cutting down on drinking.
It's no secret that alcohol is everywhere. Whether you're at a party, out to dinner, or just relaxing at home, chances are you'll be faced with temptation at some point. For many people, avoiding their triggers is the best way to stay on track. But what happens when you can't avoid them? That's when it's important to have a plan in place.
Coping skills are strategies and tools used to manage emotions, handle difficult situations and conflicts, and regulate behavior. They're essential for solving difficult problems and maintaining emotional well-being in everyday life. Coping skills can help someone to better manage stressful or overwhelming feelings such as anger, anxiety or depression.
Examples of coping skills include taking deep breaths or counting to ten before responding to a situation, adjusting thinking patterns to be more positive, journaling, talking to a trusted adult, exercising regularly, getting enough sleep, committing to activities that make you feel relaxed or good about yourself such as yoga or meditation, cultivating social relationships, and healthy self-care habits such as eating a balanced diet.
Learning how to recognize stressors and establish effective coping skills can have an immensely positive impact on physical health and overall mental well-being. You can build your confidence and learn to deal with alcohol in a healthy way. This can include knowing your limits, avoiding stressful situations that might lead to drinking, or setting goals around cutting back on how much you drink.
With repetition and consistency these practices can become habits, making it easier for you to resist cravings. As you continue down this path, you will likely find yourself feeling healthier and more in control of your life. Committing to this journey will pay dividends in terms of a deeper sense of peace and a happier future.
Fortunately, there are things you can do to deal with your triggers in a healthy way. One important step is to try to understand what your triggers are. What are the circumstances that usually lead you to drink? After you identify your triggers, you can plan ahead and have a strategy for dealing with them.
Avoid the people, places, things, or activities that you associate with drinking. It may not always be possible to avoid all of your triggers; being aware of them and making an effort to avoid them when possible can help you stay on track and achieve your goal.
The key is to have a plan for how you will deal with these triggers when they occur. For example, if you’re at a party and someone offers you a drink, you might say that you’re driving and can’t drink. Or if you’re feeling stressed, you might call a friend or go for a walk instead of reaching for a drink. By taking the time to think about how you will deal with potential triggers, you will be better prepared to cope with them when they occur.
There are two main ways to deal with triggers: avoidance and coping skills.
Avoidance is simply avoiding situations that trigger cravings. This might mean avoiding certain places or people, or changing your routine to avoid situations that remind you of drinking. Coping skills involve using positive techniques to deal with cravings when they occur. This might include deep breathing exercises, walking away from the trigger, or talking to a friend.
It's important to understand your triggers and develop a plan for how to deal with them. Avoidance and coping skills can be helpful in managing triggers.
Next time you are tempted to drink, remember that triggers can be overcome with a bit of effort. Know your personal triggers and develop coping skills to deal with them. It may not be easy, but it is definitely worth it. How do you plan on dealing with your personal triggers?
If you're looking for a fun and easy way to keep track of your drinking, give the Reframe app a try. With engaging daily activities and a wealth of support, you'll be on your way to healthier drinking habits in no time!
Beating the winter blues is possible with some changes in your mindset and habits. If you struggle to cut back on drinking during the holiday season, here are 5 strategies that will help put a stop to excess drinking for good!
Imagine what is supposed to be the happiest time of the year just seeming like a chore. The season of good cheer can trigger depression. You may not be able to make it home for the holidays, or you may be in a rough financial situation. If you're going through a difficult time, it can be tough to see others with extra joy in their lives.
Holiday depression is more common than you may think. Approximately 14 percent of Americans experience the "winter blues."
Cold-weather blues can be especially overwhelming during a time of personal or professional change. Christmas and New Year's Eve often present challenging demands, from never-ending parties to family obligations. These events can come with higher levels of stress, making a few stiff drinks a reason to celebrate.
If you're dealing with feelings of stress or depression, know that you aren't alone. There are ways to manage your symptoms and get the help you need. One way to reduce holiday stress is to cut back on drinking.
Alcohol is a depressant. Drinking less alcohol can help reduce symptoms of depression. By keeping track of your drinks, you can get through the holiday season feeling happier and more like yourself.
Experiencing a blue period is common during the winter season. Although the cause is unknown, experts speculate that it could be due to the change in weather or the lack of sunlight. Whatever the reason, the blues can make for a difficult winter.
The most common symptom is amplified depression, but other symptoms include fatigue, loss of interest in activities, and trouble concentrating. If you're struggling with the blues, there are some things you can do to help ease your symptoms.
For many people, drinking alcohol is a big part of their social life. However, drinking too much alcohol can have negative consequences on your health, both physically and mentally.
Try not to keep alcohol readily available in your home. If it's not around, you'll be less likely to drink it. If you're attending a party or other event where alcohol will be served, limit yourself to one or two drinks.
Drinking to excess can make you feel sleepy and sluggish, and it can also intensify any negative emotions you may be feeling.
Most people know that they should try to get a good night's sleep, but they may not realize just how important it is for their overall health and well-being. Getting enough sleep helps to improve mood, increase energy levels and promote better physical health.
Many people struggle to get enough rest due to busy schedules and social obligations. One way to get more sleep while also cutting back on drinking is to go to bed at a specific time each night. This will help to ensure that you get the recommended seven to eight hours of sleep per night. Drinking less alcohol can also help you to get a better night's rest.
Alcohol may make you feel drowsy, but it actually disrupts sleep patterns and makes it difficult to reach the deep, restful stage of sleep. If you're looking to cut back on alcohol, try cutting back gradually instead of quitting cold turkey. This will give your body time to adjust and make it less likely that you'll experience withdrawal symptoms.
One habit that can lead to emotional breakdowns is overscheduling and not making time for yourself. If you don't cut back on drinking while also experiencing these stressors, you're more likely to have an emotional breakdown. Learn how to say "no," and cut back on alcohol.
Whether you're cutting back on events or alcohol, it's important to stay firm on your decision. If you find yourself getting tempted to pack in a liquid lunch, remind yourself of the reasons why you're cutting back. Emotional breakdowns can be prevented by cutting back on drinking and making time for yourself.
If you're drinking mixed drinks, you're more likely to drink more because you're not as aware of how much alcohol you're consuming. Keep track of how many drinks you have. This will help you be more conscious of how much you're actually drinking.
Alternate between alcoholic and non-alcoholic beverages. This will help you pace yourself and prevent you from getting too intoxicated. Make sure to eat before or during drinking. Eating will help slow down the absorption of alcohol into your system.
Drinking too much? There’s an app for that!
Reframe is the first scientifically-proven app to help people develop healthier drinking habits. It’s based on cognitive behavioral therapy, which has been shown to be one of the most effective ways to change unhealthy behaviors.
With Reframe, you can track your progress over time, set goals, and get support from a community of people who are also working to improve their drinking habits. You’ll have everything you need to make positive changes in your drinking behavior – right at your fingertips.
Download the Reframe app today!
Imagine what is supposed to be the happiest time of the year just seeming like a chore. The season of good cheer can trigger depression. You may not be able to make it home for the holidays, or you may be in a rough financial situation. If you're going through a difficult time, it can be tough to see others with extra joy in their lives.
Holiday depression is more common than you may think. Approximately 14 percent of Americans experience the "winter blues."
Cold-weather blues can be especially overwhelming during a time of personal or professional change. Christmas and New Year's Eve often present challenging demands, from never-ending parties to family obligations. These events can come with higher levels of stress, making a few stiff drinks a reason to celebrate.
If you're dealing with feelings of stress or depression, know that you aren't alone. There are ways to manage your symptoms and get the help you need. One way to reduce holiday stress is to cut back on drinking.
Alcohol is a depressant. Drinking less alcohol can help reduce symptoms of depression. By keeping track of your drinks, you can get through the holiday season feeling happier and more like yourself.
Experiencing a blue period is common during the winter season. Although the cause is unknown, experts speculate that it could be due to the change in weather or the lack of sunlight. Whatever the reason, the blues can make for a difficult winter.
The most common symptom is amplified depression, but other symptoms include fatigue, loss of interest in activities, and trouble concentrating. If you're struggling with the blues, there are some things you can do to help ease your symptoms.
For many people, drinking alcohol is a big part of their social life. However, drinking too much alcohol can have negative consequences on your health, both physically and mentally.
Try not to keep alcohol readily available in your home. If it's not around, you'll be less likely to drink it. If you're attending a party or other event where alcohol will be served, limit yourself to one or two drinks.
Drinking to excess can make you feel sleepy and sluggish, and it can also intensify any negative emotions you may be feeling.
Most people know that they should try to get a good night's sleep, but they may not realize just how important it is for their overall health and well-being. Getting enough sleep helps to improve mood, increase energy levels and promote better physical health.
Many people struggle to get enough rest due to busy schedules and social obligations. One way to get more sleep while also cutting back on drinking is to go to bed at a specific time each night. This will help to ensure that you get the recommended seven to eight hours of sleep per night. Drinking less alcohol can also help you to get a better night's rest.
Alcohol may make you feel drowsy, but it actually disrupts sleep patterns and makes it difficult to reach the deep, restful stage of sleep. If you're looking to cut back on alcohol, try cutting back gradually instead of quitting cold turkey. This will give your body time to adjust and make it less likely that you'll experience withdrawal symptoms.
One habit that can lead to emotional breakdowns is overscheduling and not making time for yourself. If you don't cut back on drinking while also experiencing these stressors, you're more likely to have an emotional breakdown. Learn how to say "no," and cut back on alcohol.
Whether you're cutting back on events or alcohol, it's important to stay firm on your decision. If you find yourself getting tempted to pack in a liquid lunch, remind yourself of the reasons why you're cutting back. Emotional breakdowns can be prevented by cutting back on drinking and making time for yourself.
If you're drinking mixed drinks, you're more likely to drink more because you're not as aware of how much alcohol you're consuming. Keep track of how many drinks you have. This will help you be more conscious of how much you're actually drinking.
Alternate between alcoholic and non-alcoholic beverages. This will help you pace yourself and prevent you from getting too intoxicated. Make sure to eat before or during drinking. Eating will help slow down the absorption of alcohol into your system.
Drinking too much? There’s an app for that!
Reframe is the first scientifically-proven app to help people develop healthier drinking habits. It’s based on cognitive behavioral therapy, which has been shown to be one of the most effective ways to change unhealthy behaviors.
With Reframe, you can track your progress over time, set goals, and get support from a community of people who are also working to improve their drinking habits. You’ll have everything you need to make positive changes in your drinking behavior – right at your fingertips.
Download the Reframe app today!
For many of us, 4th of July means barbecuing, fireworks and spending time with loved ones. But the reality often looks quite different, and the holiday stressors quickly pile up for those of us trying to stay sober this holiday weekend.
For many of us, 4th of July means barbecuing, fireworks and spending time with loved ones. But the reality often looks quite different, and the holiday stressors quickly pile up for those of us trying to stay sober this holiday weekend.
Family members expect holiday perfection, and they often demand every ounce of your time and energy—and patience. The family menu is a constant carb-load, and if you’re traveling, that puts a strain on your wallet. Packed airports, tight schedules, liquid lunch for Aunt Sally. Everyone is running on empty.
On top of that, it may be harding for you to take time away to check into a Reframe meeting, and you it may be harder to get ahold of other sober friends since they are just as busy. How does anyone stay sober during the 4th of July? Here are four tried-and-true tips and strategies that will prepare you for this weekend, help you avoid any relapses or slips, and protect you from any uncomfortable situations.
The first tip sounds like a no-brainer, but plan ahead. Holiday-themed parties and family gatherings are often soaked in alcohol, and people are likely to offer you a drink—and they might be dumbstruck when you prefer to be sober. Plan ahead for uncomfortable situations and triggering environments. What might your holiday plan involve?
Don't be surprised by a trigger. If you come prepared to protect your sobriety, you should be able to outmaneuver your stressors and avoid any potential slips.
If you want to stay sober this weekend, look for every opportunity to be of service or volunteer. Help in the kitchen or make food for a party, reach out to a new Reframe user in the forum, spend time with an elderly loved one or neighbor. There are a million different ways to give back, pay it forward and be of service, and each opportunity guides you further away from resentment, self-pity and fear.
When you take the opportunity to connect with others—to see, value and honor their experience—you exercise empathy. You exist outside of yourself, and you begin to notice all the things you have to be grateful for.
At family gatherings and social events, tote around your favorite non-alcoholic drink. People won't feel so inclined to offer you a drink, and they won't get the chance to pester you about your sobriety. Be mindful of asking someone else to grab you a drink. They may misunderstand you or forget that you don't intend to drink alcohol. If you do accidentally take a sip of an alcoholic beverage, don't panic. It's only a sip, and it doesn't mean you've relapsed—or that you should entertain the thought of relapsing now. Play the tape forward, take a sip of water and if you need to, check in on the forum for support.
If those thoughts begin to creep in—those rationalizations about your eminent capability to now handle your liquor—shut them down immediately. The damage is done, and there's no going back. Instead, talk it out with other’s on the Reframe forum or your sober friends. A mistake is not a relapse.
Celebrate the long weekend and the fullness of your sober life by taking time for yourself. Proper nutrition, gentle exercise and restorative sleep can do wonders for your well-being. The better you feel physically, the stronger you will be emotionally. Nourish your spirit, too, through personal reflection and connection with those you love. Find some quiet time each day for relaxation and meditation—if only for a few minutes, no matter how busy you are. And let the highest version of yourself be your guide.
Getting through the holidays, especially when you first try to change your drinking habits, is hard. It could take some time and effort to find a strategy that helps you navigate them effectively, but you do have plenty of options for support– that’s why we’re here. At Reframe, we teach you how to reduce your alcohol consumption with a neuroscience approach. If you've decided it's time to change the way that alcohol is showing up in your life, there's an app for that.
Reframe is the #1 alcohol reduction app, built to help you drink less and live more. Whether your goal is to cut back or quit drinking entirely, Reframe’s neuroscience approach can help you change the way alcohol shows up in your life. With an evidence-based, education program, progress tracking, a private community, and a multitude of tools (think meditations, courses and workshops), you’ve got everything you need to change your relationship with booze at the click of a button. Need extra support? Uplevel your alcohol-free or alcohol-reduction journey with Reframe’s premium Thrive Coaching and get 1:1 access to a certified recovery coach, live coaching calls, and a curated video library.
For many of us, 4th of July means barbecuing, fireworks and spending time with loved ones. But the reality often looks quite different, and the holiday stressors quickly pile up for those of us trying to stay sober this holiday weekend.
Family members expect holiday perfection, and they often demand every ounce of your time and energy—and patience. The family menu is a constant carb-load, and if you’re traveling, that puts a strain on your wallet. Packed airports, tight schedules, liquid lunch for Aunt Sally. Everyone is running on empty.
On top of that, it may be harding for you to take time away to check into a Reframe meeting, and you it may be harder to get ahold of other sober friends since they are just as busy. How does anyone stay sober during the 4th of July? Here are four tried-and-true tips and strategies that will prepare you for this weekend, help you avoid any relapses or slips, and protect you from any uncomfortable situations.
The first tip sounds like a no-brainer, but plan ahead. Holiday-themed parties and family gatherings are often soaked in alcohol, and people are likely to offer you a drink—and they might be dumbstruck when you prefer to be sober. Plan ahead for uncomfortable situations and triggering environments. What might your holiday plan involve?
Don't be surprised by a trigger. If you come prepared to protect your sobriety, you should be able to outmaneuver your stressors and avoid any potential slips.
If you want to stay sober this weekend, look for every opportunity to be of service or volunteer. Help in the kitchen or make food for a party, reach out to a new Reframe user in the forum, spend time with an elderly loved one or neighbor. There are a million different ways to give back, pay it forward and be of service, and each opportunity guides you further away from resentment, self-pity and fear.
When you take the opportunity to connect with others—to see, value and honor their experience—you exercise empathy. You exist outside of yourself, and you begin to notice all the things you have to be grateful for.
At family gatherings and social events, tote around your favorite non-alcoholic drink. People won't feel so inclined to offer you a drink, and they won't get the chance to pester you about your sobriety. Be mindful of asking someone else to grab you a drink. They may misunderstand you or forget that you don't intend to drink alcohol. If you do accidentally take a sip of an alcoholic beverage, don't panic. It's only a sip, and it doesn't mean you've relapsed—or that you should entertain the thought of relapsing now. Play the tape forward, take a sip of water and if you need to, check in on the forum for support.
If those thoughts begin to creep in—those rationalizations about your eminent capability to now handle your liquor—shut them down immediately. The damage is done, and there's no going back. Instead, talk it out with other’s on the Reframe forum or your sober friends. A mistake is not a relapse.
Celebrate the long weekend and the fullness of your sober life by taking time for yourself. Proper nutrition, gentle exercise and restorative sleep can do wonders for your well-being. The better you feel physically, the stronger you will be emotionally. Nourish your spirit, too, through personal reflection and connection with those you love. Find some quiet time each day for relaxation and meditation—if only for a few minutes, no matter how busy you are. And let the highest version of yourself be your guide.
Getting through the holidays, especially when you first try to change your drinking habits, is hard. It could take some time and effort to find a strategy that helps you navigate them effectively, but you do have plenty of options for support– that’s why we’re here. At Reframe, we teach you how to reduce your alcohol consumption with a neuroscience approach. If you've decided it's time to change the way that alcohol is showing up in your life, there's an app for that.
Reframe is the #1 alcohol reduction app, built to help you drink less and live more. Whether your goal is to cut back or quit drinking entirely, Reframe’s neuroscience approach can help you change the way alcohol shows up in your life. With an evidence-based, education program, progress tracking, a private community, and a multitude of tools (think meditations, courses and workshops), you’ve got everything you need to change your relationship with booze at the click of a button. Need extra support? Uplevel your alcohol-free or alcohol-reduction journey with Reframe’s premium Thrive Coaching and get 1:1 access to a certified recovery coach, live coaching calls, and a curated video library.
