How to Cut Down On Drinking by Rewiring the Brain
“Changing the way you think can change the way you drink.”
I’ve worked in restaurants for over 25 years and became all too familiar with late-night partying followed by rolling into the next shift, hoping it goes by quickly.
It wasn’t until my mid-thirties that I began to become aware that I’ve spent most of my life indulging in alcohol, and how acceptable and normal society made it, especially in hospitality culture.
Therefore, I took it upon myself to go completely alcohol free for 3.5 months, which became the most significant and transformative shift of my life.
Owing it all to the concept called neuroplasticity.
The longer one goes without alcohol, the greater the chance one can recover from the substance if it's stopped for some time.
“Neuroplasticity is the ability of the brain to reorganize and adapt from the result of experience.”
Astonishingly, the average adult brain weighs approximately 3 pounds and has roughly 100 billion neurons. Each neuron houses two extensions, a dendrite and an axon.
Neurotransmitters are chemical messengers that transmit signals across the synapse, enabling communication in the brain.
In addition, due to synaptic pruning, unused synapses will eventually disconnect. In contrast, those used will build stronger connections and help you rewire your mind for more fulfilled experiences.
Neuroplasticity
Neuroplasticity refers to the brain's ability to change and adapt due to its flexibility.
When you implement new experiences into your life, you create new connections and reorganize new pathways.
A consistent approach to this will make it harder to fall into old habits.
Allowing ample time for the brain to rewire may lead to a decreased desire for alcohol consumption or even a complete lack of interest in it.
Beliefs reside in the subconscious
It's actually our beliefs that select our genes that select our behaviour. We are not helpless slaves to our genetic or family history — The Biology of Belief.
Over time, we pick up belief patterns from our environment that reside in the subconscious mind. To alter our beliefs, we must acknowledge them.
It will take time, dedication, and new experiences, but it is possible.
Beliefs around alcohol may be:
Life is boring without alcohol.
Alcohol helps me relax after a long day.
Everybody drinks.
It helps with falling asleep.
I'm better at socializing.
In actuality:
Drinking causes more anxiety — and fuels stress. (Financial debt destroys relationships and causes embarrassment).
Not everyone drinks as much as you think.
Linked to several cancers.
Messes with the circadian rhythm.
Life is boring, which equals less drama.
Changing your perception and belief patterns about alcohol will enable you to attract new, expansive experiences without drinking.
Mindful meditation
Practicing meditation techniques can help slow down the thought process and anxiety that is linked to wanting to drink alcohol.
By focusing on the breath and breathing into the heart center, you can provide the body with space and balance.
It's important not to judge yourself and to observe your thoughts. Allow them to float by and write them down after your practice to better understand them.
Find a quiet space and set the ambiance with essential oils, candles or anything that makes you feel comfortable.
Practice 5 to 10 minutes a day.
It's okay that your mind wanders.
Focus on your breath and use counting techniques such as 1, 2, 3, 4, inhale, hold for 6 counts, and exhale for 8 counts.
Repeating this mindful meditation practice can build new neuron connections. Neurons are cells in the brain that process information and are responsible for how we feel, think, and act.
It is becoming increasingly well known that the benefits of meditation can change our brain structure, a phenomenon known as neuroplasticity.
Practicing mindfulness meditation will help prevent your mind from wandering, staying stuck in the past, or worrying about the future.
Still, ultimately, it's a tool to help replace your drinking patterns.
Change or add new social crowds
When so much of your social life revolves around drinking—especially in hospitality, it’s easy to stay stuck in the same patterns simply because everyone around you is doing the same.
Therefore, it is essential to either change your social circle or add new experiences to meet different people. It can be as simple as signing up for a cooking class or gym membership.
In my experience, I have a supportive network of individuals who don’t try to pressure me when I’m taking a break from drinking, because I honour my boundaries and clearly communicate my intentions.
The longer we step away from alcohol, the greater the brain’s capacity to recover, restore balance, and form healthier patterns. Taking time away from drinking doesn’t just create physical benefits; it opens the door to lasting mental and emotional change.
Science is an incredible source of information for understanding how the brain works.
The complex and incredible brain is a human computer; to maintain it, you have to work on it and remove outdated material, replacing it with updated information.
Furthermore, by mastering neuroplasticity for optimal brain health, you can begin to transform your life and your drinking habits.
If you are ready to take control of your health and wellness journey, I am here to help you get started.
Fill out the contact form and book your wellness call today!
If you are struggling with AUD, this content may not be for you. Please seek professional help.
