The Reframe Mind Blog

Have you ever participated in 'Dry January' before? If you haven't heard of it, it's a public health campaign where people all around the United States and Europe decide to abstain from alcohol for the month. Some think of it as a New Years Resolution, for others it's a yearly tradition.

Here at Reframe, we believe in taking small steps each day to change one's relationship with alcohol. Dry January may seem like a big step, but it's important to understand that it doesn't have to be completely dry if that's not in your best interest. Feel perfectly free to set your own goals for Dry January! We think it can be a great opportunity to check in on your drinking habits and your current relationship with alcohol to prepare your objectives for 2022.

Today, let's talk about 5 reasons to participate in Dry January, whatever that may look like for you.

1) Healthier appearance

Even over the course of a month, your body can experience changes when you cut back on or abstain from alcohol. Alcohol can have a dehydrating impact on the body, making many features dull and dry. Say 'hello' to radiant skin and brighter eyes! Not to mention, less alcohol can lead to weight loss.

2) Improved energy and sleep

There's been a rumor that alcohol can improve sleep, but actually, it hinders it. When you participate in Dry January, you'll find yourself waking up feeling truly rested and having enough energy throughout your day. In addition, you won't have to worry about hangovers!

3) Saving money

When we're spending on alcohol, it adds up so, so fast. When you set goals to cut back or abstain from alcohol, you're automatically going to spend less money. If you want, you can even do the calculations - see how much you've spent on alcohol in the month of December, then compare that to how much you spend during Dry January. You're sure to see a difference.

4) Better and brighter moods

Alcohol interacts with our brain's chemicals in a way that can lead to increased cortisol, or the stress hormone. This means that someone who drinks often may suffer from increased stress due to actual physical effects. In Dry January, you may experience decreased stress and better moods.

5) Assessing how your body feels when cutting back

Here at Reframe, we think one of the greatest aspects of Dry January is the opportunity to see how your body feels with less or no alcohol in it. It may be a bit of a transition period for you, depending on how new you are to this lifestyle of a changed relationship with alcohol. You may experience setbacks, you may experience amazing benefits, but no matter what, you'll have a better understanding of your own body and how alcohol interacts with it. And that, we think, is priceless.

If you're convinced, here's a couple quick tips on participating in Dry January.

• Think about it ahead of time and set realistic goals for yourself
• Ask for support from friends and family
• Practice saying "no" to alcohol ahead of time
• Think of some coping mechanisms you can turn to, such as a favored hobby
• Keep track of your drinks (We can help with that!)

Whether or not you decide to participate in Dry January, we at Reframe encourage you to assess your relationship with alcohol, and we are here to support you on your journey of altering that relationship.

And remember - you've got this.

If you've been drinking alcohol on a regular basis for a long time, you might hear that it's dangerous or difficult to quit cold-turkey. A tapering process can help you to change your relationship with alcohol in a safe, sustainable way.

However, we want to note that tapering isn't for everyone! If this doesn't sound like the right strategy for you, that's okay. Listen to yourself and consider your options.

Today, we're going to discuss withdrawal and some ways that you can taper off your alcohol use.

Withdrawal

Let's talk about one of the main struggles of cutting down or quitting drinking, withdrawal.

Regular drinking causes the body and brain to become dependent on alcohol over time. When the body no longer has alcohol, it reacts physically. This is normal! Some of the common symptoms include sweating, restlessness, cravings, and tremors.

When we stop drinking all at once, rather than tapering, these symptoms can be a stressful shock to the system. The discomfort can then cause some to give up completely and return to drinking. In tapering off, you may experience less stress and potentially fewer symptoms.

How to Taper Off Alcohol

• Identify how much you usually drink: In order to create a tapering system that works for you, you need to know how much you personally drink each day or week. Keep a log and figure out how much you drink.
• Create a plan: Design a schedule or calendar laying out how you'll gradually reduce number of drinks you consume over a period of time. For example, if you drink 7 glasses of wine a day, plan to cut back to 6 for several days, then cut down to 5 several days after that. You can also taper off by spacing out length of time between each drink.
• Try the plan and reevaluate: Start following it and see how it feels! After a week or so, reevaluate your plan. If you need to adjust it, adjust it. It's okay for this to be an evolving process.

Sometimes, tapering just isn't the right system. If it isn't working for you, it's possible that it's time to think about your triggers, support networks, and everything else that can affect your relationship with alcohol. Don't give up! There are so many other methods.

You've got this. We at Reframe have your back and are committed to being there for you every step of the way. Download the app today, and begin working toward a more fulfilling life.

If you've landed on this page, you're probably in a place where you're considering cutting alcohol out of your life, and you want it to be a quick, clean break. You can make this decision today.

However, we first want to acknowledge that it's not always an easy, flawless path. There will probably be setbacks and bumps in the road, and that's okay! Have grit and persistence, and you can get back on track. A bump in the road doesn't define you.

Here at Reframe, we want to meet you on your journey, wherever you're at. This article will detail a couple important tips to quit drinking, and if you're interested on taking some steps toward cutting back or stopping alcohol use with us, download the Reframe app. We'd love to have you.

Now, let's get into some tips on what will help you to get sober.

• Determine your "why." This is made up of some of the reasons you're considering quitting or cutting back on drinking. These reasons could be physical, emotional, or have to do with relationships. When you can identify your "why," you can always come back to it when you need to center yourself.
• Change your environment. Remove alcohol from your home. Take a different route to work that doesn't pass by the liquor store. In changing simple environmental factors, you can remove yourself from situations that may lead you to drink.
• Find a support system/community. One of the best things you can do is to surround yourself with people who support you. Identify trusted members of your network and confide in them. You can also find communities online or in-person with others who are on a similar journey. This way, you can hold each other accountable and be there for one another throughout this process.
• Practice turning down a drink. In our culture, drinking alcohol is extremely commonplace, and it may even go against the current to turn down a drink. Take time to practice ways to say "no."
• Self-care & coping mechanisms. Oftentimes, we drink alcohol as a form of coping. Replace the time you'd spend drinking with other self-care and coping mechanisms, such as exercise, a new hobby, journaling, etc.
• Learn the benefits. If you haven't read our article about the benefits of cutting down on drinking yet, check it out here. When you know of the benefits you're gaining from a changed relationship with alcohol, it may encourage you to keep going.

The first step is deciding to change your relationship with alcohol. Everything else listed here will help you along from there.

You've got this. We at Reframe are here to support and help you along this journey. Join us today, and begin working toward a more fulfilling life.

Maybe you're already on the path to quitting or cutting down on alcohol use, or maybe you're still considering it. Either way, it's important to know some ways that you can stay on the path once you're on it.

Remember, if you're interested on taking some steps toward cutting back or stopping alcohol use with us, download the Reframe app. We'd love to have you.

• Build and maintain a healthy support system. When we're working toward changing our relationship with alcohol, having a support network or community is crucial. These are people that we can lean on when we need them. You can build this up with people you already know or find new communities that may be on a similar journey to you.
• Know (and learn to avoid) your triggers. Triggers can be places, people, emotions, or anything that may tempt you to drink. An example of a trigger could be a bar you used to frequent or a certain life stressor. When you can identify your personal triggers, you can learn how to stay away from them.
• Keep your "why" at the forefront of your mind. Your "why" is made up of the reasons that you decided to cut back or quit drinking. When you need to center yourself or remind yourself of why you made this decision, focus back on these reasons.
• Regularly use self-care and coping mechanisms. Find some new coping mechanisms to replace alcohol and regularly use them. These could be exercise, journaling, a new hobby, anything that brings you some comfort and happiness.
• Have persistence through setbacks. On this journey, it's common and normal to have bumps in the road. When you experience a setback, reach out to your support system for some guidance and comfort. Remind yourself that you can do this, and you can keep going.
• Celebrate milestones. Acknowledge the hard work you're putting in and the progress you've made. Reward yourself with something that doesn't involve alcohol. Remember, it's a huge deal that you've taken these steps. You're doing great, and you should absolutely celebrate!

No matter where you're at on your journey today, these tips can help you stay solid on your path when you change your relationship with alcohol. You've got this!

We at Reframe have your back and are committed to being there for you every step of the way. Download the app today, and begin working toward a more fulfilling life.

When considering cutting down or quitting drinking completely, it's normal to wonder what happens next. Though the specifics vary from person to person, we can talk about some recognized trends so that you know what to expect.

• Withdrawal Symptoms:
• Let's talk about one of the main fears of cutting down or quitting drinking, withdrawal. Regular drinking causes the body and brain to become dependent on alcohol over time. When the body no longer has alcohol, it reacts physically. This is normal! Some of the common symptoms include sweating, restlessness, cravings, and tremors. Don't fear, though - these symptoms will end after only 3-7 days, and then you'll experience only benefits from there on.
• Physical Changes
• Appearance: After ****a couple weeks to a month, you may begin to notice healthy weight loss and improvements in your skin and hair.
• Sleep and Energy: You'll experience improvements in sleep, finding yourself able to sleep longer and deeper. During the day, you'll experience greater energy.
• Health: Your physical health will also improve when you quit or cut back on drinking. Between liver relief, decreased risk of cardiovascular disease, reduced risk of cancer, and more, there are huge long-term health benefits.
• Mental & Emotional Changes
• Cognitive Function: Your brain will be functioning at a higher level than you may have experienced in a long time. Prepare for improve memory and concentration, among other cognitive benefits.
• Improved Mental Health: Many who cut back on or quit drinking notice lowered and less frequent feelings of anxiety and depression.

When you cut back on or quit drinking, there's a lot that happens. We hope that this article helps prepare you for what's to come.

Here at Reframe, we want to be a support system for you, to help you through the difficult times and remind you of everything you're gaining. Join us today, and begin working toward a more fulfilling life.

‍

If you've landed on this page, you're probably in a place where you're considering taking a break from alcohol or cutting it out of your life completely.

Here at Reframe, we want to meet you on your journey, wherever you're at. This article will detail a couple important tips to quit drinking, and if you're interested on taking some steps toward cutting back or stopping alcohol use with us, download the Reframe app. We'd love to have you.

• Determine your "why." This is made up of some of the reasons you're considering quitting or cutting back on drinking. These reasons could be physical, emotional, or have to do with relationships. When you can identify your "why," you can always come back to it when you need to center yourself.
• Find a support system/community. One of the best things you can do is to surround yourself with people who support you. Identify trusted members of your network and confide in them. You can also find communities online or in-person with others who are on a similar journey. This way, you can hold each other accountable and be there for one another throughout this process.
• Practice turning down a drink. In our culture, drinking alcohol is extremely commonplace, and it may even go against the current to turn down a drink. Take time to practice ways to say "no."
• Change your environment. Remove alcohol from your home. Take a different route to work that doesn't pass by the liquor store. In changing simple environmental factors, you can remove yourself from situations that may lead you to drink.
• Self-care & coping mechanisms. Oftentimes, we drink alcohol as a form of coping. Replace the time you'd spend drinking with other self-care and coping mechanisms, such as exercise, a new hobby, journaling, etc.
• Learn the benefits. If you haven't read our article about the benefits of cutting down on drinking yet, check it out here. When you know of the benefits you're gaining from a changed relationship with alcohol, it may encourage you to keep going.
• Have grit and persistence despite setbacks. It's incredibly common to experience setbacks, and it doesn't make you any less. When you experience a setback, reach out to your support system. Remind yourself that you can do this, and you can keep going. Your progress is not defined by a bump in the road.

Remember, you've got this. We at Reframe are here to support and help you along this journey. Join us today, and begin working toward a more fulfilling life.

‍

‍

Benefits of Cutting Back

When you quit drinking, or even cut back on drinking, you'll experience real effects on your body and mind.

Before we get into the benefits, it's important to note that benefits vary based on how much of a change you make. It has to do with, for example, someone who drinks 20 alcoholic beverages a week and cuts down to 5 may notice pronounced changes in the physical body. Someone who consumes 5 drinks a week and cuts down to 3 will experience less of a change, though they may still find benefits.

Some of these effects may be noticed shortly after giving up alcohol or cutting back, whereas others may take longer to experience.

At the end of the day, though, it is clear that no matter how much someone drinks now, if they cut back on or give up alcohol, there will be benefits.

First, let's get into some of the physical effects.

• Better sleep and increased energy: You'll find it easier to fall asleep, and your sleep quality will improve.
• Weight loss: Believe it or not, alcohol is usually paired with a ton of sugar and calories. Cut it down, and you'll notice a slimmer waistline.
• Decreased risk of health problems including cancer and heart disease: Your blood pressure and cholesterol levels will both begin to improve. When you cut down, your body thanks you for it long-term!
• Improved liver function: Alcohol takes a massive toll on the liver, but when you cut back, the damage starts to reverse.
• Improved appearance: Say goodbye to puffy skin and dull strands of hair.

Next, let's talk about the mental effects.

• Reduced depression and anxiety: Though some drink to relieve stress in life, drinking alcohol actually increases likelihood of depression and anxiety.
• Improved memory and concentration: Alcohol takes a toll on the brain and cognition, but, good news. This is reversible.
• More feelings of positivity: When you cut back on alcohol, you won't experience the low mood, anxiety, and tiredness from before, so you'll be able to focus on what brings you joy.

Some other benefits include stronger relationships with people you care about, no hangovers, and saving money.

Keep in mind that the pace and types of benefits may vary from person to person, but the bottom line is the same: When you make a change, you're going to experience some benefits.

Join us today at Reframe and begin your journey working toward a more fulfilling life.

‍

Have you ever woken up with a crippling hangover, swearing off alcohol, only to find yourself reaching for a glass of wine later that same day? We’ve all been there. It's important not to be hard on yourself, as the reason this happens is not purely from a lack of self-control... Alcohol changes your brain on a biological level. Over time, drinking can wear down the mental and emotional resilience needed to change your habits. This can become like a feedback loop, keeping you stuck in cycles of drinking. Fortunately, there are ways to break out of this and take back your power. It can be helpful to become aware of the impact of drinking on your brain and how it can keep you trapped. Let’s take a closer look…

‍‍

How Alcohol Changes Your Mind‍

When you’re out with friends sipping on your favorite craft beer, it can be easy to forget that you’re actually ingesting a toxin. Alcohol can cross the blood-brain barrier, meaning that it can directly affect the health of your brain. Studies show that heavy drinking can damage existing neurons and prevent the growth of new ones. Over time, it can even shrink the size of your brain.(1) Alcohol may also damage the hippocampus, which is the area of the brain responsible for storing memories. Over time, this can lead to forgetfulness, less clarity, and an inability to focus.(2)The purpose of this information isn’t to scare you, but to help you understand the huge impact alcohol can have on your brain. If you think about it, your brain affects your entire perception and experience of reality. In a sense, alcohol is hijacking your mind. So if you’re having a hard time controlling your drinking, it's important to seek support. The good news is that this damage is reversible. The miracle of the human body is that it's self-healing when given the right conditions. Taking a break from alcohol allows your brain to repair itself, leading to brain growth and improved brain function.1

How Alcohol Causes Cycles of Anxiety

Many believe the myth that alcohol is a quick cure for anxiety – and for good reason. In the short term, a buzz is an easy way to calm your nerves. But the reality is that drinking can actually worsen your baseline levels of anxiety over time. At first, alcohol can feel relaxing because it temporarily boosts the neurotransmitter, GABA. Over longer periods of time, a drinking habit can actually lead to a deficiency of GABA.(3) This may actually cause a feedback loop. As alcohol depletes GABA and increases anxiety, many will cope by reaching for another drink for temporary relief. This further worsens the GABA deficiency, digging you deeper into a pit of stress.

Hangovers are another way that alcohol can affect mental health. There's actually a scientific reason behind that feeling of hangxiety. Hangovers increase activity in the areas of the brain responsible for anxiety and panic attacks.3 If you’re particularly sensitive to alcohol, these effects can last for days. Frequent drinkers may not notice this as the increased anxiety has become their new normal.

By taking a break from alcohol, you will no longer be swimming upstream against its stress-inducing effects on your brain. Many notice that their baseline level of anxiety drops, simply from removing alcohol.

How to Take Back Your Power

At first, it can feel like an uphill battle to try to quit or cut back on drinking. It’s so important to have self-compassion and remind yourself that this is a normal part of the journey. When you experience stress or negative emotions, it may feel habitual to reach for a drink. Learning alternative coping skills will help carry you through these cravings. As your alcohol-free journey goes on, it will get easier. The longer you refrain from drinking, the more your brain is able to rebalance and repair itself. This will allow you to face stressful situations and cravings with more and more ease.

Over time, you will find that you are strengthening your own innate resilience. This is something you’ve always had inside of you, but alcohol has temporarily robbed you of. These benefits will extend beyond sobriety, as you can use that power to create new habits and life changes. In the initial phases of quitting drinking, it is so important to have adequate support in place. That’s what we’re here for. At Reframe, our approach is based on an awareness of neuroscience.

Do you desire to travel alcohol free, but don't know how to be proactive? This guide dives deep into tips & tricks based on my personal experience. Learn what you should do, confidently, before traveling AF.

1. RESEARCH

Take time to research where you are staying, where you want to dine, where you want to explore, everywhere. If you are staying at a hotel/resort, typically they want to accommodate your lodge. Tell them your favorite non-alcoholic beverages to supply in the fridge. It is also important to ask the host to remove any alcohol from the room.

2. LUGGAGE

If you can pack your favorite non-alcoholic beverages, depending on where you are traveling, do it! Ask your favorite beverage brand if they have travel size options. Make sure to pack tight & safe to avoid breakage.

3. MANTRA

Establishing your mindset before the trip is a priority. You need to choose to be alcohol free, mentally & physically. This decision will set the trip tone. Create a mantra about your alcohol-free choice that you can reference, during the trip, when you are experiencing a craving or just need to read it as a gentle reminder.

4. ROUTINE
   

Routines nourish and enhance your AF journey and habits can help support your cognitive function, too. The brain learns to anticipate habits and routines, and with disturbance, the brain becomes quickly overwhelmed. Restlessness & boredom is a result of a lack of structure. Example of ways you can create a routine, even while on vacation: Keep your sleeping and eating habits the same or similar. Get exercise and movement in, even if it's just a good stretch. Spend personal time exploring this new place. Stay connected to AF support through sober instagram or the Reframe chat forum. 

5. LANGUAGE

If you are traveling to a country where they speak a different language, it's best to learn how to say "I am sober" or "I am alcohol free" in that language. This will help you feel more confident when exploring & dining out. 

6. SUPPORT
   

If you can bring an alcohol-free companion, do it! If not, have your support companion or group ready to text or call, during a time you need to connect with someone. A daily check-in is great to add to your routine. It will help establish your alcohol-free mindset each day. 

7. TOOL KIT

It is important to stick to your AF plan. What is in your AF toolkit? 

Here are some ideas:

- Reframe App

- Find a local meeting or support group

- Craving Redirect

- Support System

- Meditation

- Gratitude Journal

- Podcast (Make sure you tune into Reframe's podcast, The Dry Life)

8. ADVENTURE

Explore! Keep your mind busy with activities and adventure, but not too busy that you are creating stress on your mind and body. Creating a schedule with activities will help prevent you from experiencing boredom and therefore, less time to think about filling it with alcohol. 

And lastly, keep it fun! : )

‍

By Chelsea Monroe | Mixed Without