Is ‘Zebra Striping’ A Higher Method To Alcohol?

From “Damp January” to the “sober curious” motion, the variety of expressions and tendencies associated to consuming ― and decreased consuming ― which have unfold throughout social media appears infinite.

One notably attention-grabbing method to alcohol is “zebra striping,” which has taken maintain on TikTok and past during the last six months. This technique guarantees to deliver a number of bodily and social advantages to those that attempt it out.

However what precisely is zebra striping? Beneath, consultants break down the strategy, and the advantages and drawbacks to remember if you wish to attempt it out your self.

“‘Zebra striping’ is a name for when a person alternates between drinking an alcoholic beverage and then a non-alcoholic beverage, and back and forth,” Erin Moran, a licensed psychological well being counselor and vp of operations at Sophros Restoration, instructed HuffPost. “One stripe is alcohol, and one stripe is not.”

She famous that this technique helps individuals keep away from overindulging by slowing down their total alcohol consumption in a given outing.

“Many people who drink lose track of how many drinks they have due to each drink increasing their intoxication level, and sometimes a person might drink more alcoholic beverages than they intend to, due to the desire to have a drink in their hand during a social event,” Moran added.

Though zebra striping is a more recent time period rising out of the social media sphere, this basic follow has been round for for much longer.

“It’s a strategic approach to practicing what is known as harm reduction, which originated in the 1980s,” mentioned Suzette Glasner, an affiliate professor and researcher with the UCLA Built-in Substance Abuse Packages. “The concept of harm reduction developed as a movement away from viewing excessive drinking or other substance use as a reflection of a moral failing that necessitates rehabilitation, and instead emphasizing the importance of reducing the harmful effects of drinking or drug use.”

She famous that the alcohol-free drinks individuals alternate with their alcohol may also be referred to as “drink spacers.”

“Some people also refer to this practice as ‘spacing,’ or ‘pacing,’” mentioned Aaron Baker, model director of Dale’s and Oskar Blues Brewery. “Zebra striping is the more active and interesting terminology for sure.”

Consider this follow as a extra aware method to consuming, fostering a way of stability and leisure.

“Zebra striping is more than a trend — it’s a shift in how we think about drinking,” mentioned Chris Sedgwick, the pinnacle of PR and communications for Italicus and Savoia. “It reflects a wider move toward conscious consumption.”

“The benefits of zebra striping are essentially decreasing the number of drinks you have in an evening and improving hydration,” mentioned Nick Padlo, a psychological well being professional and founding father of Sophros Restoration. “When you decrease the alcohol and increase the water intake, you effectively decrease the ‘cost’ of drinking on your body and during a hangover.”

Given the function dehydration performs in inflicting hangovers, zebra striping is a robust counterbalance because it decreases the quantity of dehydrating alcohol you eat and ups your hydration with water, juice or mocktails.

“Other positive effects include reducing the other risks of overdrinking itself,” Padlo mentioned. “This could include things like decreasing the impact on liver, gut, heart and other body systems, and reducing the frequency of unwanted behaviors while intoxicated.”

Zebra striping is especially useful for individuals who are likely to drink rapidly and simply lose observe of how a lot alcohol they’re consuming.

“Not only are you likely to drink less when you use this approach, but by slowing down your drinking, the change in your blood alcohol level is more gradual,” Glasner mentioned. “This can help moderate the effects of drinking on your behavior ― often we lose control over drinking because when we become rapidly intoxicated, this alters reasoning and judgment and lowers our inhibitions, making the decision to keep on drinking and drink excessively much more likely.”

Thus, the advantages are each bodily and social.

“You stay more hydrated, reduce the risk of overconsumption, and can better savor each drink,” Sedgwick mentioned. “It also allows you to enjoy the full experience of drinking — flavor, ritual and occasion — without the pressure to constantly consume alcohol. The beauty of zebra striping is that it’s becoming more accepted as part of a balanced approach to social drinking. It’s not about restriction. It’s about moderation.”

From a life-style perspective, he believes zebra striping helps extra intentional and longer-lasting socializing.

“Being more present in the moment is probably the greatest benefit,” Baker mentioned. “Social occasions are too rare these days, and beer drinkers want to make them count and make them last. Being aware of and intentional with what you’re consuming helps keep you grounded in the experience you’re having.”

For Mingle Mocktails founder Laura Taylor, zebra striping additionally represents an thrilling cultural change.

“Being alcohol-free is no longer seen as a punishment ― it’s a personal choice, and ‘zebra striping’ is a prime example of how the culture is becoming more inclusive,” she mentioned. “As someone who grew up when non-alcoholic options were few and far between, it’s a joy to see the shift from peer pressure to choosing to drink moderately as a popular, positive lifestyle trend.”

“The interesting thing about zebra striping and the idea that it is centered around being mindful about wellness is that it seems like an oxymoron because alcohol isn’t healthy and has many dangerous effects,” mentioned licensed medical social employee Jennifer Kelman. “So while the trend is interesting and may help people cut back on the amount consumed, it really isn’t about wellness because true wellness would mean no alcohol, not just a drink after a soda, over and over through the night — which in fact could lead to more drinks consumed over the course of an outing as the wanted effects wane.”

She emphasised that there are methods to attach with others and have time with out alcohol, even when our society tends to push consuming as a part of socialization. Zebra striping nonetheless performs into the notion that alcohol is a necessary side of the expertise.

“The biggest question is why you want to do this,” Padlo mentioned. “If this is simply a matter of wanting to feel a bit better in the morning, then I’d say, ‘Go for it!’ On the other hand, if drinking has gotten to a point where you are starting to have negative consequences and problematic behavior, this is unlikely to be very effective.”

He believes there are two doubtless outcomes of zebra striping for an individual with an unhealthy relationship with alcohol.

“You start with zebra striping, but then conveniently forget later in the night, or you do alternate water, but you drink the same amounts of alcoholic beverages in the evening anyway,” Padlo mentioned. “While the latter may reduce a hangover slightly, you are likely putting a bandaid on what might be a serious problem.”

Over time, you possibly can expertise long-term modifications in your neurological pathways that alter how your thoughts and physique reacts to any alcohol consumption.

“Although reduction is super important due to the plethora of negative side effects associated with alcohol, if a person has developed an unhealthy relationship with alcohol, the recommendation will always be to not have it be a part of that person’s life, rather than trying to simply drink less,” Moran mentioned.

When you attain a sure level in your journey with alcohol, introducing any alcoholic beverage will produce an impact that half-measures like zebra striping received’t correctly counter.

“In any case, feel free to try this method, and then commit to being honest with yourself on how it went for you,” Padlo mentioned. “Journal your progress, and see if it makes a sustained difference. If you are trying things to moderate your drinking, and they are not working, be ready to take the next step to get more professional intervention with treatment or AA.”

One other potential draw back is feeling like a failure when you don’t do zebra striping completely.

“This can also be a problem because there is a tiny part of the brain, the habenula, that activates in response to failure. So, if you ‘fail’ at zebra striping when it seems to be working for everyone else, this belief that you failed can backfire, as your habenula kills your motivation to try this again, out of fear of failure,” mentioned Dr. Kyra Bobinet, a behavioral professional and writer of ”Unstoppable Mind.”

“If you are finding the alcohol consumption leaves you feeling poorly or your relationships are impacted when you drink, then make a plan for yourself when going out that you will have three drinks alternating with non-alcoholic ones,” Kelman mentioned.

Purpose to stay to your restrict and never go over, even when your buzz wears off.

“Start with intention,” Sedgwick suggested. “Choose drinks that bring you joy and pair them with stylish, satisfying non-alcoholic options.”

For instance, he advisable alternating between a “beautifully garnished soda” and a low-ABV beverage to remain “refreshed and present” whereas having fun with your expertise.

Moran equally suggested discovering a scrumptious non-alcoholic drink that you just genuinely get pleasure from consuming between grownup drinks. And be aware as you dive into the method.

“If you want to try ‘zebra striping,’ my first recommendation would be to pause and ask yourself, ‘How has alcohol impacted my life — health, relationships, mood, etc?’” she mentioned. “If the answer is, ‘It hasn’t had anything other than the occasional headache the following day,’ then I would say zebra striping is a great tool. Hopefully, no more next-day headaches.”

Pay attention to the way you’re feeling as you do this technique and the way effectively you’re capable of follow it.

“Just make sure not to blame yourself or think you failed ― because it is natural and necessary to adjust your approach,” Bobinet mentioned. “Zebra striping isn’t the end all be all ― finding what works for you for now, is.”

Pay explicit consideration to how you are feeling bodily and emotionally once you try the zebra stripe method.

Do not forget that zebra striping is essentially about hurt discount.

“You are limiting the impact that alcohol intake has on your body, mind, and hangovers,” Padlo mentioned. “The best way is just to commit to it, not for an evening, but for every time you drink over the course of a month. Track your progress. Note the success or lack thereof. Be prepared to take more action, should this not be effective in making a difference in your relationship with alcohol.”

With that in thoughts, don’t overstate the influence of zebra striping.

“While it is great if people are trying to limit their alcohol intake, it should not be confused with overall wellness as abstinence is the most healthy,” Kelman mentioned. “It would be interesting to see if more alcohol is consumed over the course of an event due to the zebra striping and loss of a buzz. My hunch says yes. It may be better to come up with a strategy around limiting the number of drinks in total whether you are zebra striping or not.”