Month: September 2021

How many times in a day do we really notice what we’re doing? Our daily routines can become so habitual that we go on ‘autopilot’ mode and start reacting from our unconscious pathways instead of being fully engaged. While subconscious repetition can be helpful at times, it can also keep us feeling stuck in our ways. This is especially relevant when it comes to our drinking habits. 

If your drinking habits feel so deeply ingrained in your routine to the point where it feels impossible to change, you are not alone. It’s important to remember that drinking is something we do, but not who we are. Even what feels like “automatic” drinking habits can be changed. An incredibly powerful practice for overriding your subconscious instincts is actively turning mindless drinking into mindful drinking. 

What is mindful drinking?

With the rise of the sober curious movement and the mindful drinking trend, you may have heard this term before. Mindful drinking is the ability to observe one’s relationship with alcohol objectively and with deliberate curiosity. It’s the process of actively being aware of the amount of alcohol you consume and your motivation for drinking. Some people use mindful drinking in order to moderate drinking, while others use mindful drinking as a stepping stone in their journey towards abstinence.

If you’re not sure what your long-term goal is yet, that’s okay. Mindful drinking is a great way to start reflecting on your relationship with alcohol, and clarifying how you want alcohol to show up or not show up in your life. Growing this awareness can both illuminate your path forward, and strengthen your trust in your ability to reach your goals.

Tips on how to drink mindfully 

Examine the “what’s” and “how’s”

In any mindfulness practice, two very valuable components involve examining the “what’s” and “how’s” of the moment. For example, as you are reading this article,

• The “what’s” are made up of everything you are noticing in the process (i.e. feeling tired, absorbing as much information as you can, thinking about what you’re going to prepare for lunch). 
• The “how’s” are the ways the “what’s” are manifesting in yourself or the environment around you (i.e. eyes are heavy, writing notes down, listening to what your body is craving). 

The next time you are about to drink an alcoholic drink, consider the “what’s” and “how’s” to better assess what is going on for you at that moment and how it might be impacting your desire to drink. I would encourage you to try this check-in before every single alcoholic drink you are about to consume and take note of any changes in your thoughts as a result.

Oftentimes describing the “what’s” and “how’s” of the moment can lead to asking yourself; What might I want to be doing instead? How can I best care for myself right now? Is this next glass of beer or wine going to be something I enjoy? In essence, you can start to listen to your inner voice and genuine needs.

Create a mantra

Another trick is to create a mantra that can act as an “ah-ha” signal that you are ready to “tune in to” the present. A grounding mantra can help create a mindful moment, and allow you to make decisions that are aligned with your truest self. Phrases like “I am here” or “be where your feet are” can cue your brain to observe the situation, connect to your breath, and shift from that auto-pilot mode into powerful consciousness. I’ve also had patients reiterate these mantras with physical reminders around their home, including post-it notes and magnets. 

Immerse in the entirety of your experience

Actively engaging your five senses is another helpful mindfulness practice. This can mean managing cravings by submerging your senses in alternative forms of sensory behavior (i.e. sipping on alcohol alternatives like alcohol free drinks, lighting a relaxing candle, or going on a walk). If you’re trying to drink in moderation, it can also mean closely and intentionally observing the drinking experience itself with your five senses. 

Why intentional observation works to help reduce alcohol consumption is similar to the studies done with people trying to reduce smoking. The participants were asked to spend a few minutes holding the cigarette before using it. The more time they spent examining it, touching it, smelling it, soaking in what it looked like and how their body reacted to just observing it, the less likely they were to light it, and if they did light it, they stopped at that one or had significantly less than they would. 

Keep a journal 

All of the above mindful drinking tools can be further solidified through journaling. A journaling practice may include:

• Writing down your daily mantra before saying it aloud
• Noting the ‘whats and hows’ of your situation
• Recording your observations

In addition to these mindfulness practices, it can also be helpful to record your alcohol consumption. If you’re looking to reduce your consumption and become a more mindful drinker, recording drinks per day can help you reflect on your patterns, identify triggers, and track progress over time. Keeping a journal or log is also a best practice in specialized online alcohol therapy, where you’re encouraged to share these insights with your Care Team to align on goals and next steps.

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Incorporating mindful drinking into your own journey

We all have different reasons for cultivating mindfulness. For some, moving from mindless drinking to mindful drinking is about setting an ideal amount to consume and noting all the emotions, thoughts, and sensations that arise when trying to complete that plan. For others, mindfulness is used as a tool for recognizing triggers and managing cravings by becoming grounded in their “why” for abstaining. 

Like any coping skill, it’s best to put it into action during moments of relative ‘normalcy’. Practicing ‘while the kettle is cold’ allows for the muscle memory to develop so that mindfulness can be a go-to tool during challenging moments. That’s why it’s a great idea to incorporate mindfulness into your routine. You can even make it a game. Try to catch yourself disengaging and take a deep breath, or see if you can notice a certain object or color throughout your day. These are just some small ways to exercise your mindfulness “muscles” and break out of “autopilot” mode. Over time, the mindful drinking trend may become a part of your daily routine.

If you’re looking for a place to start, try following this guided mindful drinking meditation I recorded.

Rewarding benefits of mindful drinking

Mindful drinking not only allows you to better understand your relationship with alcohol, but also serves as a holistic self-care practice, creating neural pathways that benefit your overall mood and wellbeing. 

Mindfulness has been studied extensively for its benefits. Key benefits include: 

• Reduced stress
• Improved self-esteem
• Lowered blood pressure
• Improved circulation
• Boosted immune system

I get to witness the benefits of mindfulness firsthand as the therapist moderator of a free, weekly support group on the Monument platform dedicated to this topic. Many members of the group have shared that they have gained the necessary skills not just for reducing their alcohol intake, but for starting to understand what was under the surface of their desire to drink. They become better equipped to respond to their emotional needs rather than react to their initial impulse to drink. It is truly inspiring!

Of course everyone’s journey is different, but the more you explore mindfulness in a way that feels right for you, the more it can be something you genuinely can look forward to doing. 

Changing your relationship with alcohol with Monument

If mindful drinking sounds like a major jump to make alone, that’s completely understandable. There are experts ready and eager to guide you throughout your journey. Engaging in online alcohol treatment can be incredibly helpful for making progress towards your goals. In online alcohol therapy, you can work together with a specialized therapist to identify exactly what mindful drinking might look like for you on your unique journey.

Monument also offers personalized physician care and medication to stop drinking, free therapist-moderated support groups, and a 24/7 anonymous community chat. Exploring your options and discussing your experience with others can provide tremendous empowerment as you start becoming more aware of your current relationship with alcohol and the changes you’d like to make.

While it can be challenging to begin a mindful drinking practice, your work will be worth it. Not only does mindfulness allow you to examine the context for your drinking in a present-minded state, but it can also serve as the starting point of an invaluable tool for your overall self-care. If you’re not sure where to start, consider attending one of my mindfulness support group sessions. Join with your camera on or off. You are always welcome. 

A common misconception about chronic pain is that it only affects our physical health. However, a chronic pain condition can significantly impact how we move through the world and influence all dimensions of our wellbeing. It can also affect our relationship with alcohol. If you’re navigating chronic pain and unhealthy alcohol use, you are not alone. Simultaneously addressing both conditions is possible and often requires looking beyond immediate physical sensations. Let’s dive into why alcohol misuse and chronic pain commonly co-exist, and explore steps you can take to feel better. 

Identifying chronic pain 

Chronic pain usually refers to long-lasting pain that continues beyond a recovery period of 3-to-6 months. Chronic pain may be caused by an initial injury, or occur alongside a chronic health condition. Recognizing chronic pain can be a process of trusting the messages your body is giving you, especially if the initial trigger for your pain is no longer present. This does not mean the pain is not real. In fact, it’s indicative that what you’re feeling needs more time to heal. Understanding and addressing the complexities of chronic pain will provide relief and lead to a higher quality of life. One of those insights involves recognizing the impact alcohol has on your chronic pain, and vice versa.  

The risks of using alcohol to cope with pain 

When confronted with emotional and/or physical pain, alcohol can provide short-term relief, but ultimately has long-term consequences. According to the National Institute on Alcohol Abuse and Alcoholism, recent studies suggest that around 1 in 4 adults who experience chronic pain report self-medicating with alcohol, and 43–73 percent of people with alcohol use disorder (AUD) report experiencing chronic pain.¹

Drinking is known to numb the excitatory response of the nervous system, causing a temporary soothing effect and feeling of pain relief. However, studies have shown that for alcohol to reach the medical levels of pain moderation, one would typically have to consume much more than what’s considered healthy alcohol consumption by the CDC². This excessive alcohol consumption can be a sign of alcohol use disorder, and put individuals at risk of developing physical alcohol dependence. 

Furthermore, using alcohol to self-soothe can cause issues with:

• Memory
• Peripheral neuropathy
• Sleep
• Vitamin levels 

Deficiencies in vitamins, like thiamine, reduce your body’s ability to maintain healthy cell development. Moreover, alcohol can also have harmful interactions with both prescription and over-the-counter medications, leading to exacerbated chronic pain symptoms over time. While the short term may give you a “feeling” of pain relief, the long term effects can increase your pain severity.

There is no shame in having used alcohol as a coping mechanism. Many people drink to soothe uncomfortable feelings, whether those are psychological (ex. anxiety symptoms or depressive thoughts), physical (ex. chronic pain symptoms), or a combination of both. The persistent difficulty and demands of managing a chronic illness can be incredibly challenging, and seeking relief is only human. As I often witness with my clients, learning more about how drinking habits affect overall wellness can be incredibly empowering, and lead to both finding self-forgiveness, and adopting new forms of self-soothing. 

How to manage chronic pain without alcohol

Build a self-care practice 

When working with patients with a chronic pain condition, I always recommend creating a self-care plan. It may not seem appealing at first, but dedicating a small portion of your routine to stress and pain reduction can have long-term benefits for your overall health. Stress has been found to intensify chronic pain symptoms, which is why stress management is a core component of caring for your health and wellness. 

A self-care plan may include:

• Identifying your pain signals and warning signs of potential flare-ups and preparing an action plan when they do occur
• Engaging in hobbies, eating habits, and forms of exercise that promote physical and mental health
• Prioritizing stress-relieving activities such as yoga, meditation, baths, and other comforts
• Establishing an alcohol-free nighttime routine and maintaining a regular sleep schedule 
• Recognizing loved ones you can reach out to when you need support and utilizing them whenever necessary
• Consulting with trusted medical professionals when exhibiting chronic pain symptoms

Your self–care plan can evolve and grow, and it’s okay to start small. This plan might look like incorporating things like stress relief, nutrition, and hydration into your daily rituals. I also always make a case for developing a meditation practice, which is helpful in soothing the emotional pain and distress that may accompany physical pain. Mindfulness can significantly improve nervous system regulation and make all other self-care steps more achievable. If you’re looking for a place to start, join me in the free support group I lead dedicated to exploring mindfulness. Adopting one self-care habit can set the stage for overall healing. All of this can be done gradually and is often more effective when built in incremental steps. 

Seek support through expert care 

In addition to self–care, I also recommend exploring external support for accountability, guidance, and encouragement. Talk to your healthcare provider to see if pain medication for pain management is appropriate for you. Additionally, consider these components of online alcohol treatment, which can help you address chronic pain and drinking habits simultaneously:

• Physician care: A physician can review your medical history and help you formulate a treatment plan that aligns with your specific needs. That may include medication to stop drinking, among other recommendations about how to reach your goals. 
• Therapy: Alcohol is often used as a coping mechanism for chronic pain, and treatment can help you build new tools. Cognitive–behavioral therapy is especially helpful in revealing the inner-wisdom you already possess about how to manage alcohol cravings and building skills to tolerate negative feelings. Your therapist will build a curriculum specific to you and your needs.
  
• Community support: Hearing from others navigating chronic pain and sobriety or moderation can provide relief and encouragement. You can join us for our free, therapist-moderated support group: “Changing your relationship with alcohol while managing chronic pain,” and discuss topics such as distress tolerance, what ‘emotional sobriety’ means to you, and so much more.
  

Your journey changing your relationship with alcohol and managing chronic pain will be enriched when shared and experienced with others. There’s truth in the saying, “when you heal, I heal.” Adopting a sobriety or moderation goal can afford you the space and energy to find a long-term chronic pain management plan that works for you. One of the hardest truths to accept in any chronic pain journey is that healing is a lifelong process. We have to grieve what we once had, and can celebrate what’s to come. With time, those with chronic pain often find that a new appreciation for life emerges. This gratitude is found not just in what it means to “be able” to do something but also in allowing things to be just as they are. We’re here to help you get there. 

Sources: 

1. https://niaaa.scienceblog.com/231/the-complex-relationship-between-alcohol-and-pain/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6711399/ 
3. https://www.niaaa.nih.gov/publications/brochures-and-fact-sheets/using-alcohol-to-relieve-your-pain