How To Break the Boredom-Alcohol Loop

But the truth is, most of life is ordinary, with brief moments of joy and surprise in between.In fact, it’s the ordinary that makes those moments of excitement feel so exhilarating. I did math, even if we live to 90, that’s just 32,872 days on Earth. If existential boredom is about a lack of meaning, then situational boredom is about a lack of stimulation. Boredom happens when your drinking because of boredom mind is under-stimulated or disconnected from meaning—and we’re wired, both biologically and culturally, to avoid it.

Alisha Hamel, LSW, LAC —  Licensed Social Worker & Licensed Addiction Counselor

Believe it or not, in my experience, up to 30–40% of situational boredom can actually be avoided or reduced. Opting out is an underrated and underutilized option—especially for high-functioning people who are used to pushing through. 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. If boredom has been a major roadblock keeping you stuck in the drinking cycle, you are not alone. Reducing alcohol intake may produce withdrawal symptoms such as sweating, shivering, high blood pressure, vomiting, fatigue, etc.

Boredom Drinking Alcohol Abuse Rehab Programs

Over time, it can dramatically diminish our tolerance to boredom,  and our brain starts needing that loop to get through anything tedious at all. 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. While it may provide temporary relief, the long-term effects are far more damaging.

What Are The Benefits of Not Drinking Alcohol?

Alcoholism profoundly affects the entire body, especially the brain, heart, pancreas, mouth, liver, and the immune system. Despite its negative impacts, more Americans than ever consume alcohol regularly, especially women and minorities. Various factors lead individuals to abuse alcohol, including genetic traits, environmental reasons, and societal factors. Still, alcohol is a highly addictive substance that can lead to dependency, especially when consuming frequently and in large quantities. Drinking out of boredom can reinforce negative feelings and self-medicate.

If you want to reduce the amount of alcohol you drink, it makes sense to avoid busy bars and thirsty friends. But many of us should because millions of us resort to drinking out of boredom whilst relaxing at home. The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge. Boredom can indeed lead to cravings for alcohol, but it doesn’t have to be this way.

Am I An Alcoholic – If You Have To Ask, Read This First

Some individuals may turn to alcohol as a way to kill time, mistakenly believing that a drink can add excitement or ease the monotony. But drinking to cope with boredom is never a good plan, and this habit can spiral into a destructive cycle, bringing more harm than good. Originally from Tokyo, Anna earned a master’s degree in Clinical Mental Health from Denver Seminary in 2015.

Originally from Chino Hills, California, Chanel began her education at Gonzaga University, majoring in Psychology and minoring in Philosophy. She continued her education at the University of Denver and earned a master’s in clinical mental health counseling. Chanel completed internships at AspenRidge during her studies and eventually joined the team as a full-time primary clinician.

When referring to alcohol addiction, some may conjure up an image of a person consuming multiple daily bottles of low-end vodka and struggling to hold a steady job. Alcohol use disorder impacts millions across the nation, many of which are considered high-functioning. The Anxiety and Depression Association of America says that alcohol and other substances can worsen anxiety symptoms. About 20% of Americans with an anxiety or mood disorder such as depression have an alcohol or other substance use disorder. If you’re having trouble making this change alone, Sunlight Recovery offers programs like individual therapy, group therapy and medical detox to help you with drug and alcohol treatment.

During the pandemic, this issue became even more apparent, with alcohol sales outside of bars and restaurants surging by 24% as people sought ways to escape the monotony of life at home. 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. Additionally, Courtney obtained certificates in Alcohol and Drug Studies and is certified in Branspotting, a clinical treatment technique aiding individuals in processing trauma. Breaking the boredom drinking loop isn’t just about saying “no” to alcohol—it’s about saying “yes” to a life where boredom doesn’t send you to the bottle. It asks us to upgrade the belief that alcohol is the only answer to boredom and to expand our skills for managing boredom with more empowering choices.

And take a closer look at if reaching for the bottle is really the answer we want. 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.

How to Stop Drinking from Boredom: The 4 Pillars of an Alcohol-Free Life

• But at home, it’s easy to get a bit too comfortable… you can get a long way down a bottle when you are sitting in front of the TV half-watching some series to pass the time.
• Plus, we’re always introducing new features to optimize your in-app experience.
• Swapping our routines and habits that are damaging you for ones that can strengthen your body and soul will give you a really clear reason why you want to stop drinking out of boredom.
• If you or a loved one is struggling with alcohol abuse, the first step is to reach out to a healthcare professional or a reputable treatment provider.
• How we react to the state of boredom is critical to our ongoing mental health, experts state.

Additionally, she has a master’s in holistic wellness and is trained in EMDR therapy for both in-person and virtual settings. Kathleen has more than 15 years of experience treating people who have a substance use disorder. Originally from Northborough, Massachusetts, Mary has supported adults cycling through the legal system—often with co-occurring mental-health and substance-use concerns. Kayla earned a master’s in Clinical Mental Health Counseling from Liberty University (August 2024) and completed Brainspotting Phase 1.

• She enjoys playing board games and having home karaoke nights with her friends.
• A Qualified mental health professional or psychiatrist can help and assist in managing these symptoms.
• If you’re ready to break free from this habit and reclaim control of your life, the Stop Drinking Expert is here to help.
• Anything to change up that routine of drinking out of boredom and make it harder for drinkers to find a place to get comfortable.

When we see boredom as a cue to seek real engagement rather than numbness, we open the door to healthier, more fulfilling choices. We perform our jobs to earn money, use that money to escape on vacations, and then rise and repeat through the same loop again. Many ex-drinkers find that boredom after quitting alcohol is one of the hardest emotions to deal with—especially when alcohol used to be their go-to solution for downtime or restlessness. We’re wired to avoid boredom because it feels deeply uncomfortable—so much so that many people would rather endure physical pain than sit quietly with their own thoughts. If you’re like most people I work with, you may have been told that changing your relationship with alcohol is simply about “just drinking less.” But that’s misguided advice.

Studies have shown that drinking as a coping mechanism is strongly linked to depression, anxiety, and emotional instability. When combined with the isolation or loneliness that often accompanies boredom, alcohol can push people further into mental health issues that require professional help to resolve. This article from Stop Drinking Expert explains more about the link between alcohol and depression. The normalization and accessibility of alcohol certainly doesn’t help when you’re struggling to stay sober.

Workaround managing and coping with those triggers by finding a different strategy that works best for you. Learning to identify the triggers to drinking is the first step towards preventing drinking out of boredom. For many, the lure of alcohol is not just about the taste or the buzz—it’s about escaping uncomfortable emotions. Boredom is one such emotion, and it can be surprisingly challenging.