13 Uncommon Ways to Drink Less (And My Verdict)
Welcome to Journey to the Sunnyside, the podcast where we have thoughtful conversations to explore the science of habits, uncover the secrets to mindful living, and of course, your own mindful drinking journey. This podcast is brought to you by Sunnyside, the number one alcohol moderation platform. And if you could benefit from drinking a bit less, head on over to sunnyside.co to get a free fifteen day trial. I'm your host, Mike Hartenbrook, published author, neuroscience enthusiast, and habit change expert. Hey, and welcome back to Journey to the Sunny Side.
Speaker 1:I'm Mike Hartenbrook, and today I'm going to walk through 13 lesser known strategies that people use to drink less and whether or not they actually work. Some of these might sound out there to you. Some of these are surprisingly backed by science, even though they might not sound like it. And I've tried a few myself. In fact, I've tried more than a few.
Speaker 1:And the goal here isn't to say which strategy is the best. It's about experimentation because this is an individual basis. We all react different to everything. So let's get into it. So number one, let's start with self hypnosis because I actually hear this question a lot.
Speaker 1:Does it actually work? So let's go through this format and that is how do people use it? Guided audios with a therapist or on your own. Plant new habits directly into your subconscious, like I don't need alcohol to relax. And the science says hypnosis increases neuroplasticity and can support behavioral changes when paired with other tools.
Speaker 1:Things like CBD, cognitive behavioral therapy has been studied alongside hypnotherapy. And the meta analysis show modest but consistent results for reducing cravings. So my experience, I was doing a little bit of guided meditation and also hypnosis during a period when I was trying to make changes. And coupled with other things that I was doing, I would say that it wasn't noticeable as the thing that was working for me. And I would say that it was still in that category of meditation.
Speaker 1:I felt very relaxed. I felt very, able to unplug and more in tune with my thoughts and not racing thoughts, you know. So my verdict on this one is that with the science backing that there is studies that show that it's helpful and in my personal experience that I thought it was good, but it was definitely not the defining thing. So I say helpful reinforcement, but not a solo strategy. Okay.
Speaker 1:Number two is EFT tapping, which is emotional freedom therapy. And how do people use this? Well, you tap on pressure points while naming feelings or cravings out loud. I actually did a podcast on this one about a year ago. And you'll say things as you're tapping on these pressure points, places like the bridge of your nose or your chest.
Speaker 1:And you're saying things like, even though I want a drink right now, I fully accept and love myself. There are different variations. Everybody has their own. And the science says that it reduces cortisol and has shown results in lowering anxiety and addiction related urges. So my experience is that honestly, didn't think it would work.
Speaker 1:And whenever I did have a craving and I would do this, about three rounds of it, I showed significant reduction in my craving and I felt more centered. So my verdict is that it's surprisingly effective, but you actually have to try it. Okay, number three is psychedelics, and that includes microdosing, macrodosing, and usually always with a guided professional. And of course, Sunnyside does not endorse any use of psychedelics. However, they exist, people are using them, and people are seeing benefits.
Speaker 1:So how do people use it? Well, therapeutically, I'm not talking recreationally, either in high or low doses, they tend to disrupt old patterns and reset the reward system, often done with support. And another way of saying it is that not only is there a physical thing going on, however, also it gives you a new lens to look at things. It's almost like trying to go through the front door and realizing that that door is locked and you could just walk around the side to the back door and it's unlocked. It's it's a very strange thing to explain.
Speaker 1:And psilocybin, ketamine, and MDMA have shown major promise in clinical studies for treating alcohol dependency through neuroplasticity and emotional insights. So you have these deep experiences, plus you give your brain the ability to be much more plastic, so it's malleable at that time to form better habits after the session. And my experience was kind of what I just said there is that I've done these guided journeys, not specifically for alcohol. However, as a really nice upside is that I just didn't have the urge to drink at that time afterwards. Can't really explain why, I just didn't.
Speaker 1:So the verdict on that, transformational, but it's not a casual thing to approach lightly. Number four, NSDR, which is non sleep deep rest. I've talked about this before. And basically just lay down, you listen to a guided practice, it kind of goes through your body, you know, focus on your arm, your hand, this and that. And the science says that it increases dopamine sensitivity, helps with decision fatigue, restores self control, and it's backed by neuroscience labs like Huberman, who's a very well known doctor out there talking on this subject.
Speaker 1:It's also known as Yoga Nidra. It's not anything new. That is sort of a new term for it. And my experience is that it was huge, especially, when I'm tired. And I I just did it yesterday, to be honest.
Speaker 1:Instead of naps, I do a guided NSDR or yoga nidra. I just look it up on YouTube, yoga nidra, and it's really helpful. It can be twenty, thirty minutes. So my verdict is that this is a hidden gem. It's really easy.
Speaker 1:It's free, and it's widely effective. Number five is breath work. How do people use it? Well, it's deep breathing, rhythmic breathing, things like Wim Hof or Holotropic sessions to reset the mental and emotional states. And the science says it improves heart rate variability, boosts dopamine, and even mimics the effects of altered states in the brain.
Speaker 1:In my experience, I've been an advocate of breath work. I've been doing it now since, well, let's see, almost ten years. So breath work really is like my reset button. It really can help whether I'm in a funk, just in a bad mood, whether I'm tired. Sometimes I alternate breath work instead of taking a nap and I feel much better.
Speaker 1:And that really helps also with cravings. When you're not exhausted, in a bad mood, you can make better decisions. So my verdict is you get a great natural high from it, and it's a really fast reset, fastest one that I've ever found. Okay. Number six is EMDR therapy.
Speaker 1:Originally, this was used for trauma, uses eye movements to reprocess stuck emotional memories, and many of which drive self soothing by drinking. So the science says that it's highly effective for PTSD and emerging studies show benefits for addiction and emotional regulation. My experience, I haven't done it. I have zero experience with it personally. I know that my mom actually does EMDR therapy and says that it's really beneficial for her.
Speaker 1:So the verdict is, if your drinking is tied to old pain or trauma, this could be a game changer for you to try. Okay, subconscious identity scripting. How do people use it? Well, you write and repeat identity based statements. So for example, in this context is, I am somebody that can take it or leave it when it comes to drinking.
Speaker 1:And the science says that it activates the brain filtering system, the RAS, to reinforce aligned behavior. So basically, you start acting like who you say that you are. And my experience with this is that it was subtle, but it was real. And rewriting my identity changed how I made decisions. I actually did notice a difference when I did this.
Speaker 1:So the verdict on this, it's quiet but powerful. So it's worth adding to your routine. Number eight is cannabis for harm reduction. So people use cannabis or CBD to wind down instead of alcohol, especially when quitting feels way too hard all at once. What's the science say on this?
Speaker 1:Well, there's mixed opinions, mixed evidence. So one opinion though does lean that alcohol is more toxic than cannabis. So using cannabis instead is not as damaging. And also some say that it could then become a new crutch or dependency. Well, my experience is that I experimented with it.
Speaker 1:It definitely did lower my urge to drink. But to be honest, I just don't like cannabis. I don't like the way it makes me feel. So it's not one that I can really speak from a lot of experience here. So I think if it's something that works for you, keep doing it.
Speaker 1:If it's something that you've wanted to try, I don't think it's a high risk thing, but you have to decide that for yourself or confide with somebody that you trust that might give you an opinion. So the verdict on that, it could be something that works. I don't know that it has a hard verdict on that, to be honest. Okay, number nine is virtual reality therapy. And this is really interesting.
Speaker 1:So therapists are using virtual reality to simulate bars and parties or places where cravings would happen to respond to them differently in real time. So the science says it's new but promising. It reduces cue triggered cravings by allowing safe rehearsals. So it's basically cue exposure in a mock scenario. In my experience, I have no experience.
Speaker 1:So the verdict on that, early stage, but future could be promising. Okay. 10 is cold exposure. How do people use it? Well, all you have to do is look on Instagram and see somebody posting about it, to be honest, taking a cold shower, getting in a cold bath or tub or whatever.
Speaker 1:But the science says it increases the baseline dopamine by up to 250%. It can lower inflammation and activates the parasympathetic nervous system. My experiences, honestly, I did this long ago, even when I was probably in my twenties, early twenties. I just was always drawn to cold water before it was a thing. How do I think about it?
Speaker 1:I actually I don't know that it helped me when it came to alcohol, but I definitely feel like a million bucks and it's part of my routine still to this day. I find a lot of mental and physical benefit from it. So the verdict is for alcohol, I would say, I don't know that there's much benefit. I haven't seen any studies that are directly related to it. As a practice, if you're drawn to it and you try it and it feels great, keep doing it.
Speaker 1:Okay, 11, sleep optimization. So how do people use it? Focus on improving your sleep quality. You change things like your ritual, your nutrition, or when you eat, your environment, and all these things, you know, can either improve or negatively impact your sleep. And the science says that bad sleep raises cortisol, which increases impulsive behavior.
Speaker 1:Good sleep restores willpower, which is not something we're going to rely on. However, willpower is part of the equation and it also helps with emotional regulation. I mean, let's just face it, sleep is one of the most important things that we can do for our health and mental health. So my experience, you know, when I sleep better, I make better decisions. So my final verdict is that it is essential and key and something that you should put effort towards if it's something that you're struggling with.
Speaker 1:Number 12 is manifestation and mental rehearsal. So how do people use it? Visualize yourself handling stress, social situations, and winding down without alcohol and focusing on how it feels. So the science says mental rehearsal strengthens the same neural circuits as physically doing the practice itself. You know, you hear about Olympic athletes doing this, but so do high performers in recovery, you know, visualizing it.
Speaker 1:So my experience is I imagine being the kind of person who just didn't think about drinking. And to be honest, it became a reality. And even though I talk about this every single day, when it comes to my personal drinking, that's not something I think about. And so my verdict is, is that if you can see it, you can start living it. Okay.
Speaker 1:Our final one, thirteen, the thirty day break. How do people use it? They take a month off, dry January, sober October, dry July, as kind of a personal reset or something that maybe they might even just be jumping on the bandwagon. So the science says short term abstinence improves your sleep, obviously your health, your skin, everything's going to start feeling better. But the studies also show that many people who do just a thirty day break return to old patterns after, unless deeper work is done.
Speaker 1:And my experience is just that. I did lots and lots of thirty day breaks, and it wasn't until I went further to ninety days that I saw real lasting change. So my verdict is it's a good start. It's good for your health. It opens a doorway to see what's possible, but I think it's incomplete.
Speaker 1:So don't use those thirty days to rewire your habits, but you can understand your triggers. It's just a pause, but it's not really the full pivot. Okay. We made it through. So there you go.
Speaker 1:13 strategies, some unconventional, some underrated. One or two you might already be trying. You obviously don't need to try all of them. But if one of them calls you or you're curious about, I would urge you to look into that and see if it would work for you. And remember, it's all an experiment.
Speaker 1:Everything that we do here, just around alcohol and what we're talking, but, hey, that's life. You know, you gotta try things and eventually you'll find something that works just great for you. I hope you have a beautiful rest of your week and weekend, and cheers to your mindful drinking journey. This podcast is brought to you by Sunnyside, the number one alcohol moderation platform. And if you could benefit from drinking a bit less, head on over to sunnyside.co to get a free fifteen day trial.
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