” …and I’d be sent off to do chores I definitely didn’t want. And those messages don’t just live in commercials or sitcoms—they show up in our real lives, too. A few years ago, researchers at the University of Virginia did a really interesting experiment.
Many people I’ve worked with say that learning to say “no” gracefully is one of the most empowering skills of their alcohol-free journey. That’s why we have dedicated a lesson specifically to the skill of saying no. After a few sips, the irritable boredom fades, replaced by a buzzing numbness. You exhale, “Now this feels better,” and conclude that the ad is right — a glass of wine is indeed the solution for boredom. In other words, it’s no surprise that many of us end up drinking out of boredom—we’re wired to avoid that restless, under-stimulated state.
Why Drinking Feels Like It Works—At First
Support groups and education programs can also be invaluable in recovery. Resources from government websites and trusted organizations provide valuable information to help you understand treatment options and prepare for the recovery journey. Remember, seeking help is a sign of strength, and with the right support, recovery from alcohol abuse is entirely possible. Hailing from Boulder County, Courtney embarked on her academic journey by earning a bachelor’s degree in psychology. She furthered her education by completing a master’s of science in clinical mental health counseling from Capella University.
Steps to Break the Boredom Drinking Loop
But I’m going to explore solutions for people who sit at various points along the “sobriety is so boring” spectrum. It’s not as simple as “getting out there” and “trying something new.” It’s hard to do that when you suffer from extreme depression and anhedonia. The very things you should be doing to feel better require a level of motivation you might not be able to fathom.
This is particularly true if you’ve had a hard day at work or with the kids, and you are tired or stressed out. Soon it can seem weird NOT to have a glass in your hand, even if the rest of you is thinking about something else (or not thinking about very much at all). Beyond her clinical practice at AspenRidge, Courtney finds solace in outdoor activities, sports, reading, and cherishing quality time with her family and beloved dog.
We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol. These stories remind us that boredom isn’t merely a state of inactivity or idleness — it can also be a time for reflection, creativity, and unexpected discovery. Understanding this connection is the first step towards breaking the cycle.
Chanel describes herself as a humanistic therapist focused on building rapport and trust. She knows that when both of those are realized, they can accomplish each client’s unique goals together. She specializes in mood and personality disorders as they relate to addiction and is passionate about healing trauma by way of brainspotting and other trauma therapy methods. She has a goal to visit every state capitol and has been to 29 so far!
The Dopamine Connection
- It’s one of the many ways you will relearn how to enjoy life again without alcohol.
- When we see boredom as a cue to seek real engagement rather than numbness, we open the door to healthier, more fulfilling choices.
- If you have been around Sober Curiosity for a while, you know that alcohol’s “help” often comes with fine print.
- She specializes in supporting adults navigating addiction, trauma, and mood disorders.
If you know you will feel lonely or down, try and plan some interactions to reduce those feelings and your reliance on alcohol. As with anxiety, COVID has seen rates of loneliness soar, as people have been forced apart for months, or have lost connections to friends or social groups. Many people admit to drinking out of boredom because they feel lonely. But self-medicating like this is not just bad for your body, but it is also likely to make your mental health worse. Drinking out of boredom because you feel anxious is likely to make you feel worse because alcohol is a depressant, so if you are already feeling low, it makes those feelings more extreme. It’s very common for people, especially those with additional mental health issues like depression and anxiety, to drink out of boredom.
Step Boredom-Drinking Interrupt Sheet
- Bite-sized sober curious tips + inspiration you can read while waiting for your morning coffee to brew.
- Michael completed his MSW at the University of Denver (2017), followed by a Family Therapy certificate (Denver Family Institute, 2018) and advanced CSAT certification.
- By removing the alcohol and making those necessary lifestyle changes, we increase the chances of becoming people who can enjoy the simple pleasure of life once again.
- Just imagining the next few hours slowly creeping by – with nothing but my thoughts to occupy me – really makes me crave that drink.
- Reframe supports you in reducing alcohol consumption and enhancing your well-being.
I did math, even if we live to 90, that’s just 32,872 days on Earth. It’s made of small moments—including drinking out of boredom the mundane, repetitive ones. That leaves us with the other 60–70% of boredom—the kind that sticks around even after we’ve quit drinking, and can lead to relapse if we don’t know how to handle it.
Anything to change up that routine of drinking out of boredom and make it harder for drinkers to find a place to get comfortable. Situational boredom is part of life, but it doesn’t have to send you straight to the bottle. You can exit it, numb it, or engage with it—and only engagement builds the skills and resilience to break the boredom → drink → repeat loop for good. Early sobriety is a critical period when community and support networks are critical.
Anna Smith, LP – Assistant Clinical Director
Your friends are out getting drunk, the same as they always do. Meanwhile, you’re at home wondering how many days it would take someone to find your body after you’ve choked on those peanut M&M’s you’ve been knocking back during your latest Netflix binge. That being said, drinking FOMO is real and must be dealt with. Sometimes admitting the truth to yourself is the first step.
Ways to Stop Drinking Out of Boredom
If we held an office talent show, he’d try to win it with comedy. In another life, he’s pretty sure he was a Viking explorer—and he might still lobby for a holiday that celebrates Viking culture. To replace alcohol with empowering tools to meet the needs that alcohol once helped us meet in life.
When I was finished, it was like someone had hit the refresh button on my brain. I could go back and re-read what I wrote and approach it from the perspective of an outside observer. But I didn’t know what to do with them besides feel them. And the more I felt them, the more intense and blinding they would get. I over-identified with every negative feeling in my body.
Addiction impacted her own family and influenced her compassionate and empathetic relationship with clients. She believes in healing the whole person in a safe and supportive environment. Jill enjoys spending time outdoors with her family, friends, and pets when she is not in the office. She spends most weekends in the mountains hiking, fishing, 4-wheeling, and camping. Jill is an avid photographer and particularly enjoys Colorado sunsets. If she won the lottery tomorrow, Jill would create a pet sanctuary where the community would unite.
