Alcohol Reduction

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.

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.

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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.

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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.

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Now more than ever, the world is seeing more and more celebrities and influencers speak out about their decision to cut back or eliminate alcohol from their lifestyle. What was once thought of as a "trend" has become a permanent change for many.

As a society, we are becoming more aware of what our lives could be like, in the absence of alcohol, and many of us are ready to take the plunge! However, changing your relationship with alcohol can be DAUNTING, and not everyone is ready to dive in head first, especially if this is the first time you’ve ever thought about breaking up with booze.

Find comfort in knowing that you don’t necessarily have to quit drinking cold turkey right away, or even for good. This is a process that will take practice and a bit of getting used to. If you feel totally lost, and don’t know where to start, here are 5 simple ways you can start to change your drinking habits.

1. Stock up NA (non-alcoholic) options.

It’s easy to fall into the habit of picking up a bottle of wine while at the grocery store “just because”. Instead of buying more booze this weekend, try stocking up on some non-alcoholic options instead. Kombucha, sparkling water, and even 0.0% APV Beer can help quench your thirst and satisfy those cravings. It’s much easier to avoid the temptation of drinking when you limit the amount of alcohol you have in the house and keep alternative beverages on hand instead.

2. Try a dry challenge.

Many people drink because it’s a habit and because they’ve never had a reason not to drink. Challenges like #1000hoursdry or #SoberSeptember are a great way to break out of this habit and begin re-evaluating your relationship with alcohol. In fact, 82% of people who did a boozeless challenge say they drank less amounts of alcohol for up to a year after the challenge. Plus, telling people you are participating in a challenge is a great way to get them off your back when you tell them you aren’t drinking.

And it doesn’t have to just be in January or September. Here’s a list of challenges you can use for every month of the year!

#DryJanuary

#FeelFantasticFebruary

#ModerateMarch

#AbstinenceApril

#MissionNoBoozeMay

#DryJuly

#AbstemiousAugust

#SoberSeptember

#SoberOctober

#NoAlcoholNovember

#DontDrinkDecember

3. Plan boozeless activities.

Weekends can be a big trigger, so planning ahead and having things to do can really help change your drinking habits. Plus, going alcohol-free is the perfect time to try activities that you’ve always wanted to, but never had the time for because you spent your weekends drinking. Whether that’s taking a hike, doing some self-care, or staying in for a movie night, taking alcohol out of the picture allows you to be present and enjoy where you are.

4. Hang out with other non-drinkers

If you’re trying to cut back on your drinking, being around others who are drinking can make the process even more difficult. Instead, try to surround yourself with other people who find joy in doing things that don’t involve alcohol. You may even find that their habits and attitude will rub off on you!

5. Find new coping skills.

Besides social drinking, some of us may have other reasons we drink, like dealing with stress or negative emotions. Coming up with a solid list of healthy coping mechanisms can help when you’re feeling like you want to reach for the bottle. Meditation, movement, art, or journaling are all amazing places to start.

Now that you have some simple tools under your belt, take the next step and download Reframe to help you remain motivated, supported, and accountable.

Picture this: you’ve spent the last few days/weeks/months/years working hard to maintain your sobriety and evolve in the best way possible and then, one night, something leads you to drink. You convince yourself that you're a failure who’s just thrown away all of your progress. When you finally get past the shame and guilt and want to commit to sobriety once more, you are not sure where to start.

If this sounds familiar, you are not alone. Slips occur in almost one-third of recovering alcoholics during their first year of sobriety. A slipis a common part of recovery and does not mean you should give up being sober.

Here are some things you can do to begin the journey back to sobriety and move forward after a slip.

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1. Spend time reflecting and identify triggers

Slips don’t just happen randomly, although it may seem like it at first. All slips are caused by something whether that’s a trigger you are aware of, or one you haven’t ever considered. Take some time to reflect and identify what caused you to take that first sip. Was it a stressful situation, like a fight with a family member? Was it a strong craving that was acted upon because there was alcohol in the house?

By identifying our triggers, we can be prepared for the next time they arise and feel confident that we overcome them without alcohol.

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2. Put a plan in place for next time and make necessary changes

Now that you have identified your triggers, it’s important to put a plan in place for what you are going to do the next time you experience them. If you slipped because of stress, have a list of coping mechanisms you can do to relax during periods of high stress. If you slipped because you were craving a drink, make sure you have good alcohol alternatives in your house (like kombucha or NA beverages) that will help satisfy the craving for the time being. After all, the average craving only lasts about 20 minutes. As long as you distract yourself for that period of time, the worst part will be over.

In addition, it’s important to identify things that aren't currently serving you in your recovery plan. Some people find that the time after a slip is a great opportunity to take a new approach to their recovery. Recovery is not a one-size-fits-all project which is why it’s important to find what will work best for you.

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3. Seek out support

It may feel natural to hide from the world after a slip, overcome with feelings of guilt and shame. However, the only thing that feels worse than slipping is slipping alone. Use this time to connect with others who can support you in your time of need. Reframe’s forum or community meetings are both great ways to connect with others who know how you’re feeling and who can offer words of support and encouragement. You can also take advantage of Reframe’s one on one Thrive Coaching where you’ll have the ability to talk with a certified recovery coach or licensed mental health professional at the click of a button.

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4. Forgive Yourself

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Again, it’s common to experience feelings of shame and guilt after a slip. While these feelings may initially motivate you to want to make a change, they will not help you in the long run. Instead of wallowing in your regret, try to view your slip as a learning experience. Think of it as something you had to go through in order to come out stronger and smarter on the other side.

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Whether you're juggling remote learning with three kids, the entire industry you used to work in closed indefinitely, or you've perhaps even lost a loved one, there's no denying that the last year (and more) has dramatically impacted our universal stress level.

And, how much alcohol we're drinking.

Though it will still be some time before we have a full understanding of just how much more folks are drinking as a result of the global Covid-19 pandemic, initial data coming out of recent studies tell us that there has been a sharp increase in alcohol consumption since March 2020.

A recent study published in JAMA Network Open found that Americans drank 14% more alcohol from 2019 to 2020, and women, specifically, showed a staggering 41% increase in alcohol consumption over the same period. 1 in 10 women also reported an increase in problems arising in their lives because of their alcohol use.

So what do we make of this? There's still so much information to parse out before we have a crystal clear picture of what has happened, but one potential explanation is that alcohol is simply a substance that yields a rapid state change—going from Point A to Point B.

Anxious to relaxed, sad to numb, stressed to calm... and fast. Because alcohol is a physical depressant, it can dampen down our Central Nervous System, achieving that relaxed state in a split second. Sometimes we find ourselves craving a drink when we're stressed out, when we've had a long day and want to unwind, when we're lonely or sad or bored.

And we have all experienced an increase in all of those emotions throughout the pandemic. You are certainly not the only one, and you are also not the only one turning to alcohol more often as a result.

When we better understand the problem at hand, that empowers us to make a change. If you've decided it's time to change the way that alcohol is showing up in your life — if the pandemic has shifted your relationship with booze in a way that makes you uneasy or unsatisfied — 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 a core 160-day, evidence-based, education program, progress tracking, a private community, and a multitude of tools (think meditations, games, and more!), 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 exclusive video content.

Try Reframe FREE for 7 days, and Reframe the way you think and drink.

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SOURCE: Pollard MS, Tucker JS, Green HD. Changes in Adult Alcohol Use and Consequences During the COVID-19 Pandemic in the US. JAMA Netw Open. 2020;3(9):e2022942. doi:10.1001/jamanetworkopen.2020.22942

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Have you ever found yourself Googling questions like “am I an alcoholic?” or “do I have a drinking problem?” late at night?

You’re certainly not the first person to do so, and you won't be the last. Perhaps that query even landed you here! But here’s the thing: this might not be the right question for you.

When our relationship with alcohol progresses to the point where we begin to question it—to wonder if we have a “problem,” if we’re an alcoholic, if we need to quit—there’s a decent chance that it has started to impact our lives in a negative way. After all, alcohol is an addictive substance that alters our mental state.

But the problem that so many of us run up against when we start those late-night Google searches is that alcohol use, especially problematic alcohol use, lies on a spectrum. It’s rarely black and white: people who can drink alcohol and people who cannot drink alcohol. And yet, our societal understanding or “problem drinking” still remains very black and white.

The truth is, terms like “alcoholic” and “drinking problem” have pretty arbitrary definitions. There are certainly screening tools that will tell you if the amount of alcohol you are consuming is harmful to your physical body, and we have markers for “binge drinking,” “heavy drinking,” and so on, but sometimes the line between being “fine” and “not fine” is a little blurry. Another person’s understanding of “fine” might be vastly different than yours.

So instead, what if we started asking questions about how alcohol is showing up in our lives like, “is alcohol shrinking or expanding my life?” or “am I living up to my full potential with alcohol in my life?”

These questions take our alcohol use out of the context of clinical definitions and into how it makes us feel.

As human beings, we have incredibly intelligent inner guiding systems that help us know what is aligned with our purpose and what is not. If we’re asking these questions—if we have a “problem,” if alcohol is harming our lives, if alcohol is preventing us from showing up to our highest potential—then that inner guidance system is giving us a really good clue.

Next time you find yourself considering your alcohol use in those black and white terms we’re so familiar with, see how it feels to plug into that inner knowing, instead.

Here at Reframe, we help you reframe the way you think & drink. Unlock the highest version of you with Reframe Thrive Coaching.

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