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By Molly Watts, Author & Coach
4.8
136136 ratings
The podcast currently has 220 episodes available.
Introduction
Segment 1: The Power of Action vs. Inertia
Segment 2: Introduction to Behaviorceuticals
Segment 3: Learning from Driving Rats
Segment 4: Applications to Mindful Drinking
Segment 5: The Role of Mindfulness
Conclusion and Weekly Challenge
This week on the show I'm sharing an episode from Change Academy Podcast that I recorded with host Monica Reinagel.
We're talking all about how going off routine can sound like freedom, but in reality it's often our routines that really provide peace.
Check out the Change Academy podcast here: https://changeacademypodcast.com/
You can also listen to Monica on the Nutrition Diva podcast.
New to the podcast? Download the Podcast Listening Guide.
Want to schedule a call to talk about how I work with people? Click here for a FREE call.
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review.
Follow me on Facebook & Instagram: @AlcoholMinimalist
Low risk drinking guidelines from the NIAAA:
Healthy men under 65:
No more than 4 drinks in one day and no more than 14 drinks per week.
Healthy women (all ages) and healthy men 65 and older:
No more than 3 drinks in one day and no more than 7 drinks per week.
One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.
Abstinence from alcohol
Abstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past.
Benefits of “low-risk” drinking
Following these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work.
Today for Think Thursday we're talking about mindset. We're focusing specifically on reframing our past with a gain mindset.
Molly Watts discusses the importance of mindset in driving behavior and outcomes, emphasizing the shift from a "gap" to a "gain" perspective. She references Dr. Benjamin Hardy's book "Personality Isn't Permanent" and Dr. Dan Sullivan's concept of "The Gap and The Gain." The gap focuses on what's missing, leading to dissatisfaction, while the gain celebrates progress, fostering momentum and resilience. Watts also introduces Dr. Dan McAdams' narrative identity, which suggests our past, present, and future are interconnected and evolving. She shares her personal story of reframing her mother's alcohol dependence to empower her own journey, encouraging listeners to reframe their past experiences to foster growth and positive change.
Action Items
Mindset and Its Impact on Life
Introduction to "The Gap and The Gain"
The Importance of Acknowledging Small Wins
Narrative Identity and Reframing Past Experiences
Personal Story of Reframing Past Experiences
Practical Steps to Apply the Gain Mindset
Conclusion and Challenge
Today's episode is a special birthday episode. Thank you for listening to the Alcohol MInimalist podcast.
New to the podcast? Download the Podcast Listening Guide.
Want to schedule a call to talk about how I work with people? Click here for a FREE call.
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review.
Follow me on Facebook & Instagram: @AlcoholMinimalist
Low risk drinking guidelines from the NIAAA:
Healthy men under 65:
No more than 4 drinks in one day and no more than 14 drinks per week.
Healthy women (all ages) and healthy men 65 and older:
No more than 3 drinks in one day and no more than 7 drinks per week.
One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.
Abstinence from alcohol
Abstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past.
Benefits of “low-risk” drinking
Following these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work.
Molly Watts discusses the concept of "thinking on purpose" to manage stress and anxiety, particularly in the context of recent events like the US presidential election. She emphasizes the importance of pausing, breathing, and taking just 10 minutes to avoid immediate, reactive responses. Watts introduces the "PB and J" method: Pause and Ponder to interrupt automatic thoughts, Breathe to calm the nervous system, and Just 10 Minutes to allow emotions to fade. She also suggests a "thought download" to externalize anxious thoughts and evaluate their usefulness. Watts encourages listeners to practice these techniques to foster resilience and intentional thinking.
Action Items
Outline
Understanding the Concept of Thinking on Purpose
The Power of Pause and Its Role in Managing Stress
Deep Breathing and Its Benefits
The Role of Just 10 Minutes in Managing Emotions
Thought Downloads and Observing Thoughts
Visualizing the Space Between Stimulus and Response
Practicing Compassion and Clarity
Conclusion and Encouragement
This week's episode is focused on the anxiety, stress and overwhelm that many people are feeling as we approach the US presidential election on November 5th. Understanding how to calm our brains without turning to alcohol will be very important in the next few weeks.
Recognizing when our brains are catastrophizing and stopping that cycle is critical to our sense of well-being. We're also talking about making the decision to drink on election night and what that might look like.
Resources Mentioned:
Think Thursday: The Neuroscience of Deep Breathing and Emotional Resilience
Episode #36 Unwinding Anxiety
Check out Drink-Less Success to further your efforts for More Sober October!
New to the podcast? Download the Podcast Listening Guide.
Want to schedule a call to talk about how I work with people? Click here for a FREE call.
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review.
Follow me on Facebook & Instagram: @AlcoholMinimalist
Low risk drinking guidelines from the NIAAA:
Healthy men under 65:
No more than 4 drinks in one day and no more than 14 drinks per week.
Healthy women (all ages) and healthy men 65 and older:
No more than 3 drinks in one day and no more than 7 drinks per week.
One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.
Abstinence from alcohol
Abstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past.
Benefits of “low-risk” drinking
Following these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work.
00:00
Hey, welcome to think Thursday. From the alcohol minimalist podcast, think Thursday is all about your beautiful, brilliant human brain. We're talking neuroscience. We're talking behavior change. We are talking about your mindset. Are you ready to get started? Let's go.
Hello and welcome to think Thursday from alcohol minimalist. These episodes are all about brain health. They are about neuroscience, and they are about your mindset. And today's episode, it's dropping on Thursday, October 31 so Happy Halloween. But more importantly, I wanted to talk about really remaining calm and helping us be less stressed today. Because let's face it, if you live here in the United States right now, there is a lot going on and with the upcoming election next week and all the uncertainty that surrounds it, many of us are feeling kind of an extra edge of stress and potentially some anxiety and worry about what's next.
And so I wanted to offer something simple and accessible to help manage that tension, a practice that's literally proven to reduce stress, build emotional resilience and support overall brain health. And so, you know, emotional resilience and brain health, these are things we talk about all the time around here, because they are ultimately what helps us create the habits that we want to have in our lives and to stop or break those unbreakable habits that are no longer serving us, like for many of you, your your drinking habits, right? That's why you're here.
I really have a very deep interest in neuroscience and in understanding how my brain works, and it's one of the reasons that I feel like that's kind of what helped me create this peaceful relationship with alcohol that I have, was really diving into that and so understanding how important our how important our beautiful, brilliant brains are, how much agency we have in becoming more emotionally resilient that is so important to me. And so that's what really again, a part of why think Thursdays are so important to me. And today we're going to talk about a practice that works to reduce stress, build that emotional resilience, and, again, support brain health, and I'm actually talking about deep breathing now, research shows that just a few minutes of focused breathing each day can shift our brain into a calmer, more resilient state, and it helps us to respond to Stress in ways that truly serve us.
So in today's episode, we're going to dig into the neuroscience behind deep breathing, and I'm going to share a simple technique that you can use anytime you're feeling tense or overwhelmed, which may happen, especially in the upcoming week. And so let's take a collective deep breath. You Beth and dive in. All right, so let's start by breaking down how deep breathing actually helps us when we're feeling that heightened sense of anxiety. You probably are familiar or you've heard about the amygdala and the stress response starts in the amygdala, which is the part of our brain that reacts to potential threats. When it kicks in, the amygdala releases cortisol, a hormone that, in short bursts, helps us respond to that immediate stress, but over time, increased levels of cortisol can leave us feeling drained and edgy, especially when we have a continual stress response, right? And a 2017 study actually published in frontiers in psychology shows that deep breathing actually reduces cortisol levels, it's helping us calm that brain, the brain's alarm system, and it activates our prefrontal cortex, which, of course, we know is the part of the brain that is responsible for all of our logical thinking, our reasoning, and it's what helps us control our impulses.
So by taking those deep breaths, we are calming down that lower brain and actually helping us activate that higher brain. We are taking that literal step back. We are taking a breather, and we are staying calm even when external stress is high. And over time, this practice actually rewires the brain. Okay? It's that neuroplasticity making it even easier to stay steady when life feels like it is in, you know, overdrive, right? So it's a practice that not only helps you in the moment, but over time, with practice, with repetition, you will actually be rewiring your brain, and that is incredibly important right now. The next part of deep breathing is that it's really one of the best ways to handle any kind of uncertainty. Well, handling any kind of uncertainty is the way that we do it, is by building up emotional resilience. Right when we become more emotionally resilient, we can handle life's ebbs and flows, and it's our ability to stay balanced when things get challenging and deep breathing is one of the simplest and most effective ways to strengthen resilience because it activates our parasympathetic nervous system, also known as rest and digest.
This system calms our body and mind by slowing our heart rate and lowering our blood pressure, it essentially is bringing us out of again that high alert and stress phase and back into balance. In 2018 researchers, publishing in the frontiers in human neuroscience, found that regular slow breathing exercises significantly increased heart rate variability. Heart rate variability is a measure of how well the body can handle stress. A higher HRV is linked with better resilience and the ability to bounce back more easily. Now you know, who doesn't need a little more extra bounce back, especially right now, right for any of us wanting to create a peaceful relationship with alcohol, a peaceful relationship with ourselves, or just navigating stress better in general, deep breathing is actually a really powerful way to create and and reinforce that, that the emotional resilience from a neuroscientific and parasympathetic level, all right, the parasympathetic nervous system is incredibly important when you are talking about regulating that, that you know emotional response, right?
And so deep breathing, again, helps us access our prefrontal cortex. Let's talk about dopamine for a minute. All right, you've heard me talk about dopamine in the past. It's that feel good. Chemical in the brain and dopamine is released every time that we do something that feels rewarding or satisfying, which is why it plays such a big role in habit formation, right? It's why we definitely, if we are somebody that has developed a habit of drinking to try to cope with stress and anxiety, it's because we have created a dopamine loop, and dopamine and alcohol does. How does release dopamine in the brain as well during stressful times? We might, you know, feel pushed towards habits that give us that quick dopamine boost, like drinking, like checking the news, like scrolling social media, like maybe even a healthier routine, like exercise, like those. Those are great. Those are better coping mechanisms, right? Or taking, for me, taking a warm bath. But deep breathing gives us a more sustainable way to create that sense of satisfaction. Yes, deep breathing actually can increase dopamine levels. A 2019 study in the Journal of neurotransmission showed that deep breathing exercises can increase dopamine levels, and it creates a natural and positive feedback loop in the brain. So when we use deep breathing regularly, we can actually train the brain to experience calm as a reward
09:29
over time, with practice, with repetition, right? None of this happens on the first time. Well, actually, like I said, even in that moment, for our parasympathetic nervous systems, deep breathing is gonna, you know, it's something that you're going to get a benefit from right away, but over time and with practice and with repetition, you are actually training your brain, rewiring those neural pathways...
This week on the podcast, I'm talking about what is happening when changing your drinking doesn't get easier.
When you have decided to work on changing your drinking habits but it feels like it's always a struggle, here's what you want to consider.
Are you still relying on willpower or are you actually increasing your brain power?
Brain Power mean retraining your brain & rewiring neural pathways.
Brain Power includes three key things done over time, consistently and repetitive:
Resources Mentioned:
Check out Drink-Less Success to further your efforts for More Sober October!
New to the podcast? Download the Podcast Listening Guide.
Want to schedule a call to talk about how I work with people? Click here for a FREE call.
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review.
Follow me on Facebook & Instagram: @AlcoholMinimalist
Low risk drinking guidelines from the NIAAA:
Healthy men under 65:
No more than 4 drinks in one day and no more than 14 drinks per week.
Healthy women (all ages) and healthy men 65 and older:
No more than 3 drinks in one day and no more than 7 drinks per week.
One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.
Abstinence from alcohol
Abstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past.
Benefits of “low-risk” drinking
Following these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work.
Molly Watts discusses the importance of brain health and diet on her podcast "Think Thursday." She emphasizes that the brain, despite being only 2% of body weight, uses 20% of the body's energy. Watts highlights the negative impact of a Western diet high in refined sugars, unhealthy fats, and processed foods on cognitive function and emotional regulation. She recommends a Mediterranean diet rich in omega-3 fatty acids, B vitamins, and antioxidants for better brain health, citing studies showing significant reductions in cognitive decline and Alzheimer's risk. Watts also addresses the role of supplements, advising consultation with healthcare providers and emphasizing whole foods for optimal benefits. She concludes by encouraging small, sustainable dietary changes to support brain health and reduce alcohol's impact.
Action Items
Brain Health and Aging
Diet's Impact on Brain Health
Mediterranean Diet and Brain Health
Antioxidants and Supplements
Alcohol Consumption and Brain Health
Practical Steps for Improving Brain Health
Challenge and Conclusion
This week we're revisitng what it means to be mostly alcohol-free. Lots of great inspiration here to finish your More Sober October strong!
Links to all the Sober October Series:
Episode 144: Buffering with Alcohol
Episode 146: Reluctance and Resistance to Change Your Drinking
Episode 147: Using Curiosity to Change Your Drinking
Check out Drink-Less Success to further your efforts for More Sober October!
New to the podcast? Download the Podcast Listening Guide.
Want to schedule a call to talk about how I work with people? Click here for a FREE call.
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review.
Follow me on Facebook & Instagram: @AlcoholMinimalist
Low risk drinking guidelines from the NIAAA:
Healthy men under 65:
No more than 4 drinks in one day and no more than 14 drinks per week.
Healthy women (all ages) and healthy men 65 and older:
No more than 3 drinks in one day and no more than 7 drinks per week.
One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.
Abstinence from alcohol
Abstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past.
Benefits of “low-risk” drinking
Following these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work.
The podcast currently has 220 episodes available.
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