Moderation is a growing movement that uses meditation to reduce alcohol consumption.
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Dry January, Drynuary for the initiated, or for those who are new to the idea, gives your body and mind the chance to rest and recover from seasonal weariness and bloat. This approach to reducing alcohol intake to live more fully in each moment is possible year-round. A growing number of people are “sober curious” and explore elements of a non-alcoholic lifestyle, but not completely abstaining.
Rosamund Dean, a London journalist who published a book on the topic in 2017, said that mindful drinking, which is a philosophy and phrase that encourages self-reflection through meditation, has become more common in recent years. She said she wanted to be more intentional about how she viewed alcohol, and not just as a routine or a fix.
She said, “It was going along to work where there was nasty cheap white wine and knocking back,” or “putting my kids to bed after a hectic day and cracking open a bottle.” “It’s what you do when you don’t think about it.” Mindful alcohol, on the other hand, is “bringing awareness to your choices in relation to alcohol consumption”: such as counting how many cocktails you have in a given evening or paying attention to where, why and when you are drawn to drinking.
People looking to cut down on the bad habits they have developed since the pandemic might find this moderation mindset appealing. Studies show a sharp increase in problematic drinking, particularly among women. Millie Gooch, founder of the Sober Girl Society group in 2018, said that the pandemic was slowing down and “we had a real surge in people coming to our services.” This community brings together sober and “sober curious,” women to host events such as “boozeless brunches” or virtual breakfast discussions.
Ruby Warrington, a New York writer, first used the term “sober curious” five years ago. In an interview, she stated that her drinking habits were under control at the time. She never drank more than two drinks in a row, and she never blacked out. She drank more than she liked to, and she couldn’t say no. Ms. Warrington sought a middle ground in her drinking habits: the ability to question her alcoholism without having to end it. She published “Sober Curious” in 2018, describing her philosophy behind “choosing not to drink”. Ms. Warrington believes that examining one’s drinking habits can lead to more mindful drinking.
“Collectively we’ve inherited a story about alcohol that says that the only way you can change your drinking habits is if it’s hit rock bottom,” Dru Jaeger, cofounder and director of programs for Club Soda. The online community was founded nearly seven years ago in Britain. It hosts social events online and in person, and offers free and paid programs to help members reduce their drinking habits. Over half of Club Soda’s more than 70,000 members are interested not in quitting drinking but in moderating it. About half of Club Soda’s over 70,000 members are interested in reducing their drinking rather than becoming completely sober.
The effectiveness of mindfulness in moderate drinking is not well documented. An 2017 study involving 68 heavy drinkers in Britain showed that people who were given mindfulness instruction for 11 minutes had a significantly lower alcohol intake the following week. Sunjeev Kamboj (a University College London psychology professor and the study’s lead author) said that participants may have been able to regulate their emotions and rely on mindfulness to deal with stress.
According to Kenneth Stoller (associate professor of psychiatry, behavioral sciences, and Johns Hopkins University School of Medicine), mindful drinking also uses similar strategies to cognitive behavior therapy, which is a psychological intervention that addresses depression and anxiety. Mindful drinking is a tool that encourages people to recognize the effects alcohol has on their thoughts and feelings. However, it is not recommended for those with severe alcohol problems or other alcohol-related disorders.
Experts and veterans who are “sober curious,” shared their tips on how to be more mindful about alcohol.
Eric Helgas, The New York Times
Take a moment to reflect
Ms. Warrington suggests that anyone who is interested in cutting down on alcohol consumption should stop drinking for a longer period of time, usually between 30 and 100 day. She said that this is a time to reflect and take stock. You can reflect on the impact alcohol has on your life, as well as the times in your day that make you crave alcohol.
Dr. Stoller suggests that you think about what you enjoy and dislike about drinking. What is it about the alcohol taste that attracts you? Is it the bodily sensation of a buzz or alcohol? Consider how much alcohol you consume in order to achieve a particular effect. Next, consider what aspects of drinking you don’t enjoy as much, such as hangovers and feeling lost. These aspects can help you to set realistic goals for cutting down on your drinking, he stated.
Plan!
Dr. Stoller stated that drinking reduces our awareness of the world and creates what psychologists refer to as “alcoholic myopia”. We are unable to see beyond the moment. He said that it is crucial to have a plan in place for mindful drinking before you start. You can do this by drinking with a friend who is also mindful, eating while you drink and asking the bartender for half of the alcohol in your cocktail. These tips will reduce the amount of alcohol in your system. This can help you to be more mindful about what drinks you choose.
Ms. Dean adheres to the rule of three, which she refers to as three drinks or less and no more than three nights per week. She often drinks less than this, she explained, which prompts her to enjoy each drink.
Ask questions
Don’t assume that booze is a given. Make sure you make conscious and deliberate decisions about drinking if you do decide to have it. Consider whether alcohol will enhance your experience. What difference will it make to your evening at the bar or at a party? If you are drinking to have fun at an event, you might want to go home.
Ms. Gooch encourages people who are new to mindful drinking to continue asking questions about the factors that drive their alcohol consumption, such as the friends they drink with most and the circumstances that lead them to go to the bar.
Ms. Warrington stated, “If you really want a glass wine, then have one.” Pay attention to how it feels when you drink it. What does wine taste like? What made you crave alcohol? What makes you feel the next morning? She advised, “Keep curious.”
