“Mindful drinking,” a phrase and philosophy that brings self-reflection to meditation in a glass of wine or beer, has become more and more common in recent years, said Rosamund Dean, a reporter at London who published a book based on the term in 2017. She wanted to become more intentional in her relationship with alcohol, she said, instead of seeing alcohol as a habit or a crutch.
“It was going to the work event where there was bad, cheap white wine and spilling it,” or “putting the kids to bed after a busy day and opening a bottle,” she said. declared. “It’s the drinking that you do without really thinking about it.” Conscious drinking, on the other hand, means “making you aware of your behavior in relation to your decision to drink alcohol”: for example, counting the number of cocktails you consume in a given night, or wearing a pay close attention to why, where and when you are drawn to the drink.
This mindset of moderation could be particularly appealing to people looking for ways to reduce the disturbing habits they developed during the pandemic. Studies have shown a dramatic increase in problematic alcohol use over the past year, especially among women. As the pandemic progressed, “we had a real spike in people coming to us,” said Millie Gooch, who founded the Sober Girl Society collective in 2018. The community connects sober and “sober curious” women. for events like “alcohol-free brunches”. and virtual breakfast discussions.
Ruby Warrington, a writer in New York City, started using the term “curious sober” five years ago. At the time, she said in an interview, her drinking habits seemed to be under control: she had never passed out, or even drank for more than two nights in a row. But she drank more than she wanted, she didn’t feel able to say no. Ms Warrington longed for an intermediate approach to alcohol consumption: the ability to question one’s relationship with alcohol without ending it altogether.
In 2018, she released “Sober Curious: The Blissful Sleep, Greater Focus, Limitless Presence, and Deep Connection Awaiting Us All on the Other Side of Alcohol”, articulating the philosophy behind what she calls “choosing to challenge” his impulse to soak up. Warrington says questioning your drinking habits often leads people to adopt more conscious drinking strategies.
“Collectively, we’ve inherited this story about alcohol that the only way to change your drinking is to hit rock bottom,” said Dru Jaeger, co-founder and director of programs at Club Soda, a community online that sprouted. almost seven years ago in Britain. The group runs alcohol-free online and in-person social events, as well as free and paid programs that teach members how to reduce their drinking habits. About half of the more than 70,000 Club Soda members want to moderate their alcohol consumption rather than become completely sober. The group has seen steady growth, especially in the United States, in recent years, along with increased interest from those in their 20s concerned about the consequences of alcohol use on their mental health.
Drinking reduces our focus on the world.
There is limited scientific evidence on the effectiveness of using mindfulness to moderate drinking behaviors. A 2017 study of 68 heavy drinkers in Britain found that those who received 11 minutes of mindfulness instruction significantly reduced their alcohol intake the following week. This “meditation microdose” may have helped participants regulate their emotions, encouraging them to rely on mindfulness when they might otherwise turn to alcohol to cope with stress, said Sunjeev Kamboj, professor of psychology at University College London and lead author of the study. .
The conscious consumption approach also draws on strategies similar to cognitive behavioral therapy, a psychological intervention used to treat depression and anxiety, said Kenneth Stoller, associate professor of psychiatry and behavioral sciences at Johns Hopkins University School of Medicine. By encouraging people to identify the impact of alcohol on their thoughts, feelings and behaviors, mindful drinking can be an effective tool for people interested in reducing their alcohol consumption, he said, but not for anyone with a serious drinking problem or alcohol use disorder. .
Some “sober and curious” experts and veterans have offered tips for better thinking about alcohol.
STOP AND THINK
Ms. Warrington recommends that those interested in reducing their consumption consume alcohol for an extended period of time, usually between 30 and 100 days. This break is a time for reflection, she said. Ask yourself questions about the role alcohol plays in your life and the times in your daily routine – the weekend dinner with friends, the TV episode before bed – that make you want to eat the most. ‘want it, and find other ways to fill in the gaps.
Dr Stoller advises thinking about what you like and dislike about drinking alcohol. Is it the taste of alcohol that appeals to you? The bodily sensation of a buzz? Identify how much alcohol you typically consume to induce a certain effect, then examine the aspects of drinking that you enjoy less, such as hangovers or feeling out of control. Articulating these aspects of your alcoholic life can help you formulate realistic guidelines for reducing your drinking, he said.
MAKE A PLAN
Drinking reduces our focus on the world, Dr Stoller said, creating what some psychologists call “alcoholic nearsightedness” – we just focus on the present moment. This is why it is crucial to establish a conscious consumption plan in advance, he said. This can include drinking with a friend who also practices mindful drinking, making sure you eat while you drink, and having the bartender use half the amount of alcohol in a cocktail. These tips will slow down the rate of alcohol entering your system, he said, which can help you be more intentional about the drinks you choose to consume.
Ms. Dean sticks to what she calls the rule of three: three drinks or less, no more than three nights a week. Often times, she ends up drinking less than that, she says, and the hard limit prompts her to savor every drink.
TO ASK QUESTIONS
Don’t take alcohol for granted. If you are going to drink, make it a conscious and deliberate choice. Ask yourself if alcohol will add value to your experience – what difference will drinking alcohol make on your night out or your night out at the bar? And if you’re drinking to try and enjoy an event where you’re not having fun, just consider going home.
Ms. Gooch encourages those new to mindful drinking to continue to question the motivators behind their drinking, such as who they drink the most with and when they go to bars.
“If you really want to have a glass of wine, have a glass of wine,” Ms. Warrington said. But watch out for how it feels to drink it. What does wine taste like? What made you crave alcohol? How do you feel the next day? “Stay curious,” she said.