Author: Caroline Beidler

Posted on

How Do I Know if I Need Mental Health and Addiction Treatment?

If you’re reading this, you might be wondering, “Do I need help?”

That question alone takes courage, and it could be the most important first step in your healing journey.

Acknowledging the need for mental health or addiction treatment is not a sign of weakness. It’s a sign of wisdom. It means you know something isn’t right, and that you might be open to change. 

Change is where healing begins.

When stress, anxiety, substance use, or feeling lost becomes overwhelming, it can be hard to know if you need professional help. This guide will help you recognize when it’s time to seek treatment and how to take that first step.

Illustration of a person with raised arms standing on a small island with a palm tree, accompanied by the text 'Asking for help isn't weakness—it's awareness.

Recognizing Signs and Symptoms

Recognizing when you need help is the first, and often hardest, step toward healing. 

It can be challenging to recognize the signs and symptoms of addiction1 and mental health conditions. But behavioral health experts say there are common indicators. Often, our loved ones or family members are the first to notice and point out changes. 

These warning signs typically fall into 3 main categories that affect how we act, feel, and function physically.

Behavioral, Emotional, and Physical Indicators

Mental health and substance use issues often show up in subtle ways at first. You might not even realize how much they affect your life until someone else points it out—or until it starts interfering with your peace. Over time, consequences can get more severe and start to impact your quality of life.2

Here are some red flags to watch for:

  • Withdrawing from friends, family, or favorite activities
  • Ongoing mood swings, anxiety, irritability, or deep sadness
  • Trouble sleeping, or sleeping too much
  • Significant weight loss or gain
  • Neglecting hygiene
  • Using substances (like alcohol, drugs, food, or even social media) to escape
  • Difficulty concentrating, staying motivated, or feeling hopeful
  • Feeling like life is overwhelming or not worth living

If you’re experiencing several of these symptoms, your mind and body may be signaling that it’s time for support.

Infographic showing 9 common signs you might need mental health or addiction treatment, displayed in a 3x3 grid with icons. Signs include: withdrawing from people or activities, hiding how you really feel, sleeping too much or too little, mood swings/anxiety/sadness, using substances to cope or escape, struggling to focus or feel hopeful, feeling overwhelmed or emotionally numb, loved ones noticing a change in you, and falling behind on tasks and routines. Illustration of a concerned person appears on the right side with exclamation points around them.

Self-Assessment Tools and Questions

If you’ve noticed potential warning signs, specific assessment tools can help you evaluate whether your symptoms warrant professional attention.

Note: These assessments should not replace a formal diagnosis, but your results may indicate whether it’s a good idea to seek a clinical evaluation. If your answers point to possible signs of addiction or mental health concerns, consider speaking with a professional for support or further evaluation.

Clinical Screening Tools for Self-Assessment

Healthcare providers commonly use the following evidence-based screening tools3 in treatment settings, but they’re also available for self-assessment. 

GAD-7: Generalized Anxiety Disorder 7-Item Scale

What it’s for: Screens for generalized anxiety disorder and assesses severity. Also effective at detecting panic disorder, social anxiety disorder, and PTSD.

How it’s used: Rate how often you’ve been bothered by anxiety symptoms over the past 2 weeks. Takes 2-3 minutes to complete.

Sample questions:

  • Feeling nervous, anxious, or on edge?
  • Not being able to stop or control worrying?
  • Trouble relaxing?

Where to find it: The GAD-7 is available online4 or through your healthcare provider.

Chart titled 'When Patterns Shift from Normal to Concerning' showing four examples of how behaviors can escalate on a spectrum from green (normal) to red (concerning). Examples include: occasional drinking to getting drunk daily, feeling down for a day to persistent hopelessness, losing focus sometimes to can't function at work or home, and needing alone time to withdrawing from everyone. Each row features an icon and a gradient bar showing the progression.

PHQ-9: Patient Health Questionnaire-9

What it’s for: Screens for depression based on DSM-5 criteria and assesses severity, including suicidal ideation.

How it’s used: Rate how often symptoms have affected you over the last two weeks. Takes 3-5 minutes to complete.

Sample questions:

  • Little interest or pleasure in doing things?
  • Feeling down, depressed, or hopeless?
  • Thoughts that you would be better off dead or hurting yourself?

Where to find it: The PHQ-9 is available online5 or through your healthcare provider.

CAGE Questionnaire (Cut Down, Annoyed, Guilty, Eye-Opener)

What it’s for: Brief screening tool to identify alcohol misuse.

How it’s used: Four yes-or-no questions that take about one minute to complete.

Sample questions:

  • Have you ever felt you should cut down on your drinking?
  • Have people annoyed you by criticizing your drinking?
  • Have you ever felt guilty about your drinking?
  • Have you ever had a drink first thing in the morning (eye-opener) to steady your nerves or get rid of a hangover?

Where to find it: The CAGE Questionnaire6 is available online or through your healthcare provider.

These self-assessment tools offer a quick, confidential way to evaluate whether you may benefit from professional support. While they don’t provide a diagnosis, they can identify concerning patterns and help guide your next steps.

Of course, taking an honest self-assessment requires acknowledging that there might actually be a problem, which isn’t always easy.

The Role of Denial and Minimization

Let’s be honest. It can be easy to talk yourself out of needing help.

Maybe you have said things like:

  • “It’s not that bad.”
  • “I can handle this on my own.”
  • “Other people have it worse.”

Minimizing or denying a problem is a common part of struggling with addiction or mental health concerns. It’s a way the mind tries to protect itself from pain by pretending things are fine. But most people underestimate how much their struggles are actually affecting their lives. Denial helps you feel in control, while minimizing sounds like “It’s not that bad” or “I can stop anytime”—but both can keep you from getting help when you need it most.

These thought patterns can delay help until a crisis occurs. But it’s important to remember that you don’t need to be in crisis to deserve support.

When “Functioning” Doesn’t Mean “Healthy”

You don’t need to lose your job, home, or relationships to require treatment. Many people with mental health or substance use disorders are still meeting their responsibilities at work or school. This is known as “high functioning.”7

Busting the Myth of the High-Functioning Addict

Not everyone struggling with addiction:

  • Drinks or uses in the morning
  • Gets a DUI
  • Misses work regularly

Not everyone with a mental health condition:

  • Experiences suicidal ideation
  • Has difficulty in social situations
  • Needs hospitalization

These things can and do happen for many people. However, addiction and mental illness look different for everyone. “Functioning” doesn’t mean your mental well-being is intact. High-functioning alcoholism, drug addiction, anxiety, or depression can fly under the radar for years. But that doesn’t mean you couldn’t benefit from treatment to improve your physical, mental, or spiritual well-being.

What Loved Ones Might Notice First

Sometimes, the people closest to us can see the signs before we’re ready to. It’s not because they’re trying to judge, it’s because they care. They know your usual patterns, and when something shifts, they notice.

Here are some common changes or warning signs8 loved ones or others closest to you, like family members or employers, may notice:

  • A drop in mood or energy: You may seem tired, irritable, or not yourself—even if you don’t realize it.
  • Changes in routine or motivation: Maybe you’re skipping work, sleeping all day, or losing interest in things you used to love.
  • Avoiding responsibilities or isolating: Pulling away from family, missing events, or spending long hours alone can be a red flag.
  • Unusual behavior or secrecy: Loved ones might notice you’re being vague, avoiding eye contact, or hiding parts of your day.
  • Increased substance use: They may comment on how much you’re drinking or using—and how it’s affecting your mood or relationships.
  • Emotional outbursts or numbness: Whether you’re snapping easily or seem checked out, they may sense something’s off emotionally.

Sometimes, these observations come as gentle concern. Other times, they may sound like frustration. Either way, don’t dismiss what your loved ones say, even if it’s hard to hear.

Why this matters:

When you’re in the middle of a mental health or addiction struggle, your view can get clouded. You might not notice how your habits or emotions have shifted. That’s why outside perspectives are valuable—they help you see what you might be missing.

What to do next:

  • Ask someone you trust: “Have you noticed any changes in me lately?”
  • Listen without defending. Just take it in with an open heart.
  • If several people have expressed concern, it’s worth exploring.

Remember: A loved one noticing a change in you or family members sharing a concern isn’t an accusation. It’s an invitation to check in with yourself and consider if help could make things better. Reaching out for support, including peer support, can be another helpful way to bring other people into what is going on in your life.

Next Steps if You’re Unsure

Olivia Mueller, VP of Research at Recovery.com, shares:

Trying to find substance abuse and mental health treatment that meets your needs can be overwhelming. Why? Well, one main reason is we often don’t know where to begin and we have misconceptions about ‘rehab’ and recovery. When someone breaks a bone, most of us laypeople have common knowledge about treatment protocol: See a doctor, get an X-ray, get a cast or sling to hold things in place to allow healing, go to follow-up appointments, and so on.

Yet, it’s not as simple when it involves questions about treatment for addiction or mental health. The journey ahead can feel overwhelming, but there can be a clear path forward and guidance when you feel unsure about the next steps for treatment.

If you’re still unsure whether you need help, consider talking to a mental health professional or health care provider. A diagnostic evaluation typically includes:

  • A review of your medical history
  • A mental health screening
  • Questions about alcohol use disorder, drug use, trauma, and mood
  • Referral to treatment programs, psychotherapy, or support groups

These assessments can be conducted through outpatient mental health services, inpatient programs, or telehealth.

If you’ve read this far, something inside you is reaching for hope—and that matters.

You don’t need to have it all together to ask for help. You just need to be willing to take one small step.

No matter where you are in the process, you’re not alone. Recovery is possible and there’s a community here to help you take the next step. Find qualified addiction treatment programs in your area that offer personalized care when you need it most.

FAQs

Q: What are the signs that a person may need addiction or mental health treatment?

A: Everyone struggles with their health from time to time, but if your symptoms persist for more than 2 weeks, interfere with your work or relationships, or you find yourself using substances to cope with daily stress, you may need professional addiction or mental health treatment. A professional assessment can help you accurately determine your treatment needs. Also note that you don’t have to be in severe distress or crisis to benefit from professional support: many people see therapists for maintenance, additional support through growth phases, or to work through less severe (but still important) issues.

Q: When should someone seek help for addiction or mental health?

A: If symptoms last more than 2 weeks, worsen over time, or affect your ability to function at home, work, or school, it’s a strong sign to reach out to a mental health professional or treatment provider. It is always recommended to seek outside support for symptoms of substance use disorder or mental health conditions. Determining risk factors or other symptoms through assessments can also be a helpful way to learn if you need outside support.

Q: How do I know if I need help with my mental health?

A: Ask yourself: Am I coping in healthy ways? Have others expressed concern? Am I feeling overwhelmed more often than not? If the answer is yes to any, consider taking a self-assessment or speaking to a provider.

Q: What qualifies as a serious mental illness?

A: Serious mental illnesses (SMIs) include conditions or mental disorders like schizophrenia, bipolar disorder, anxiety disorders, eating disorders, post-traumatic stress disorder, and major depression that significantly impair daily functioning. A formal diagnosis is made by a licensed mental health professional.

Q: How do I get addiction or mental health treatment?

A: You can start by talking to your therapist, healthcare provider, using a non-biased treatment finder like Recovery.com, or calling a helpline. Treatment may include talk therapy, medication, support groups, or outpatient services.

Q: What are the types of substance use disorder?

A: Substance use disorders can involve alcohol, opioids, stimulants, or other drugs. They range in severity and may include physical dependence, compulsive use, or co-occurring mental health conditions. The DSM-5-TR outlines criteria for specific mental health and substance use diagnoses. To better understand what you’re experiencing, you can take a self-assessment, complete a formal evaluation, or talk with a licensed treatment provider or health care professional. These steps can help clarify whether treatment would be beneficial.

Q: Can substance abuse treatment fail due to untreated mental health issues, or vice versa?

A: It’s common for mental illness and substance use to be interconnected. If one condition goes untreated, it can undermine recovery from the other. Integrated treatment is often the most effective. Talking to your treatment provider or health care provider about your concerns about co-occurring mental health and addiction is an important first step in preparing a comprehensive and effective treatment plan. 

Q: How can I tell if I need treatment for addiction?

A: Warning signs of addiction include cravings, loss of control, using despite consequences, a relapse or recurrence of use, or hiding your substance use. If you’re unsure, talk with a provider or complete a screening tool as a first step. Just asking the question may be an indicator that you already know something is not quite right, and that you want to change.

Q: How can I tell if my addiction requires professional treatment?

A: If your self-control is slipping, your health or relationships are suffering, or you’ve tried to stop and cannot, professional addiction treatment can provide structure, support, and lasting results. You have options: intensive residential programs, flexible outpatient treatment, family therapy, evidence-based behavioral therapies, and other specialized approaches that can be tailored to your specific situation and goals.

Posted on

How Do You Help Someone With an Addiction? 8 Actionable Steps to Support Recovery

Recognizing when a loved one is struggling with substance use can be confusing, heartbreaking, and overwhelming. You may feel desperate to help, but unsure of how to do so without enabling their behavior or pushing them away. 

Fortunately, with patience, compassion, information, and evidence-based strategies, it’s possible to support someone through the recovery process.

1. Recognize the Signs of Addiction in Others

Addiction isn’t always obvious. While some people display clear warning signs, others—especially people with high-functioning addiction—may mask their struggles with problematic drug use or addiction behind a facade of normalcy.

Common signs of addiction1 include:

  • Behavioral red flags: Secrecy, denial, impulsivity, lying, or missing obligations
  • Emotional signs: Mood swings, irritability, anxiety, or depression
  • Physical indicators: Weight changes, bloodshot eyes, slurred speech, or poor hygiene

In people with high-functioning addiction,2 drug or alcohol use may remain hidden due to career success or social engagement. However, you might still notice subtle patterns related to behavioral health like isolation, frequent “bad days,” or noticeable shifts in demeanor. Many also exhibit a cycle of justification, denial, or defensiveness.

For children or young adults,3 these common signs can also include changes in friend groups, a decrease in participation in school functions or extracurriculars, or changes in grades and academic performance.

Two people walking together with one holding a flashlight that creates a beam of light on the path ahead, illustrating supportive companionship in addiction recovery

2. Understand There Is a Why Behind Substance Use

People don’t usually turn to drugs or alcohol just because they’re bored, they use substances to cope with pain, trauma, or emotional overwhelm. Addiction often starts as a form of control of a seemingly uncontrollable situation. 

Substances may offer short-term relief from anxiety, depression, loneliness, or past wounds. In the beginning, the ability to change how you feel with a drink or a pill can seem empowering. But over time, that temporary sense of control, however, can turn into dependency and eventually, loss of control.

Understanding this doesn’t mean you’re excusing the behavior, but it does help you meet your loved one with greater compassion. It shifts the conversation from:

  • “Why don’t you just stop?” to “What are you trying to escape or manage?” 
  • “What’s wrong with you?” to “What happened?”

Most people with substance use disorder are carrying deep emotional burdens. Recognizing the underlying why behind their substance use can guide more effective, empathetic support and help you focus not just on the behavior or coping mechanism,4 but the pain beneath it.

3. Educate Yourself About the Science of Addiction

Addiction may not have a one-size-fits-all cure, but with the right knowledge and support, you can be better prepared to support a loved one. One of the most empowering steps you can take is to understand what addiction really is.

Addiction is a chronic brain disease,5 not a moral failing or a lack of willpower. Long-term substance use changes how the brain communicates, especially in areas related to reward, decision-making, and impulse control. This disruption often stems from changes in neurotransmitters like dopamine, which plays a major role in pleasure and motivation.

At first, for your loved one, using substances may feel like a choice, but over time, the brain rewires itself, increasing tolerance and craving while decreasing natural dopamine production. That’s when people often feel “trapped”—not weak, but physically and mentally hooked.

Understanding these biological realities6 helps reduce blame and increases compassion. It also reminds us that support, grace, and education are crucial parts of the healing process.

Infographic showing 5 steps to support a loved one through addiction: 1) Educate yourself, 2) Choose the right moment, 3) Express concern, 4) Offer options not ultimatums, 5) Take care of yourself too. Includes illustration of two people embracing in support.

4. Learn the Dos and Don’ts of Supporting Someone in Addiction

Loving someone with an addiction requires empathy, education, and strong boundaries. You might be feeling helpless, but there are things you can do. Here are some practical ways to offer support:

Do:

  • Listen with compassion. Let them talk openly and acknowledge what they’re feeling without judgment.
  • Set healthy boundaries. Set clear limits around what you’re able to offer and follow through.
  • Learn about addiction and recovery. Understanding substance use, withdrawal, and treatment options can help you support them better.
  • Celebrate progress. Encourage small steps forward and remind them that change takes time.

Don’t

  • Don’t enable or protect them from consequences. Covering up, making excuses, or giving money can unintentionally prolong the problem.
  • Don’t give ultimatums before they’re ready. Lasting change usually starts with internal motivation, not outside pressure.
  • Don’t blame yourself. Their choices are not your fault, even when it’s hard to watch.
  • Don’t expect them to quit cold turkey. Sudden withdrawal from substances like alcohol or benzodiazepines can cause death without medical support.

Supporting someone who’s struggling with addiction7 can be emotionally draining. It’s important to keep in mind that you matter, too. It’s important to care for your own heart and well-being as you walk alongside your loved one.

You won’t be able to fix everything and that’s okay. Healing is a long road, and it’s not your job to carry it all.

Set boundaries that protect your peace. If a conversation becomes too intense, give yourself permission to step away. A simple pause can make space for clarity, calm, and compassion. Come back when you’re ready with a clearer mind and a softer heart.

And remember: you don’t have to be involved in every part of their journey. Showing up consistently in small, healthy ways often speaks louder than trying to do it all.

Infographic comparing enabling vs. supporting someone with addiction. Enabling behaviors include giving money, ignoring warning signs, taking on their obligations, and making excuses. Supporting behaviors include encouraging treatment, listening with empathy, setting healthy boundaries, and celebrating recovery wins.

5. Understand How to Talk to Someone About Their Addiction

Confronting someone about their substance use is difficult, but it can also be a turning point. To have the best outcome, choose a calm, private setting and use non-threatening language.

Pam Lanhart, Founder and Director of Thrive Family Recovery Services shares:

First, we need to listen to our loved ones well and listen for language that might indicate that they are getting tired of the way things are. Then we validate that and ask them what it might look like to do something different. ‘What step do you think you might be able to take to move forward?’

We need to be patient and let them feel like they have agency in these decisions.  Walking with them while they figure things out is critical. And of course, we can’t do that if we don’t have boundaries. I love language such as ‘say more about that,’ or ‘Can you tell me more?’ or ‘I’m trying to understand. Can you explain?’ Just listen and be curious because they know what they need and will often come to the conclusion themselves.

Here are a few brief conversation tips that can help you as you communicate with your loved one who may be struggling with an addiction.

Conversation Tips

  • Start with an “I” statement: “I’ve noticed you seem stressed lately, and I’m worried about you.”
  • Express concern, not control: “I care about your well-being and want to help.”
  • Avoid labels like “addict” or “junkie,” which can cause shame or defensiveness.

Timing matters. Choose a moment when they’re sober and not in a state of crisis or withdrawal.

6. Decide When and How to Encourage Treatment

Suggesting treatment should be a compassionate invitation, not a demand. If the person is open to help, present options like:

  • Speaking with a mental health professional or healthcare provider
  • Considering inpatient or outpatient addiction treatment programs
  • Exploring evidence-based options such as behavioral therapy, medication-assisted treatment, detox, or other types of medical treatment
  • Encouraging holistic wellness and recovery support services

It’s normal for people to resist the idea at first. Ambivalence doesn’t mean they’re not willing—it often means they’re afraid or unsure of what recovery entails.

How do people change? Over time. With stops and starts, along a crooked line. With practice. With ambivalence. More often than not, without formal help. When the trade-offs seem worth it. With a little help—sometimes a lot of help—from friends and family. With anguish. With effort. With joy.

― Jeffrey Foote, PhD., Beyond Addiction: How Science and Kindness Help People Change8

7. Know What to Do if They Refuse Help

Refusal doesn’t mean you should give up. Harm reduction strategies9 can keep your loved one safer, sometimes easing cravings, while leaving the door open for change:

  • Encourage safer practices (like not mixing substances and using clean supplies)
  • Stay emotionally available without enabling
  • Know your limits and take care of yourself

You might need to seek your own mental health support or attend family therapy to cope with feelings of guilt, anger, or helplessness. That’s okay. Recognizing that addiction impacts the entire family and not just the person struggling is key to a healthy recovery journey for everyone.

8. Get Familiar With Resources for Families and Friends

Support services exist for those affected by a loved one’s addiction.10 You are not alone.

  • Al-Anon and Nar-Anon: Peer-led groups for family and friends
  • SMART Recovery Family & Friends: Offers tools based on cognitive behavioral therapy
  • SAMHSA resources that define and discuss recovery principles and supports
  • Books and podcasts that explore addiction and family dynamics
  • Helplines that provide 24/7 support
  • Therapy with a mental health professional familiar with substance use disorders

Helping someone with drug use, drug addiction, or alcohol use isn’t about fixing them—it’s about walking beside them, with compassion and hope. Whether they’re seeking professional help or resisting treatment options, your role matters. Take steps to protect your own well-being, stay informed, and know that recovery is possible for your family member—even when the road is long.

Connect With Professional Support

Ready to connect your loved one with professional help? Find qualified addiction treatment programs in your area that offer personalized care and proven recovery methods.

FAQs

Q: What should you not say to someone who has an addiction?

A: Avoid blaming, shaming, or using stigmatizing terms like “junkie” or “addict” when talking to or about your family member.  Phrases like “just stop” or “you’re ruining everything” often shut down communication. Focus instead on expressing care and concern while encouraging effective treatment options.

Q: How can I help without enabling?

A: Helping without enabling means supporting their recovery, not their addiction. Avoid giving money, covering up consequences, or making excuses. Instead, offer emotional support, resources, and healthy boundaries.

Q: What are some ways to help people who are suffering from addiction?

A: You can help by listening without judgment, offering treatment options, and encouraging small steps toward change. Support groups, harm reduction strategies, and family therapy can also make a difference.

Q: What is substance use disorder (SUD)?

A: A substance use disorder is a medical condition characterized by an uncontrollable urge to use drugs or alcohol despite negative consequences. It affects brain function and behavior and often requires comprehensive treatment.

Q: How do I get a loved one to admit they have a problem?

A: Use “I” statements to express concern, avoid confrontational language, and choose a calm moment to talk. Understand that denial is common and change takes time.

Q: How do I know if someone needs help for their drug or alcohol use?

A: Warning signs of alcohol addiction or other drug abuse include neglecting responsibilities, changes in mood or behavior, secrecy, physical deterioration, and an inability to stop despite consequences. A professional assessment can clarify their needs.

Q: Is there a good way to convey addiction concerns to a family member or friend?

A: Yes. Speak from a place of compassion using statements like, “I’ve noticed some changes and I’m worried.” Choose a quiet time, avoid judgment, and be prepared for resistance.

Q: Are you covered for addiction treatment?

A: Many insurance plans cover addiction treatment, including inpatient, outpatient, and therapy options. Check with your insurance provider or rehab admission team for guidance on available coverage.

Q: What are effective ways to support someone in recovery from addiction?

A: Offer encouragement, celebrate milestones, be patient during setbacks, and avoid substances around them. Attending support groups together and staying informed can strengthen your role in their recovery. Encouraging effective treatment plans that address not only substance use, but also co-occurring mental health conditions, is important.

Q: What steps can I take to support someone seeking addiction recovery?

A: Help research treatment options, provide transportation or childcare if needed, and support attendance in therapy or peer groups. Remind them that recovery is a journey, not a destination.

Posted on

Inpatient vs. Outpatient Care: How to Choose the Right Path for Treatment

Navigating the healthcare system can be overwhelming, especially when determining what type of care is best for you or a loved one. One of the most common distinctions you’ll encounter is between inpatient and outpatient care. Understanding the differences, benefits, and limitations of each can help you make an informed decision when seeking medical treatment or mental health support.

What’s the Main Difference Between Inpatient and Outpatient Care?

The main difference between inpatient vs. outpatient care1 lies in the need for an overnight stay. In inpatient treatment, patients are admitted to a hospital facility and remain under continuous medical supervision. This is typically required when a person needs more intensive medical care or mental health treatment.

In contrast, outpatient care involves treatment that does not require an overnight hospital stay. Patients visit a doctor’s office, clinic, or outpatient facility for procedures, therapy sessions, or evaluations and return home the same day.

Individuals and families can choose the best type of care2 for their needs and preferences. 

NAMI shares that:

Mental health treatment can be thought of as a continuum, with patients moving up or down in levels of care3 as needed.

Infographic comparing inpatient vs. outpatient treatment. Inpatient treatment offers 24/7 residential care for serious conditions, with costs ranging from $15,000 to $40,000 per month and requires a full-time commitment. Outpatient treatment provides part-time care for stable conditions, costing $1,000 to $5,000 per month, with scheduled visits only. Visual meter icons and color-coded time and cost bars illustrate the differences.

What Is Inpatient Care?

Inpatient care4 refers to any treatment or medical procedure that requires a person to be admitted to a hospital or care facility. This type of care is often reserved for serious or complex health conditions that need close monitoring by medical professionals. Patients undergoing major surgery, treatment for a heart attack, or severe mental health disorders typically receive inpatient care. During a hospital stay, the patient has access to round-the-clock medical staff, including nurses, doctors, and specialists, ensuring a high level of care.

Inpatient care is often necessary when a person requires stabilization, intensive care, or specialized interventions that cannot be safely provided on an outpatient basis. Facilities offering inpatient services include hospitals, psychiatric centers, and substance abuse treatment centers.

What Are Some Examples of Inpatient Care?

Examples of inpatient treatment include:

  • Emergency surgeries and complications
  • Treatment for substance use disorders in residential rehab
  • Psychiatric hospitalization for severe mental health conditions like depressive disorders5 or other conditions
  • Care following a heart attack or stroke
  • Complex surgeries requiring postoperative monitoring
  • Stabilization for high-risk pregnancies

These services take place in inpatient facilities like hospitals, behavioral health centers, or residential treatment programs.

Infographic illustrating example diagnoses for inpatient vs. outpatient care. Inpatient treatment diagnoses include major depressive disorder, alcohol withdrawal, schizophrenia, and severe anorexia—conditions requiring intensive, 24/7 care. Outpatient treatment diagnoses include generalized anxiety, bipolar II disorder, OCD, and moderate gambling addiction—conditions suitable for scheduled, part-time treatment. Icons and hospital graphics visually reinforce the distinction.

What Is Outpatient Care?

Outpatient care,6 also called ambulatory care,7 involves medical services that do not require a hospital stay. These include checkups, consultations, diagnostic tests such as CT scans, MRIs, x-rays, mammograms, and lab tests, as well as minor surgeries, colonoscopy, and outpatient mental health treatment.

Outpatient services are typically less intensive and more cost-effective than inpatient options. They can be provided in a variety of settings including doctor’s offices, community health clinics, and outpatient programs within larger healthcare systems. Outpatient care is especially beneficial for individuals who have a stable support system at home and don’t require 24/7 medical supervision.

What Are Some Examples of Outpatient Care?

Examples of outpatient services include:

  • Routine checkups and screenings
  • Outpatient surgery like hernia repair or cataract removal
  • Lab tests, x-rays, and MRIs
  • Therapy sessions and mental health treatment
  • Follow-up visits after hospitalization
  • Treatment programs for mild substance abuse issues
  • Follow-up care after acute psychiatric condition8

These services help manage health issues without requiring patients to stay in a hospital overnight.

Infographic listing signs that inpatient treatment may be necessary instead of outpatient care. Indicators include active suicidal thoughts, uncontrollable substance use, dangerous withdrawal symptoms, psychosis or hallucinations, neglecting basic human needs, frequent recent relapses, and an unsafe or unstable living environment. Visual icons and a figure holding an SOS flag highlight crisis conditions requiring 24/7 residential support.

What Determines if You Need Inpatient vs. Outpatient Care?

St. George’s University School of Medicine shares that there may be a “gray area” when it comes to determining if inpatient or outpatient care is needed,9 but treatment and other medical providers can help.

“While there’s a clear difference between an inpatient and an outpatient, there is a little bit of gray area as well. Occasionally, physicians will assign a patient observation status while they determine whether hospitalization is required. This period typically lasts for no more than 24 hours.”

Several factors influence whether a patient needs inpatient or outpatient care:

  • Severity of the condition: Life-threatening or complex conditions often require inpatient care.
  • Type of treatment: Procedures that require intensive monitoring or specialized support usually involve hospitalization.
  • Mental health needs: Acute mental health disorders or crises may necessitate inpatient stabilization.
  • Recovery and support: Those without a safe home environment may benefit from the structured setting of an inpatient facility.
  • Recommendations from healthcare providers: Ultimately, medical professionals will assess and recommend the best type of care based on your specific needs.

What Are the Costs for Outpatient vs. Inpatient?

In general, inpatient care is significantly more expensive than outpatient care due to the costs associated with a hospital stay, including meals, facility use, and continuous medical supervision. Outpatient treatment10 is usually more affordable, especially for routine or preventive care. That said, the total cost of either option depends on:

  • Type of treatment or procedure
  • Length of hospital stay
  • Facility and provider fees
  • Diagnostic or imaging services (e.g., CT scans, mammograms)
  • Insurance coverage and co-pays

Do You Have Coverage for Inpatient vs. Outpatient Health Care?

Most health insurance plans provide some level of coverage for both inpatient and outpatient care, but the details can vary. It’s important to:

  • Check your plan’s insurance coverage for both inpatient programs and outpatient programs
  • Understand your deductible, co-pay, and out-of-pocket maximums
  • Get pre-authorization when required, especially for inpatient treatment

Many insurance providers categorize care based on medical necessity and type of treatment, so having a clear diagnosis and documented provider recommendation is essential. Some plans offer more generous coverage for preventive health services, like screenings and wellness checkups, which are typically done on an outpatient basis.

Understanding the difference between inpatient and outpatient care is crucial for making the right treatment decisions.

Each offers distinct benefits, and your choice should be guided by the severity of your health condition, the type of care required, and guidance from trusted healthcare providers. There may also be situations or conditions that benefit from an inpatient to outpatient transition.11

Whether you’re facing a medical emergency, managing chronic illness, or navigating mental health challenges, knowing your options can help you choose the right path to recovery.

FAQs

Q: What’s the difference between inpatient and outpatient?


A: Inpatient care requires a patient to stay overnight in a hospital or treatment facility, often for serious conditions needing close monitoring. Outpatient care involves treatment or services—like consultations, tests, or minor procedures—without an overnight stay.

Q: What is an example of an inpatient setting?


A: Inpatient settings include hospitals, psychiatric units, residential treatment centers, and rehabilitation facilities where patients are admitted for round-the-clock medical supervision.

Q: What counts as an outpatient?


A: An outpatient is a patient who receives medical care—such as a checkup, diagnostic imaging, or therapy session—without being admitted to a hospital or staying overnight.

Q: How many hours is considered inpatient?


A: While there’s no strict hourly definition, a patient is typically considered inpatient once they are formally admitted to the hospital and stay for at least one night under medical supervision.

Q: What is outpatient care?


A: Outpatient care refers to medical services that don’t require a hospital stay. It includes doctor visits, lab tests, outpatient surgeries, and mental health therapy.

Q: What are some examples of inpatient care?


A: Examples include emergency surgery, treatment for heart attacks, psychiatric hospitalization, and inpatient substance use rehab programs.

Q: What is Outpatient Mental Health Care?


A: Outpatient mental health care involves therapy, counseling, medication management, or group programs where patients return home after each session.

Q: When does someone need inpatient mental health care?


A: Inpatient mental health care is necessary when a person is in crisis, at risk of harming themselves or others, or needs intensive treatment and supervision not possible at home.

Q: Do you need inpatient or outpatient mental health treatments?


A: It depends on symptom severity, safety risks, support systems, and provider recommendations. Many start with outpatient care and may transition to inpatient if symptoms escalate.

Q: Is there a difference between inpatient vs outpatient surgery?


A: Yes. Inpatient surgery requires hospitalization for monitoring and recovery, while outpatient surgery (also called same-day surgery) allows patients to return home post-procedure.

Q: How do costs compare between inpatient and outpatient care?


A: Inpatient care is generally more expensive due to hospital stays, staffing, and intensive services. Outpatient care is usually more affordable and cost-effective for routine treatments.

Q: What are the benefits of outpatient treatment compared to inpatient care?


A: Outpatient treatment allows for greater flexibility, lower cost, continued daily life activities, and is ideal for stable conditions not requiring 24/7 monitoring.

Q: What factors determine whether a procedure is inpatient or outpatient?


A: Key factors include the complexity of the procedure, patient health status, need for anesthesia or monitoring, provider recommendations, and insurance policies.

Posted on

How to Stop Suicidal Thoughts: Find Support for You or a Loved One

If you’re feeling overwhelmed, hopeless, or unsure how to keep going, please hear this: what you’re feeling is real—and your life deeply matters. 

Suicidal thoughts can feel isolating and unbearable, but there is help and there is hope. 

Whether you’ve struggled in silence for a long time or these feelings are new and frightening, reaching out for support can be the first step toward relief. Reaching out for help, talking to a mental health professional,1 or connecting with a support network2 can make a critical difference.

Illustration of a person sitting on the floor with knees drawn to chest, looking toward a doorway with light streaming in, accompanied by the message:

In your clinical experience, what are the most effective ways to support someone in the midst of a suicidal crisis—and how can everyday people offer meaningful help?

To support someone in a suicidal crisis, it’s most important to help them stay safe and to stay connected. Ask them how they’re feeling, listen to them nonjudgmentally, and talk about their suicidal thoughts openly and clearly. If the person wants professional support, offer to help them call 988, text ‘HOME’ to 741741, or get to the closest crisis center or emergency room. Otherwise, offer to support them in other ways that you feel comfortable—staying with them, going on a walk or watching TV together, connecting them with other loved ones, helping them complete an errand or get something to eat, or continuing to talk about what’s going on—and then follow-up with a caring text, call, or check-in later.

Kiki Fehling, PhD, DBT-LBC

Meeting Yourself Where You Are

When experiencing suicidal thoughts, even basic self-care can feel overwhelming. Instead of setting expectations to immediately build a support network, acknowledge where you are right now. Getting through the next hour, or even the next five minutes, is a valid goal. You can meet yourself where you are with grace and acceptance.

Infographic titled “Factors That Increase Risk of Suicide” featuring icons and phrases such as mental health conditions, substance use or withdrawal, chronic pain or illness, isolation, trauma, recent loss, financial stress, discrimination, access to lethal means, and family history. On the right, a person is shown hunched over, burdened by overlapping warning signs.

Why Do I Feel Suicidal?

Suicidal feelings often arise from a mix of emotional, psychological, and environmental factors, including:

  • Mental health conditions3 like depression, bipolar disorder, or anxiety
  • Chronic health problems4 or physical pain
  • Substance use or withdrawal
  • Isolation, shame, trauma, or identity-based discrimination

Why Suicide Can Seem Like the Only Option

During a mental health crisis, your ability to think clearly or see alternatives may become impaired. Thoughts of suicide can feel like the only escape from emotional pain, but there are other ways to find relief. 

Depression, trauma, or overwhelming stress can cloud your judgment and make it difficult to see beyond your current suffering. This cognitive distortion, where everything feels permanent and hopeless, is a hallmark of suicidal thinking. In these moments, the brain’s ability to process options narrows, making death seem like the only way out. 

But suicidal thoughts are symptoms, not truths. With the right support, your perspective can shift, and you can begin to see other ways to reduce pain and reclaim your life.

Infographic titled “5 Steps to Help Someone Struggling With Suicidal Thoughts” featuring five action steps: 1) Directly ask, 2) Keep them safe, 3) Be there for them, 4) Help them connect, and 5) Stay connected. Each step includes a tip and supportive example statement. Visual includes symbolic icons and reaching hands.

A Suicidal Crisis Is Almost Always Temporary

Strong suicidal urges often peak and fade. Many people who survive an attempted suicide later report feeling grateful they did not end their lives. Crisis support can help you move through this moment safely.

Intense emotional pain can convince you that it will last forever, but it won’t. Research shows that suicidal thoughts often rise sharply and then fade,5 much like a wave cresting before it recedes. 

Many people who survive suicide attempts report that they felt differently within minutes, hours, or days. They often express deep relief and gratitude for surviving. If you can ride out the storm—even for a few minutes—it opens the door for healing. Reaching out for help, calling a crisis line, or talking to someone you trust can be the first step toward making it through this moment alive and supported.

Even Problems That Seem Hopeless Have Solutions

You may not see it now, but solutions exist—even if they don’t feel immediately accessible. Talk therapy and peer support6 can help uncover new ways of coping.

When you’re overwhelmed, it can feel like your problems are too big or too complex to fix. But even the most painful circumstances like abuse, loss, shame, financial strain, or addiction, can improve with time, care, and support. 

Therapies like Cognitive Behavioral Therapy (CBT) and Dialectical Behavior Therapy (DBT) have helped countless people develop tools to manage emotions and rebuild their lives. Peer support groups, faith-based communities, and crisis counselors can also offer perspective and encouragement. You don’t have to solve everything alone, and you don’t have to do it all at once. Small steps can lead to profound change.

If You’re Feeling Suicidal, Take These Immediate Actions

If you are in immediate danger, please call 988 or visit the nearest emergency room. You can also reach out to:

Small steps can interrupt harmful patterns. Try grounding techniques, journaling, or connecting with someone you trust.

When the urge to self-harm feels strong, commit to waiting—even for just 24 hours. This pause gives you time to access coping strategies and reconnect with support systems.

Suicide Crisis Lines Worldwide

Plan Ahead and Create a Suicide Prevention Plan

When you’re struggling with suicidal thoughts—or supporting someone who is—it can be difficult to see a way forward. But creating a suicide prevention plan offers a proactive, lifesaving path through crisis. By identifying support systems, warning signs, and personalized coping tools ahead of time, you can regain a sense of control and safety. The following strategies combine professional care, community support, and daily wellness practices to help prevent suicidal ideation and promote long-term mental health.

  • Preventing Suicidal Ideation: Preventing suicidal ideation involves several approaches that address mental health, social connections, and lifestyle factors. Here are some evidence-based strategies:
  • Seek Professional Help: Mental health professionals can provide proper diagnosis and treatment for conditions that may contribute to suicidal thoughts, such as depression, anxiety disorders, bipolar disorder, and substance use disorders. This can include therapy, medication, or a combination of both.
  • Build a Support Network:9 Maintain regular contact with supportive friends, family members, or support groups who can provide emotional support during difficult times. Having people to talk to openly about feelings can reduce isolation.
  • Develop Healthy Coping Skills: Learning healthy ways to manage stress and emotional pain is crucial. This might include mindfulness meditation, deep breathing exercises, physical activity, journaling, or engaging in creative outlets like art or music.
  • Create a Safety Plan:10 Having a written plan that outlines warning signs, coping strategies, people to contact for help, and ways to make your environment safe can be invaluable during a crisis. This plan should be easily accessible.
  • Limit Access to Means: Reducing access11 to potentially lethal means, such as firearms or large quantities of medication, is an important preventive measure.
  • Address Substance Use: Alcohol and drugs can worsen suicidal thoughts and impair judgment. Getting help for substance use issues can reduce suicide risk.
  • Maintain Physical Health: Regular exercise, adequate sleep, and proper nutrition can positively impact mental health and reduce symptoms that may contribute to suicidal thoughts.

How to Help Someone Who is Suicidal

Experiencing suicidal thoughts or watching a loved one struggle with suicidal feelings can be frightening and overwhelming. It’s important to know that suicidal ideation is often a symptom of underlying mental illness or emotional distress, and help is available. 

If someone is showing warning signs such as talking about ending their own life, withdrawing from others, or engaging in self-harm, they may be at immediate risk and need urgent care.

  • Encourage them to connect with a mental health professional or call a crisis line like the 988 Suicide & Crisis Lifeline can be life-saving. Trained counselors can provide compassionate, non-judgmental support and guide them through mental health crisis situations.
  • Offer alternatives like creating a safety plan, joining a support group, or just being part of their support network can reduce their risk of suicide. According to the National Institute of Mental Health, asking direct questions like “Are you thinking about hurting yourself?” shows concern and does not increase the chance of a suicide attempt—instead, it opens the door for support. 

Continued follow-up after a crisis and access to affordable mental health care are essential, especially for those affected by substance abuse or facing barriers to mental health services. Whether you’re a family member, a friend, or a peer, knowing how to help someone by recognizing the signs and connecting them to professional help like Samaritans or 988 can truly make a difference.

No matter how dark things feel right now, this moment does not define your future. 

What do you wish more people understood about the nature of suicidal thoughts, and how can early intervention or mental health literacy reduce stigma and save lives?

As a multi-attempt survivor, I have lived with stigma surrounding suicide my entire life and was always told how it is a ‘sin’ or ‘selfish’ just to have those thoughts. Working in mental health has shown me time and time again how common suicidal ideation is, and how individuals should have the ability to openly talk about and receive care and compassion in response.

When we talk about early intervention, we need to address how the discussion surrounding suicide needs to change, and entire communities need access to resources, such as NAMI, that provide education on suicide & prevention. The more we fight the idea that suicide and suicidal ideation are ‘taboo’ topics, the more we are removing shame and opening the conversation, which will save lives.

Sage Nestler, MSW | Releasing the Phoenix

It’s okay if reaching out feels impossible right now. When you’re in that kind of pain, asking for help can take more strength than most people will ever understand. Suicidal thoughts can cloud your sense of hope, making it feel like there’s no way out. But, it is important to remember that these thoughts are not permanent. You don’t have to face them alone. 

Whether it’s calling a crisis line, confiding in a trusted friend, or simply making it through one more day, every small step is a powerful act of survival. You deserve support. You deserve healing.

There are people who care about you, who want to help you, and who believe in your worth—especially when you’re struggling to see it yourself. Treatment is available that meets you where you are, without judgment or pressure.

FAQs

Q: What should I do if someone I know is suicidal?


A: If someone is expressing thoughts of suicide, stay with them and help them feel heard. Encourage them to contact a crisis counselor or call/text the 988 Suicide & Crisis Lifeline. If they are in immediate danger, do not leave them alone—call 911 or take them to the nearest emergency room.

Q: What are the 5 action steps for helping someone in emotional pain?


A: According to the National Institute of Mental Health, the five steps are:

  1. Ask
  2. Keep them safe
  3. Be there
  4. Help them connect
  5. Stay connected

These steps can reduce the risk of suicide and make a critical difference in someone’s recovery.

Q: What not to say to someone who is suicidal?

A: Avoid saying things that minimize their pain like “just snap out of it” or “you have so much to live for.” These statements can feel invalidating. Instead, listen without judgment and direct them toward mental health support.

Q: How to deal with a loved one being suicidal?


A: Support them with empathy and without panic. Help them develop a safety plan, remove access to means of self-harm, and stay in close contact. Encourage them to seek professional care, such as talk therapy or outpatient services.

Q: Why does someone have suicidal thoughts?


A: Suicidal thoughts often stem from complex interactions between mental illness, trauma, substance use, physical pain, or intense emotional distress. Life stressors like relationship breakdowns or discrimination can worsen these feelings, especially in marginalized groups like the LGBTQ+ community.

Q: What is suicidal ideation?


A: Suicidal ideation refers to thoughts about or planning suicide. These thoughts can range from passive (“I wish I weren’t here”) to active (“I want to end my life”). Ideation doesn’t always lead to action but should always be taken seriously.

Q: How can I know if they’re in immediate danger?


A: Immediate danger signs include talking about wanting to die, having a plan, giving away possessions, or withdrawing suddenly. According to the 988 Lifeline, any mention of intent or means to attempt suicide requires urgent intervention.

Q: Who is most at risk of suicide?


A: High-risk groups include people with untreated mental health conditions, individuals with a history of trauma or abuse, those with access to lethal means, and members of marginalized communities. LGBTQ+ youth, veterans, and those with chronic illnesses or a history of substance use are especially vulnerable.

Q: Is there a link between self-harm and suicide?


A: Yes. While not all self-harm leads to suicide, individuals who engage in self-injury are at a higher risk of suicidal behavior. Both are serious signs of emotional distress and require compassionate intervention.

Q: What are warning signs for suicide?


A: Warning signs include increased substance abuse, feelings of hopelessness, social withdrawal, changes in sleep or eating, and expressing a desire to die. The CDC provides a comprehensive overview of behavioral risk indicators.

Q: How can I support a friend who is feeling suicidal?


A: Be present, listen nonjudgmentally, and offer to help them access a helpline or mental health professional. Encourage connection to a support group or peer support community. Just knowing someone cares can be powerful.

Posted on

What Is Art Therapy? Ways Creative Expression Supports Mental Health and Well-Being

When words aren’t enough to express what we’re feeling inside, creative expression can help bridge the gap between our emotions and healing. For centuries, people have used art to work through feelings, make sense of tough experiences, and find ways to move forward. Today, this natural connection between creativity and well-being has developed into an established therapy that combines artistic expression with proven therapeutic methods. Art therapy offers a unique path to healing that respects both the complexity of human emotions and our natural ability for creative self-discovery.

Let’s explore how art therapy works, who provides it, and the many ways it can support your mental health and well-being.

What Is Art Therapy?

Art therapy is a form of psychotherapy that incorporates the creative process of art-making into mental health treatment. According to the American Art Therapy Association (AATA), art therapy is used to improve cognitive and sensory-motor functions,1 foster self-esteem, reduce symptoms of mental illness, improve mental health, and enhance social skills.

It’s not about producing professional-quality artwork. The focus is on self-expression, emotional release, and personal insight.

Artist and occupational therapist Jenna Parfitt, M.S., shares:

You might be surprised by how much meaning you can find in what you create. It doesn’t have to be “good”—just real. That alone can be powerful.

Illustration of a person holding a paintbrush with a rainbow-colored stroke, symbolizing emotional expression through art. The person has a bandage over their mouth and hand on their stomach, representing unspoken pain. Text reads: “Sometimes pain is difficult to explain with words. Art therapy gives you a safe medium to express it.”

Art Therapy as a Profession

Art therapy is a mental health profession that enriches the lives of individuals, families, and communities through a blend of visual arts and psychological theory. It offers a safe, nonverbal outlet for people to explore trauma, identity, relationships, and emotion. Art therapists use a wide range of art materials, including paint, pastels, clay, and collage, to help clients communicate feelings that may be hard to articulate.

Art therapy sessions can be tailored to individuals, groups, or families and are often used alongside other forms of therapy, such as music therapy, movement therapy, and talk therapy.

Art therapy, facilitated by a professional art therapist, effectively supports personal and relational treatment goals such as managing anxiety, regulating emotion, resolving interpersonal conflicts, and navigating life transitions. The use of art can unlock repressed memories, reduce physiological symptoms of stress, and support behavioral change.

Recent studies show that art therapy can significantly improve mental health outcomes. For instance, a randomized controlled trial2 found art therapy effective for individuals with Cluster B/C personality disorders. Other research has shown its value in treating depression, anxiety, stroke-related stress, and dementia.

How have you seen art therapy make a difference in the mental health or emotional well-being of your clients, patients, or yourself?

Art therapy has often provided access into emotional spaces that sometimes words couldn’t reach for myself and my clients. I’ve seen people make meaning of grief through painting, express anger through playing guitar, and discover joy they felt was out of reach by writing poetry. Art communicates our groaning and pain in a way that we sometimes struggle to express through words. I use songwriting to process my journey through trauma and addiction, and it never ceases to amaze me how healing it is to care for my heart by expressing emotion through song.

Jamie Haigh, LPC-MHSP, Duck River Mental Health, Three Percent Co.

Infographic titled “Steps of Art Therapy: A Guided Overview of the Process,” featuring five steps: 1) Meet with a licensed art therapist, 2) Identify therapeutic goals, 3) Create art to explore emotions, 4) Reflect on what you made, and 5) Build emotional insight and healing. Includes icons representing therapy, goals, art tools, reflection, and insight,

Who Are Art Therapists?

Art therapists are licensed mental health professionals with specialized education and clinical training. According to the Art Therapy Credentials Board (ATCB), most art therapists hold a master’s degree in art therapy3 from an accredited program that includes coursework in psychological theory, ethics, and supervised practicum experiences.

Credentialing is required to practice. Key credentials include:

  • ATR: Registered Art Therapist
  • ATR-BC: Board-Certified Art Therapist
  • ATCS: Art Therapy Certified Supervisor

Where Art Therapists Work

Art therapists practice in a variety of health care and community settings, such as:

  • Hospitals and psychiatric units (including psychiatry departments)
  • Rehabilitation and trauma centers
  • Cancer treatment centers
  • Veteran services for post-traumatic stress
  • Correctional facilities and reentry programs
  • Private practice
  • Schools (including services for students with autism or behavioral issues)
  • Senior care centers supporting older adults with dementia

Art therapy can serve as a standalone treatment or as part of group therapy or multidisciplinary teams. Programs often use creative art therapy to increase quality of life and foster social skills in clients with complex needs.

Infographic titled “Examples of Art Therapy Projects for Common Mental Health Struggles,” showing four illustrated art therapy ideas: a collage for anxiety, a memory box for grief, a symbolic mask for self-esteem issues, and a weather-themed painting for trauma. Each project is paired with a simple icon

How Art Therapy Works

Art therapy sessions are structured environments where clients engage in creative tasks with therapeutic guidance. A session might involve:

  • Drawing your safe place
  • Painting a memory or dream
  • Using sculpture to represent emotional states
  • Creating a visual diary

Clients reflect on their artwork with the therapist to uncover meaning, process trauma, or shift perspective. It is often the process—not the product—that leads to healing.

The therapeutic impact of creative expression is grounded in neuroscience. Engaging in art-making activates sensory pathways and helps regulate the nervous system. This supports trauma resolution and emotional processing.

Dr. Cathy Malchiodi, a prominent figure in the field of art therapy, highlights the sensory nature of the arts and their role in trauma work, stating that the arts involve “visual, tactile, olfactory, auditory, vestibular, and proprioceptive experiences,”4 which can be crucial in processing traumatic reactions that are experienced on a sensory level by mind and body. ​

Neuroscientific Foundations of Art Therapy

Art therapy engages multiple brain regions5 involved in sensory processing, emotion regulation, and memory. By stimulating these areas, artmaking can facilitate the integration of traumatic memories and promote healing.​

  • Regulation of the nervous system: Creating art can help modulate the autonomic nervous system, leading to reduced stress responses. This regulation is crucial for individuals who have experienced trauma, as it aids in restoring a sense of safety and control.​
  • Support for trauma resolution: Art therapy provides a non-verbal outlet for expressing and processing traumatic experiences. This form of expression can be particularly beneficial when verbal articulation of trauma is challenging.​

Art therapy’s engagement with sensory pathways and its capacity to regulate the nervous system are instrumental in supporting trauma resolution and emotional processing.

Art Therapy as Trauma-Informed Practice

As awareness of trauma’s lasting impact continues to grow, the importance of trauma-informed care in mental health treatment has become undeniable. Art therapy stands out as a particularly powerful trauma-informed practice because it engages the senses, offering pathways to healing beyond traditional talk therapy.

Unlike trauma that lives only in memories or thoughts, many traumatic experiences are stored somatically—felt deeply within the body. Art therapy provides a non-verbal outlet to access and express these sensory experiences in a safe, supportive environment. As Dr. Cathy Malchiodi, a leader in the fields of art therapy and trauma intervention, explains:

Neurobiology research has taught us that we need to “come to our senses” in developing effective psychotherapeutic approaches. In working with trauma, one quickly realizes that traumatic reactions are not just a series of distressing thoughts and feelings. They are experienced on a sensory level by mind and body, a concept now increasingly echoed within a variety of theories and approaches by trauma experts.

– Cathy Malchiodi, PhD, ATR-BC, LPCC

Through the creative process, art therapy invites individuals to safely explore emotions, sensations, and memories that may be too overwhelming or fragmented to verbalize. It aligns with trauma-informed principles by prioritizing safety, empowerment, and the healing potential of sensory engagement.

What Art Therapy Is Not

It’s important to distinguish between recreational art activities and clinical art therapy. True art therapy work must be guided by a qualified therapist with proper credentials. Many well-meaning programs label their services as art therapy without meeting ethical or clinical standards.

The ATCB and AATA emphasize that the term “art therapy” should only be used by credentialed professionals. When seeking help, confirm your provider has valid credentials and meets educational and clinical requirements.

What are some of the most powerful or surprising outcomes you’ve witnessed through art therapy?

The parts of you that feel awkward or self-conscious are the parts that might need a voice that doesn’t use perfect sentences. Sometimes the process of using creative expression, says more about your heart than crafted words could. Most of us get stuck because we stay in our heads trying to reason and logic our way out of things and to things. Creativity has the power to help us tap into different parts of ourselves in ways that go beyond cognitive understanding. Which can be an extreme gift, if we allow it to be.

– Blake Roberts, LMFT, Three Percent Co.

Examples of Activities

Art therapy is a flexible and adaptive practice, tailored to meet the unique needs of each individual. Therapists select activities based on a client’s age, emotional goals, and presenting challenges. Whether working with children processing anxiety, veterans living with PTSD, or older adults navigating memory loss, the art-making process serves as both an assessment tool and a healing intervention.

Below are examples of art therapy activities often used in clinical and community settings:

  • Substance use disorder(s): Combining visual arts, music, movement, and writing to provide nonverbal ways to process trauma, shame, and emotional pain.
  • Autism: Creating visual routines or feelings charts to support communication and sensory regulation
  • PTSD: Constructing trauma timelines or “safe boxes” to externalize experiences and build resilience
  • Depression: Engaging in expressive journaling using mixed media to explore and release difficult emotions
  • Children: Storyboarding fears through drawing to help process and verbalize anxiety
  • Older adults: Making memory books with collage and family photos to strengthen identity and connection

These creative practices allow individuals to express themselves in ways that words often cannot, promoting emotional regulation, interpersonal connection, and insight.

How have you seen art therapy make a difference in the mental health or emotional well-being of your clients, patients, or yourself?

Art therapy allows us to access feelings that often live below the surface. By giving form to those emotions through creative expression, we’re better able to understand and put words to them. There’s also a deep sense of accomplishment that comes from creating something with your own hands—something that resonates with you, which can be healing.

– Jenna Parfitt, M.S., JENELLEN Glass

Examples of Works of Art Therapy

In art therapy, the final product is more than just an image, it’s a reflection of inner experience, symbolic meaning, and personal growth. The focus remains on the process of creating, rather than the visual perfection of the artwork. Still, the resulting pieces often reveal powerful narratives, insights, and themes that can guide the therapeutic journey.

Here are a few common examples of works produced in art therapy sessions:

  • Personal symbols or mandalas to promote mindfulness and emotional grounding
  • Emotional masks or self-portraits that reveal hidden aspects of identity or emotion
  • Vision boards for recovery that illustrate hopes, goals, and steps toward healing
  • Collaborative murals used in group settings to foster community, cooperation, and shared expression

Each piece becomes a tangible record of an individual’s internal world and progress over time. These works are often revisited in later sessions to spark reflection and deepen the healing process.

Healing Through Creative Expression

Art therapy reminds us that healing doesn’t always start with words, it can begin with a brushstroke, a song, or the simple act of choosing a color. In a world that often demands explanation, creative expression offers a different kind of freedom: one that welcomes the messy, the unspoken, and the deeply personal.

Whether you’re navigating trauma, managing anxiety, or simply longing to reconnect with yourself, art therapy opens a door to self-discovery and transformation. You don’t need to be an artist. You just need to be willing to explore.

If you feel hesitant or self-conscious, you’re not alone. Many people begin with uncertainty but often leave feeling surprised by what they uncover and empowered by what they create. With the guidance of a credentialed art therapist, your creative journey can become a path to insight, connection, and lasting well-being.

FAQs

Q: What is art therapy and how does it work?


 A: Art therapy is a mental health practice that uses creative expression—like painting, drawing, or sculpting—as a therapeutic technique. It helps individuals explore emotions, resolve conflicts, develop self-awareness, manage behavior, and increase self-esteem.

Q: What is an example of art therapy?


A: An example of art therapy could be creating a collage to express feelings during a therapy session, helping someone process grief or trauma through visual storytelling.

Q: Is art therapy just drawing?

A: No, art therapy involves many forms of creative expression, including painting, sculpting, collage-making, and photography. Drawing is just one medium among many.

Q: What happens during an art therapy session?


A: During a session, the therapist may guide the client in creating art that reflects their emotions or experiences. Discussions about the artwork often help deepen insights and promote healing.

Q: What is Art Therapy?


A: Art therapy is a specialized form of psychotherapy that integrates psychological theory and the creative process to enhance mental health and well-being.

Q: What does an art therapist do?


A: An art therapist helps clients use artistic activities to process feelings, improve coping skills, and promote personal development. They are trained in both art and clinical therapy techniques.

Q: How does art therapy work?


A: Art therapy works by giving individuals a non-verbal outlet for expressing thoughts and emotions that may be difficult to articulate. Creating art can tap into subconscious feelings, foster self-exploration, and facilitate psychological healing.

Q: What can art therapy help with?

A: Art therapy can help with a wide range of issues, including anxiety, depression, PTSD, trauma recovery, grief, addiction, and stress management.

Q: What materials are used in art therapy?


A: Common materials include paints, clay, colored pencils, markers, collage supplies, pastels, and photography equipment. The choice of medium depends on the client’s preferences and therapeutic goals.

Q: Can art therapy benefit mental health?


A: Yes, art therapy has been shown to improve mental health by reducing stress, fostering emotional resilience, promoting mindfulness, and enhancing self-esteem.

Q: Can art therapy be used for stress relief?


 A: Absolutely. Engaging in creative activities in a supportive environent can significantly reduce stress levels, allowing individuals to relax and reconnect with their emotions.

Q: Who can benefit from art therapy?


A: Art therapy can benefit people of all ages and backgrounds, including children, adolescents, adults, and older adults. It is effective for individuals experiencing mental health challenges as well as those seeking personal growth or stress relief.

Posted on

Marijuana Detox: 6 Ways to Naturally Detox & What to Expect

Deciding to quit marijuana can be a significant and life-changing decision. Whether you’re doing it for your mental clarity, physical health, or personal growth, the detox process can be challenging—but you’re not alone.

Marijuana withdrawal symptoms like irritability, insomnia, and cravings can make quitting difficult, but understanding how THC affects your body and learning about natural detox strategies can help you take control of your recovery.

What is Marijuana Detox?

Detoxing from marijuana isn’t always as simple as stopping. Withdrawal symptoms can begin within 24-48 hours after the last use and may last up to two weeks. Imagine finally deciding to quit, only to find yourself wide awake at 3 AM, sweating and restless.1 Or feeling on edge all day, snapping at loved ones for no reason. Detoxing is a process, and it requires patience, self-compassion, support, and a solid plan. You can have compassion for yourself and your experience and know that this is a common experience for many people.2

Common Withdrawal Symptoms:

  • Irritability and mood swings
  • Anxiety and depression
  • Insomnia3 and vivid dreams
  • Decreased appetite
  • Headaches and nausea

These withdrawal symptoms can range from uncomfortable to clinically significant. Despite the challenge of withdrawal, THC can successfully clear from the body, and you can feel good again without feeling like you have to use cannabis to feel “normal” or okay.

Infographic on common marijuana withdrawal symptoms displaying icons and labels for ten symptoms: irritability, insomnia, cravings, anxiety, low appetite, mood swings, headaches, vivid dreams, and restlessness. Each symptom is represented by a simplified illustration on a light blue background.


The following 6 strategies can help with natural marijuana detox and help you understand what to expect.

1. Hydration

THC is fat-soluble, meaning it is stored in body fat and released slowly over time. The length of detox varies based on usage frequency, body composition, and metabolism. Again, there are differences depending on the person, the frequency of use, and the amount used.4

  • Occasional users (1-2 times per month): THC is typically cleared within 3-7 days.
  • Moderate users (several times a week): THC may be detectable for 1-2 weeks.
  • Heavy users (daily or near daily): THC can remain in the body for several weeks to over a month.

Urine tests are the most common drug tests, but hair follicle tests can detect THC for up to 90 days. Drinking plenty of water is essential for flushing out THC metabolites.5 While most THC is excreted through feces, approximately 20% is eliminated via urine. Staying hydrated aids kidney function, allowing for more efficient metabolite excretion.

Additionally, proper hydration supports overall bodily functions and can alleviate withdrawal symptoms such as headaches and fatigue. There are detox drinks and other over-the-counter products that aim to aid in the detoxification process, though some of these products do not have research-based outcomes.

2. Exercise

Engaging in regular physical activity boosts metabolism6 and enhances mood. Aerobic exercises, such as running or cycling, increase heart rate and fat oxidation, which may aid in reducing THC stored in fat cells. Moreover, exercise stimulates overall wellness the release of endorphins, natural mood enhancers that can help combat anxiety and depression associated with withdrawal.

For years, there has been debate over whether marijuana is truly addictive. The reality? It depends on the person. Marijuana dependence can creep in slowly, like a friend who overstays their welcome.

Some people are more vulnerable to marijuana misuse.7 Those who begin use in adolescence are four to seven times more likely to develop a marijuana use disorder8 compared to those who start at a later age. Exercise can be a key part of managing marijuana withdrawal.

From a clinical perspective, what are challenging components of marijuana detox?

From a clinical perspective, marijuana detox can be challenging due to the gradual onset and variable intensity of withdrawal symptoms. These symptoms can include appetite changes, irritability, anxiety, and insomnia; they may not appear immediately and can last for days to weeks. This can make engagement in early treatment difficult. Additionally, psychological dependence and normalization of use in social settings can create barriers to motivation and sustained abstinence.

Andrew Schreier, ICS, CSAC, LPC, ICGC-II, BACC

3. Nutrition

A nutrient-rich diet supports brain function and reduces cravings. Foods rich in omega-3 fatty acids, such as walnuts, have been linked to improved cognitive performance. A balanced diet stabilizes blood sugar levels, preventing mood swings and reducing the likelihood of turning to marijuana to cope with stress or negative emotions.

Infographic on 6 common natural weed detox methods, illustrating six healthy strategies: stay hydrated, exercise daily, get good sleep, eat clean foods, breathe and reflect, and give it time. Each method is represented by a simple icon on a pastel background, with a large cannabis leaf in the design.

Research suggests that highly palatable foods, drug use, and addictive substances can create imbalances in the brain’s reward system.9 You can naturally reverse these effects by having a balanced diet with high-nutrient foods.

4. Sleep Hygiene

Establishing a healthy sleep routine is crucial for regulating mood and energy levels. Poor sleep can exacerbate irritability, stress, and other physical symptoms, making it challenging to maintain abstinence. Practicing good sleep hygiene—such as maintaining a consistent sleep schedule, creating a restful environment, and avoiding caffeine before bedtime—can improve sleep quality.

Research indicates that improving sleep quality10 significantly benefits mental health, reducing depression and anxiety, some of the most troubling withdrawal symptoms.

5. Support Groups

Engaging with support groups and addiction treatment can provide motivation and accountability. Some support groups follow a 12-step program, similar to Alcoholics Anonymous, offering a community of individuals sharing experiences and coping strategies. Participation in such groups fosters a sense of belonging and reduces feelings of isolation, which can be pivotal during the detox process.

In recent years, older adults have increasingly turned to marijuana or cannabis use, including the use of edibles or gummies, leading to a growing need for support in managing cannabis use disorder, often alongside other substance use issues.

Treatment for marijuana addiction or marijuana detox can also provide the peer support needed to abstain from or lessen drug use.

6. Therapy

Professional counseling, particularly Cognitive Behavioral Therapy (CBT), addresses underlying mental health concerns and triggers associated with marijuana use and weed detox.

CBT helps individuals identify and modify negative thought patterns and behaviors, equipping them with coping strategies to manage cravings and prevent relapse. Research shows that CBT is effective in reducing cannabis use severity and improving overall psychological well-being.

Incorporating these natural strategies can facilitate marijuana detoxification and support long-term recovery. A holistic approach that addresses both physical and psychological dependence is essential. Consulting healthcare professionals can provide personalized guidance tailored to individual needs.

Several risk factors contribute to the development of cannabis use disorder, including:

  • Mental health disorders such as anxiety or depression
  • Family history of substance use
  • Peer pressure and social influences
  • Loneliness or social isolation
  • Lack of family involvement and support
  • Easy access to marijuana
  • Use of other substances like opioids

By understanding these risk factors, individuals can seek preventative measures and professional support to mitigate the long-term effects of cannabis dependence.

Dependence occurs when the brain adapts to regular THC exposure, leading to withdrawal symptoms when use ceases. Research11 estimates that about 3 in 10 cannabis users (roughly 30%) develop cannabis use disorder or addiction. This risk is notably higher for those who use cannabis frequently or begin using it when they are young.

Are there treatment options for marijuana dependence?

Cannabis is one of the most widely used substances in the United States.  While many people may not attend a residential treatment setting for Cannabis, some people may find benefit in attending individual sessions for cannabis treatment or intensive outpatient treatment. Cognitive behavioral therapies are evidence-based for the treatment of cannabis use. In addition to treatment, many individuals have found freedom from chaotic cannabis use by attending 12-step recovery meetings, Dharma recovery, SMART recovery, White Bison, Refuge Recovery, and other self-help groups.

Tanya Kraege LCSW, CSAC, CCAR RC, WI CPS | Ventus Rex

Can You Use Medications for Marijuana Detox?

While no FDA-approved medications exist specifically for marijuana detox, some medications can help manage withdrawal symptoms:

  • Benzodiazepines (e.g., Valium, Xanax) for severe anxiety and sleep disturbances.
  • Selective serotonin reuptake inhibitors (SSRIs) (e.g., Prozac, Zoloft) for mood regulation.
  • Over-the-counter pain relievers for headaches and discomfort.
  • Melatonin or other sleep aids or supplements to improve sleep quality.

These medications should only be used under medical supervision to prevent dependence or adverse effects. Seeking medical advice can help determine the best treatment options for detox and withdrawal management.

Typical marijuana detox timeline showing five detox phases: Day 1–2 (Immediate Discomfort: irritability, cravings, sleep issues), Day 3–6 (Peak Withdrawal: restlessness, low appetite, mood swings), Day 7–10 (Gradual Relief: improved sleep, reduced cravings), Weeks 2–3 (Mental Rebalancing: clearer thinking, emotional steadiness), and 1 Month+ (System Reset: mood stability, improved focus). THC levels in the body gradually decrease over time.

Are There Risks of Detoxing from Marijuana on Your Own?

Quitting cold turkey or relying solely on natural remedies may seem straightforward, but withdrawal symptoms can be more intense than expected. While cannabis is legal in many places, it remains addictive and potentially harmful. Detoxing without proper support from medical professionals can be challenging and pose risks.

Potential Risks of Self-Detox:

  • Increased anxiety and depression
  • Higher likelihood of relapse due to cravings
  • Poor sleep quality and fatigue affecting daily life
  • Difficulty managing withdrawal symptoms without support

Seeking medical supervision through an addiction treatment program, detox programs, or a detox center, can improve success rates and provide necessary support during detoxification.

What advice would you give to someone considering quitting marijuana who is worried about withdrawal symptoms or relapse?

I would advise anyone seeking recovery from any substance to get adequate support. This can take different forms, but possible elements would include therapy with an addiction expert, self-help groups for community, and even Intensive Outpatient Treatment, and in cases of chronic addictions, inpatient treatment. I also encourage users to know that investing in recovery brings amazing benefits!

Tim Lineaweaver, LMHC

Where Can I Find Help for Marijuana Addiction?

If you or a loved one is struggling with marijuana dependence, professional help is available. There are a wide range of treatment options include:

  • Inpatient programs: Intensive, supervised detox and therapy for severe cases.
  • Outpatient programs: Flexible treatment that allows individuals to maintain daily responsibilities.
  • Behavioral therapy: Cognitive-behavioral therapy (CBT) helps individuals identify triggers and develop coping strategies.
  • 12-step programs: Support networks like Marijuana Anonymous12 offer peer encouragement and structure.

Understanding the marijuana detox process helps individuals take proactive steps toward recovery and well-being. Whether detoxing at home or seeking professional treatment, support, patience, and self-care are key. If you or someone you know is struggling with marijuana use, professional support can make a significant difference.

Detoxing from marijuana is not just about clearing THC from your body—it’s about reclaiming your mental and emotional well-being. While the withdrawal process can be uncomfortable, it is temporary, and every step you take toward recovery is a step toward feeling better.

Addiction treatment programs and specialized treatment centers can offer tailored guidance to ensure a safer, more manageable detox that provide evidence-based treatment options. No matter where you are in your journey, recovery is possible, and support is available every step of the way.

FAQs

Q: What is the best detox for marijuana?

A: The best way to detox from marijuana is through natural detoxification, which includes hydration, exercise, a healthy diet, and time. While detox products claim to speed up the process, there is little scientific evidence to support their effectiveness. A gradual reduction in use and a well-balanced lifestyle are the safest and most effective natural methods.

Q: How much water should you drink to flush out marijuana?

A: Drinking water does not directly flush THC from your system but staying hydrated supports kidney function and overall detoxification. Aim for 8–12 cups of water daily to maintain proper hydration. Be cautious, as excessive water intake can lead to water intoxication and dilute urine, which may raise suspicion in a drug test.

Q: How is marijuana eliminated from the body?

A: THC, the psychoactive compound in marijuana, is metabolized by the liver and broken down into metabolites. These metabolites are then stored in fat cells and gradually eliminated through urine, feces, and sweat. Since THC is fat-soluble, it takes longer to clear from the system compared to other substances.

Q: What’s the fastest way to clear your system?

A: There is no instant way to eliminate THC, but the following can help:

  • Hydration – Supports kidney and liver function.
  • Exercise – Burns fat where THC is stored (but avoid intense exercise right before a test, as it can temporarily raise THC levels in blood).
  • Healthy Diet – High-fiber foods promote THC elimination through the digestive system.
  • Time – The only guaranteed way to clear THC is to wait it out.

Q: How long does it take to detox from cannabis?

The duration of marijuana detox13 depends on frequency of use, metabolism, and body fat percentage. Generally:

  • Occasional users (1–2 times a week) – Detox in 3–7 days.
  • Moderate users (3–4 times a week) – Detox in 1–2 weeks.
  • Heavy users (daily use) – Detox can take several weeks to a month or more.
    Read more about THC detox timelines.

Q: What is the duration of marijuana detox?

A: Marijuana detox symptoms can last 7–14 days, with withdrawal peaking within the first 3–5 days according to a typical withdrawal timeline. Symptoms may include irritability, insomnia, mood swings, and appetite changes. Heavy users may experience Post-Acute Withdrawal Symptoms (PAWS) for weeks or months.

Q: How do detox drinks work?

A: Detox drinks typically work by diluting urine to lower THC metabolite concentration. Many contain creatinine and B vitamins to prevent dilution detection. While they may temporarily alter test results, they do not remove THC from the body. Their effectiveness is debated.

Q: How long does THC stay in the body?

A: THC detection depends on the type of drug test:

  • Urine test – Detects THC for 3–30+ days (longer for frequent users).
  • Blood test – Detects THC for 1–2 days (up to a week for heavy users).
  • Saliva test – Detects THC for 24–72 hours.
  • Hair test – Detects THC for up to 90 days.
    Learn more about THC detection times.

Q: Are you covered for addiction treatment?

A: Many insurance plans cover marijuana addiction treatment, including detox programs, therapy, and inpatient rehab. Check with your provider to see if detox and recovery services are included in your coverage or discuss your options for a treatment plan.

Q: How do marijuana drug tests work?

A: Drug tests detect THC metabolites in urine, blood, saliva, or hair. The most common test is the urine test, which identifies THC-COOH, a byproduct of THC metabolism. Learn more about marijuana drug testing methods.

Q: Can exercise help speed up marijuana detox?

A: Yes, exercise can help reduce THC levels over time by burning fat where THC is stored. Cardio workouts and strength training increase metabolism, but they should be avoided right before a test, as they can temporarily raise THC levels in blood.

Exercise may slightly accelerate detox, but THC still takes time to leave the body. Combining exercise with hydration and a clean diet supports natural detox. However, there’s no quick fix—the most reliable detox method is time and professional support.

Posted on

How to Deal With Depression: 9 Proven Recovery Methods

Depression can feel like an invisible weight, making even the simplest tasks seem overwhelming. If you’re wondering how to deal with depression, you’re taking an important first step—and effective help is available. 

Recovery from depression is entirely possible through a combination of professional treatment, self-care strategies, and support from others. Here, we outline 9 proven strategies that have helped countless people living with depression reclaim their mental well-being. 

Illustration featuring the quote 'Depression tries to convince you that you’re the storm — but you’re really the one weathering it,' with an image of a sad person standing under rain, imagining an umbrella.

1. Understand the Condition: Recognizing Depression’s Impact

Depression is a common and serious mental health condition that affects how you feel, think, and handle daily activities. Globally, depression impacts 5% of the adult population1 and 13% of adolescents. Also known as major depressive disorder or clinical depression, it can cause persistent feelings of sadness, hopelessness, and a loss of interest in activities once enjoyed.

Adolescents can be especially vulnerable to depression due to hormonal changes, academic and social pressures, identity development, and increasing exposure to social media and cyberbullying. For teens, the prevalence of major depressive episodes2 was also higher among females at 29.2%.

Dr. Kay Redfield Jamison, a clinical psychologist and professor of psychiatry at Johns Hopkins University who has written extensively about her own experience with bipolar disorder and depression, shares in her memoir An Unquiet Mind:3

Depression is awful beyond words or sounds or images. It bleeds relationships, blanches pleasure, eats memory, peace and self-respect.

While it can be one of the most challenging mental health conditions, when we understand what depression is and other aspects, it can help support long-term and sustained recovery.

Infographic titled 'How to Start Small When You Have Depression,' featuring simple coping strategies like opening a window, drinking a glass of water, putting on clean socks, stepping outside for one minute, brushing teeth, writing down one feeling, playing one calming song, and sitting up in bed. Includes an illustration of a person sitting under a raincloud holding a checklist.

2. Assess Personal Risk Factors: Customizing Your Recovery Approach

Depression is a complex mental health condition that can affect individuals of any age, gender, background, or income level. However, certain factors may increase the risk of developing depression:​

  • Family history of mental illness or mental health problems: Individuals with a family history of depression or other mental disorders are at a higher risk of experiencing depression themselves. ​
  • Chronic medical conditions: Living with chronic illnesses,4 such as heart disease, can elevate the likelihood of developing depression.
  • Exposure to trauma: Experiencing traumatic events,5 especially during childhood, significantly increases the risk of depression.
  • Substance use: The misuse of substances6 like alcohol and drugs is closely linked to the onset and severity of depression.

Understanding these risk factors is crucial for early identification and intervention, which can lead to more effective management and treatment of depression.

How has managing depression—either personally or professionally—shaped your understanding of mental health and well-being?

As a trauma therapist, I’ve learned that depression often isn’t just a chemical imbalance; it’s a nervous system response to overwhelm, loss, or disconnection. Professionally, supporting clients through depression has deepened my belief that healing comes through safety, self-compassion, and co-regulation. It’s taught me to honor slowness and softness as valid forms of strength.

Amanda Stretcher, MA, LPC-S | Crescent Counseling

3. Identify Your Depression Type: Targeting the Right Treatment

There are several types of depression, each with distinct characteristics:

  • Major depressive disorder (MDD): Severe symptoms that interfere with daily life. MDD is characterized by a persistently low mood, anhedonia (loss of interest or pleasure), feelings of guilt or worthlessness, fatigue, and other symptoms that impair daily functioning.7 Diagnosis requires at least 5 symptoms present most of the day, nearly every day, for a minimum of 2 weeks. It’s one of the leading causes of disability worldwide.
  • Persistent depressive disorder: Long-term (2 years or more) symptoms that may be less severe but still disabling. This chronic form of depression8 involves a depressed mood lasting for at least 2 years in adults (one year in children and adolescents), accompanied by additional depressive symptoms that may not meet the criteria for MDD but still cause significant distress.
  • Bipolar disorder: Involves episodes of depression9 alternating with mania. Bipolar disorder includes episodes of depression alternating with periods of mania or hypomania. The depressive episodes share similarities with MDD, but the presence of manic symptoms distinguishes bipolar disorder from unipolar depression.
  • Postpartum depression: Occurs after childbirth. This type of depression occurs after childbirth, characterized by sadness, fatigue, changes in sleeping and eating patterns, reduced libido, and crying episodes. It’s more severe and longer-lasting than the “baby blues.”
  • Seasonal affective disorder (SAD): Related to changes in seasons, typically starting in the fall or winter. SAD is a subtype of depression10 that occurs at a specific time of year, usually in the fall or winter, and remits in the spring. Symptoms include low energy, hypersomnia, overeating, weight gain, and craving for carbohydrates.
Infographic titled 'Change the Script: Reframing Your Thoughts in Depression,' showing examples of shifting negative thoughts like 'I'm lazy' to 'I'm struggling' and 'I'm weak' to 'I'm surviving something hard,' alongside an illustration of storm clouds parting to reveal sunshine.

4. Monitor Your Symptoms: Tracking Progress for Effective Recovery

Persistent Feelings of Sadness or Hopelessness

This isn’t just “feeling down” for a day or 2. It’s a heavy, lingering sadness that doesn’t seem to lift, even when good things happen. You might wake up with a pit in your stomach or go to bed feeling like nothing will ever get better. Hopelessness can feel like your future has disappeared into fog.

Loss of Interest in Hobbies and Activities

Things that once brought you joy—music, cooking, hiking, spending time with friends—start to feel meaningless. You might force yourself to participate, but it feels like going through the motions. It’s not laziness; it’s as if your connection to pleasure has been cut off.

What treatment strategies or coping tools have you found most effective in reducing symptoms of depression and improving day-to-day life?

In order to effectively treat symptoms of depression, evidence-based treatment suggests engaging in behavioral activation. This is activating one’s brain through different activities, specifically geared towards enjoyable, valuable, and routine activities. When someone becomes depressed, there is decreased brain activity, so it is helpful for one to engage different parts of their brain through several types of activities. Will this cure depression? No, but this will help activate the brain into a non-depressed state for a temporary period of time, which, over time, will help to lift one’s mood overall.

Jennifer Chicoine, MA, LCPC | Peaceful Healing Counseling Services

Sleep Problems (Insomnia or Oversleeping)

You might lie awake for hours, exhausted but wired with worry. Or, sleep might become your escape, and even after 10–12 hours, you still feel tired. Either way, it disrupts your rhythm and makes the days feel even harder to face.

Weight Loss or Weight Gain

Your appetite may vanish entirely, or food might become a form of comfort. You may notice clothes fitting differently, but not care enough to do anything about it. These changes can be subtle or dramatic, but they often reflect deeper emotional shifts.

Fatigue or Low Energy

This isn’t just being tired—it’s like your body has run out of fuel. Even small tasks, like taking a shower or replying to a text, can feel overwhelming. It’s frustrating because you want to do more, but the energy simply isn’t there.

Difficulty Concentrating

Reading a book or following a conversation can feel like trying to think through fog. Your brain just won’t focus. You may find yourself rereading the same sentence or zoning out in meetings, which adds to feelings of guilt or inadequacy.

Feelings of Worthlessness or Guilt

You might start believing you’re a burden or that you’ve let everyone down. Even small mistakes can spiral into overwhelming self-criticism. These thoughts don’t come from truth—they come from depression distorting your self-image.

Thoughts of Self-Harm or Suicidal Thoughts

In the darkest moments, depression can convince you that the world would be better off without you. These thoughts are serious and require compassionate, immediate support. You’re not alone, and help is available—even if it’s hard to ask.

These symptoms must last for at least 2 weeks to be considered a depressive episode.
But if you’re experiencing even one or 2 of these symptoms persistently, it’s worth talking to a mental health professional. If you are having thoughts of self-harm or suicidal ideation or thoughts, please reach out for emergency medical care. You are not alone.

The 988 Lifeline is a resource for you at any time of the day, every day of the week.

5. Identify Root Causes: Understanding Depression’s Origins

Depression results from a combination of genetic, biological, environmental, and psychological factors. Common causes and risk factors include:

  • Imbalances in brain chemicals like serotonin
  • Traumatic life events or prolonged stress
  • Chronic medical conditions or pain
  • Substance use or withdrawal
  • Low self-esteem or negative thoughts
  • Family history of mental health conditions

What message would you share with someone currently experiencing depression who may feel hopeless or unsure about seeking help?

People often mistake sadness for depression. The capacity to feel sad when experiencing a loss of some kind is emotionally healthy. Sadness, like all emotions, has a rhythm of its own and will pass in time. Depression, however, is emotional constipation, i.e., being numb, detached, and unable to feel sad, and it is very responsive to a ‘laxative’, or treatment, such as psychotherapy. For someone who is unsure about seeking help, the best way to find a good therapist is to start by asking trusted friends and family if there is someone with whom they’ve had a good experience. I recommend that you get a few names and meet with those therapists until you find what feels like a good fit for you.

Avrum Weiss, PhD

6. Seek Proper Diagnosis: Working With Healthcare Professionals

A health care provider or mental health professional diagnoses depression by evaluating your symptoms, personal history, and mental well-being. Tools like the PHQ-9 questionnaire may be used, and blood tests may help rule out underlying medical conditions.

  • Self-report questionnaires: These are completed by the individual and ask about the presence and severity of depressive symptoms over a specific period (usually the past 2 weeks).  
  • Patient Health Questionnaire-9 (PHQ-9): This is a widely used, brief, 9-item self-report questionnaire. It directly corresponds to the DSM-5 criteria for major depressive disorder. It helps in diagnosing depression, assessing its severity (minimal, mild, moderate, moderately severe, severe), and monitoring treatment response. A score of 10 or higher is often used as a cut-off for indicating clinically significant depression. The PHQ-2, a shorter 2-item version, is often used as an initial screening tool.  
  • Beck Depression Inventory (BDI): This 21-item self-report inventory assesses the severity of depressive symptoms. Individuals rate the presence of various symptoms on a 0-3 scale. Higher total scores indicate more severe depression. It’s suitable for individuals aged 13 to 80 and has been validated across various populations.  
  • Center for Epidemiologic Studies Depression Scale (CES-D): This 20-item questionnaire was initially designed for use in the general population but is also used in primary care settings to screen for depressive symptoms. It asks about the frequency of symptoms in the past week, rated on a 4-point scale. It can be used for a wide age range, including children.
  • Edinburgh Postnatal Depression Scale (EPDS): This 10-item self-report questionnaire is specifically designed to screen for depression in women after childbirth. It asks about symptoms experienced in the past week.  
  • Geriatric Depression Scale (GDS): This scale is specifically designed for older adults (60 years and over). It is available in different lengths (e.g., 30-item, 15-item, and a shorter 4-item version) and typically uses a yes/no format for responses, making it easier for some older individuals to complete.  
  • Clinician-administered rating scales: These scales are administered through structured interviews conducted by a healthcare professional. 

Many behavioral healthcare providers use the DSM-5-TR to provide diagnostic criteria. For example, here is an example of the criteria for major depressive disorder.11

A diagnosis requires the presence of 5 or more of the following symptoms during the same 2-week period, with at least one of the symptoms being either depressed mood or loss of interest or pleasure: 

  1. Depressed mood most of the day, nearly every day
  2. Markedly diminished interest or pleasure in all, or almost all, activities most of the day, nearly every day  
  3. Significant weight loss or weight gain (when not dieting or an increase/decrease of more than 5% of body weight in a month), or decrease or increase in appetite nearly every day  
  4. Insomnia or hypersomnia nearly every day
  5. Psychomotor agitation or retardation nearly every day (observable by others.  
  6. Fatigue or loss of energy nearly every day
  7. Feelings of worthlessness or excessive or inappropriate guilt nearly every day
  8. Diminished ability to think or concentrate, or indecisiveness, nearly every day
  9. Recurrent thoughts of death (not just fear of dying), recurrent suicidal ideation without a specific plan, or a suicide attempt or a specific plan for committing suicide.

The symptoms must cause clinically significant distress or impairment in social, occupational, or other important areas of functioning and not be due to the direct physiological effects of a substance or another medical condition.  

It’s important to note that while these tools are valuable for screening and assessing the severity of depressive symptoms, a diagnosis of depression should always be made by a qualified healthcare professional based on a comprehensive evaluation, including a clinical interview, the individual’s history, and the consideration of other potential medical or psychological conditions.

Screening tools help identify individuals who may need further evaluation and support from a trained medical or treatment professional.

7. Explore Treatment Options: Finding Your Path to Recovery

Psychotherapy (Talk Therapy)

  • Cognitive behavioral therapy (CBT): CBT is a widely used form of therapy that helps individuals recognize and change negative thought patterns and behaviors. It’s especially effective in treating mild to moderate depression and can prevent relapse. Research supports CBT as one of the most effective interventions for depression.12
  • Interpersonal therapy (IPT): IPT helps people improve communication and relationships, often disrupted by depression. It focuses on current interpersonal issues like grief, role transitions, or conflicts.
  • Behavioral activation: This approach encourages individuals to engage in meaningful activities to increase positive reinforcement and reduce avoidance, a common symptom of depression.

Medication (Antidepressants)

Selective serotonin reuptake inhibitors (SSRIs) like fluoxetine and sertraline are commonly prescribed and have been shown to relieve symptoms in people with moderate to severe depression.

The National Institute of Mental Health highlights that antidepressants can take 4-8 weeks to work13 and should be closely monitored by a healthcare provider.

Lifestyle Changes and Self-Care

  • Regular exercise: Exercise boosts endorphins and supports neurogenesis, or the growth of new brain cells. It can be as effective as medication for mild depression.
  • Sleep hygiene: Improving sleep routines can help stabilize mood and reduce depressive symptoms. Going to bed and waking up at the same time each day is a good place to start.
  • Nutrition: A balanced diet rich in fruits, vegetables, whole grains, and omega-3 fatty acids supports brain health. Some studies suggest that dietary interventions may reduce depressive symptoms.

Social Support

  • Group therapy and peer support: Talking with others facing similar struggles can reduce isolation and increase motivation. Group settings also allow for shared coping strategies.
  • Family involvement: Involving supportive family members in the recovery process can improve outcomes and ensure a more stable environment.

Advanced and Emerging Treatments

  • Mindfulness-based cognitive therapy (MBCT): MBCT combines mindfulness techniques with cognitive therapy to reduce relapse in those with recurrent depression.
  • Transcranial magnetic stimulation (TMS): TMS uses magnetic pulses to stimulate areas of the brain associated with mood regulation. It’s FDA-approved for treatment-resistant depression.
  • Ketamine and esketamine (Spravato): These medications offer rapid relief of symptoms and are typically used when other treatments haven’t worked. They must be administered under medical supervision.

8. Practice Prevention Strategies: Building Mental Health Resilience

Can I prevent depression?

While you can’t always prevent depression, there are ways to reduce your risk. Building up protective factors can help build resilience for this condition. However, often times, treatment is needed for long-term recovery and positive outcomes.

These are a few healthy coping strategies that you can try:

  • Stay connected with a support group or loved ones
  • Manage stress through mindfulness14 or gratitude practices
  • Maintain a healthy lifestyle with regular exercise and good nutrition
  • Seek help early when experiencing symptoms
  • Avoid alcohol and drug use, which can worsen mental health

With proper treatment and support, most people recover from depression. However, it can be a recurring condition, and managing long-term well-being is key. Early intervention improves outcomes, and ongoing support can help prevent relapse.

9. Develop Daily Management: Living Well Despite Depression

When should I see my healthcare provider about depression?

Depression isn’t just feeling sad—it can affect every part of your life. If you’re not sure when to ask for help, here are some key signs it’s time to reach out to a doctor, counselor, or mental health professional:

You should see your healthcare provider if:

  • Symptoms last more than 2 weeks. Things like persistent sadness, fatigue, or loss of interest in activities you used to enjoy.
  • You’re struggling with daily life. This might look like trouble at work, in relationships, or just keeping up with basic self-care.
  • You have thoughts of self-harm or suicide. These thoughts are serious and deserve immediate attention. You are not alone, and help is available.

You are not alone. Many people—just like you—face depression. Healing is possible. And reaching out is a brave and important step toward recovery. Talk to someone you trust—a friend, pastor, or mentor—and let them know how you’re feeling.

Schedule an appointment with a primary care provider or therapist. You don’t need to have all the answers—just take the first step. Use support resources if you’re in immediate danger or need someone to talk to.

If this sounds like what you’re going through, take one small step today. Reach out to a professional or supportive friend. You are worth it. And help is just a conversation away.

FAQs

Q: What are the best ways to deal with depression?

A: Effective treatment for depression often includes a combination of therapy, antidepressant medications, physical activity, and support from loved ones. Working with a mental health professional can help you develop a personalized plan that addresses your specific needs.

Q: What triggers depression?

A: Depression can be triggered by a range of factors, including genetics, traumatic life events, chronic stress, substance use, medical conditions, and imbalances in brain chemistry, such as low serotonin levels.

Q: How to get out of depression naturally?

A: Some people find symptom relief through natural approaches like regular exercise, mindfulness meditation, healthy eating, sleep routines, and maintaining social connections. While these can be helpful, severe depression often requires professional treatment.

Q: How do you cope with a depressed person?

A: Offer support by listening without judgment, encouraging them to seek help, and being patient. Avoid trying to “fix” them. Suggest professional resources like a mental health provider or the 988 Lifeline.

Q: What are the symptoms of depression?

A: Common symptoms include persistent sadness, loss of interest, fatigue, changes in sleep or appetite, difficulty concentrating, and thoughts of self-harm or suicide.

Q: What are the different types of depression?

A: Types include major depressive disorder, persistent depressive disorder, postpartum depression, seasonal affective disorder, and bipolar disorder (which includes depressive episodes).

Q: What is the link between smoking and mental health conditions?

A: Smoking is more common among people with mental health conditions and may temporarily relieve stress, but it often worsens mental illness symptoms over time and is linked to higher rates of depression.

Q: What is substance use disorder?

A: Substance use disorder (SUD) is a mental health condition characterized by the uncontrolled use of substances, such as drugs or alcohol, despite harmful consequences. SUD often co-occurs with depression.

Q: When should I call my healthcare provider?

A: Call if you notice depression symptoms lasting more than 2 weeks, if they interfere with daily life, or if you or a loved one has suicidal thoughts.

Q: How can I help a loved one who is depressed?

A: Be present, listen with compassion, encourage professional help, and check in regularly. Avoid minimizing their pain. Share resources like the 988 Lifeline or a mental health provider.

Q: Can exercise help alleviate depression symptoms?

A: Yes. Studies show that regular physical activity boosts mood, reduces anxiety, and supports long-term mental health by increasing endorphins and serotonin.

Q: Are there effective self-help strategies for managing depression?

A: Yes. Journaling, setting small daily goals, practicing gratitude, and limiting social media use can support emotional well-being.

Q: Are there lifestyle changes that can help alleviate depression?

A: Yes. Healthy nutrition, consistent sleep, reducing alcohol and substance use, and nurturing social relationships can all help improve mental health and ease depression symptoms.

Posted on

How to Detox from Alcohol: 5 Essential Tips for a Safe Recovery

Taking the first step toward sobriety can feel daunting, especially when facing the unknowns of alcohol withdrawal.

If you or a loved one is considering detox, it’s natural to feel overwhelmed by the process. Alcohol detoxification is more than just quitting drinking—it’s about navigating the body’s adjustment to sobriety while managing withdrawal symptoms that can range from mild discomfort to severe medical complications.

Understanding what to expect during detox, recognizing when professional help is necessary, and knowing how to support your body through recovery can make a significant difference.

No matter where you are in your journey, you are not alone—there are resources, medical professionals, and support systems ready to help guide you toward a healthier, alcohol-free life.

1. Understand the Process of Alcohol Detox

If you or a loved one1 is struggling with alcohol use disorder, the idea of detoxing may feel overwhelming. Alcohol detoxification is the body’s process of eliminating alcohol consumption2 after prolonged use. For regular drinkers, this can trigger severe withdrawal symptoms,1 including delirium tremens.

Infographic titled 5 Questions to Ask Yourself Before Trying to Detox Without Professional Support. It includes questions about heavy drinking, withdrawal symptoms, past relapses, and detoxing without supervision. Depending on the answers, the image advises either professional detox or consulting a doctor for home detox.

How do I know if I am withdrawing from alcohol?

Though the experience of withdrawal from alcohol is slightly different from one person to the next, it is often marked by a combination of physical, emotional, and cognitive symptoms that vary depending on the quantity and duration of alcohol consumed (among other personal factors). Traditional physical symptoms may include tremors, sweating, nausea, vomiting, insomnia, headache, increased heart rate, and in more severe cases, seizures and/or delirium tremens. From a cognitive-emotional standpoint, symptoms may include negative thoughts, anxiety, depression, agitation, et cetera. Symptomatology along these lines is atypical of responsible drinking and may indicate a more significant issue warranting professional support.

Matthew Glowiak, PhD, LCPC, CAADC, ACS, NCC | Hazelden Betty Ford Graduate School

Why Does Alcohol Withdrawal Syndrome Happen?

Drinking alcohol depresses the nervous system,3 slowing brain function and creating a sedative effect. Over time, the brain compensates by increasing excitatory signals. When alcohol use suddenly stops, these heightened signals cause overstimulation, resulting in severe alcohol withdrawal.3

What Are Alcohol Withdrawal Symptoms and When Do They Occur?

There are different levels of severity for alcohol withdrawal that range from mild to severe symptoms.

Stages of Alcohol Withdrawal: Withdrawal symptoms typically begin 6 to 24 hours after the last drink1 and can last a week or more, depending on the severity of alcohol dependence. Alcohol withdrawal symptoms can be scary and dangerous, especially if you don’t know what to look for. Having correct information and knowing what to expect can help you or your loved ones prepare.

Mild Symptoms (6-12 hours after last drink)1:

  • Headache
  • Anxiety and restlessness
  • Nausea and vomiting
  • Sweating and shaking
  • Insomnia

Moderate Symptoms (12-48 hours after last drink)1:

  • Increased heart rate
  • Tremors and shakiness
  • Confusion and irritability
  • Hallucinations

Severe Symptoms (48-72 hours after last drink – Delirium Tremens)1:

Infographic titled Essential Tips for an Alcohol Detox, showing seven strategies: have a good support system, consider professional detox if severe, stay hydrated, eat whole foods, get good sleep, avoid triggers, and redirect your mind. Each tip is paired with a simple icon, and the top-right corner features an alcohol-related graphic.

2. Know When You Should Seek Medical Care

Emergency Symptoms:

Seek immediate help from a medical professional5 if you or a loved one1 experiences the following severe withdrawal symptoms:

  • Severe confusion or hallucinations (DTs)
  • Withdrawal seizures
  • High fever
  • Extreme agitation or violent behavior

When should I seek emergency medical care for alcohol detox?

If you or someone you know is going through alcohol detox, it’s important to recognize when to seek emergency medical care. Alcohol withdrawal can be life-threatening, so call 911 or get to an ER immediately if you experience seizures, severe confusion, a racing or irregular heartbeat, high fever, or uncontrollable shaking and agitation. Even if symptoms seem mild, it’s always safer to get checked out. The best way to detox is under medical supervision, where professionals are standing by and ready to help.

Janelle Salo, RN | Healthy Earth Living

Can You Detox from Alcohol at Home?

While mild withdrawal symptoms can sometimes be managed at home, medical supervision is strongly advised, especially for those with a history of heavy drinking. Detoxing alone can be dangerous, and individuals should not hesitate to seek professional guidance if necessary.

Professional medical help may be required for those at risk of severe withdrawal. Medical professionals can administer medications to help manage withdrawal symptoms and reduce the likelihood of complications like seizures or DTs.

Even if you think your withdrawal symptoms are mild, always consult a healthcare provider before stopping alcohol use. Their expertise can help determine the safest approach for detoxing based on your health history.

Illustration of a man in boxing gear punching a giant soda can hanging like a punching bag. The image symbolizes the struggle of alcohol detox. Text on the left says the pain of alcohol detox is temporary but the rewards of recovery are worth the fight.

3. Learn How to Care for Yourself During Alcohol Detox

Stay Hydrated

Dehydration is common during alcohol withdrawal due to sweating, vomiting, and diarrhea. Drink plenty of fluids such as water, electrolyte-rich drinks like sports drinks, or coconut water to stay hydrated.

Hydration is key6 for your recovery. Electrolyte imbalances can cause additional complications, so maintaining a balance of sodium, potassium, and magnesium is essential.

Drinking fluids also helps flush out toxins more efficiently, aiding the detoxification process.

Eat Nutritious Foods

Alcohol depletes essential vitamins and minerals, so eating a balanced diet is crucial:

  • B vitamins (found in leafy greens, eggs, and whole grains) help support brain function.
  • Magnesium and potassium (from foods like bananas, avocados, and nuts) are important for muscle relaxation and nerve function.
  • Protein-rich foods (chicken, fish, tofu) will help rebuild strength and energy.

Proper nutrition supports the body’s healing and helps to maintain mental clarity, which can be especially beneficial during the detox process.

A nutrient-rich diet can also combat some of the psychological symptoms, such as mood swings and irritability, that often accompany withdrawal.

Get Plenty of Rest

Fatigue is a common issue during detox. Make sure to create a relaxing environment for sleep, practice deep breathing techniques, and limit screen time before bed.

Adequate rest is crucial during detox for effective recovery.

Sleep helps the body repair and recharge, and it plays a significant role in managing withdrawal symptoms such as anxiety, restlessness, and depression.

Consider calming practices like meditation or gentle stretching before bedtime to promote better sleep quality. These restful activities also promote a decrease in blood pressure over time and support for other health conditions.

Avoid Triggers

Being around alcohol or in situations where drinking is encouraged can heighten cravings and tempt you to relapse.

When you try to quit “cold turkey” this can be even more challenging. Removing alcohol from your home and avoid people or places that may provoke drinking may help support the effects of alcohol overuse or dependence.

Avoiding a recurrence of use can be an essential part of long-term recovery. Engage in activities that don’t involve alcohol and help shift your focus to healthier alternatives. Seeking medical advice or other support from medical professionals and therapists can support relapse prevention.

Use Over-the-Counter Medications Cautiously

Some over-the-counter medications may help with common withdrawal symptoms, but should only be used cautiously:

  • Ibuprofen or acetaminophen for headaches and body aches
  • Antacids (e.g., Tums, Pepto-Bismol) for nausea
  • Melatonin or herbal teas to help with sleep issues

While OTC medications can alleviate minor symptoms, they should be used in moderation. Certain medications, especially painkillers, may be harmful if combined with alcohol or if taken in excess.

Always consult with a healthcare professional before using any medication during detox, especially those like diazepam that might be prescribed for medical detox or severe side effects.

Have a Support System

Detoxing alone can be risky. Ask a trusted friend or family member to check in with you regularly, providing emotional support and reassurance.

It is also imperative that a medical provider is included in treatment planning. Having trained and experienced addiction treatment and alcohol detox providers can be key to a successful detox strategy.

Social support7 is a significant factor in successful alcohol detox. Support can come in many forms, whether through emotional encouragement or practical assistance (e.g., helping with meal preparation or attending appointments).

4. Consider Professional Help

Even if detoxing at home, consult a healthcare professional before stopping alcohol use. Some individuals may require medication-assisted treatment (MAT) with benzodiazepines like diazepam to prevent seizures and alleviate withdrawal symptoms.

Find out more about medication-assisted treatment (MAT).8 MAT involves a combination of medications and counseling to help manage withdrawal and reduce cravings. It can be an essential part of the detox process for some individuals.

Why is professional help important when detoxing from alcohol use?

Professional help is very important when someone is detoxing from alcohol use because withdrawal symptoms can be very severe and even life-threatening, requiring medical supervision. During this time, professionals can provide necessary support and interventions to manage symptoms, prevent complications, and ensure individual safety. Additionally, professionals offer a structured environment to the individual for emotional and psychological support, which allows them to address the underlying causes of addiction.

Sorhaya Zamor, RN, PMHNP

Is there a Safer Alternative?

Because alcohol withdrawal can be dangerous and even fatal, it is important that individuals and families seek professional, medical advice. Inpatient and outpatient treatment programs provide medically supervised detox and addiction recovery options to make withdrawal safer and more comfortable.

Caring for a loved one during alcohol withdrawal is challenging, but you don’t have to do it alone. There are medical professionals, support groups, and community resources available to help.

Encourage your loved one to take the next step toward recovery—whether that means entering an inpatient program, attending support groups, or simply reaching out for help.

5. Discover Long-Term Recovery After Detox

Detoxification is only the first step in recovery. Maintaining long-term sobriety requires a multi-faceted approach that can include therapy and counseling, support groups and peer support, and healthy lifestyle changes.

Mental health support can also be a key factor in addressing alcohol detox and alcohol addiction. Connecting with therapy and counseling, support groups, and other supports that promote healthy lifestyle changes can be key. Alcohol use disorder is a medical condition that needs ongoing support and treatment just like other health issues and health conditions.

  • Therapy & Counseling: Behavioral therapies like Cognitive Behavioral Therapy (CBT) can help address addiction triggers and support emotional healing. Research shows CBT is effective in treating alcohol use disorders.
  • Support Groups: Programs like Alcoholics Anonymous (AA) and other peer support groups provide a community of individuals who share similar experiences and can offer support in staying sober.
  • Healthy Lifestyle Changes: Maintaining regular physical activity, eating a balanced diet, and managing stress are essential for sustaining long-term recovery. Studies show that exercise helps reduce alcohol cravings and improve mood during recovery. Healthy lifestyle choices not only support physical health but also improve mental well-being, making it easier to avoid relapse triggers.

Recovery from alcohol dependence is not just about stopping drinking—it’s about reclaiming your life, one step at a time. Alcohol detoxification can be overwhelming, but with the right knowledge, support, and self-care, the process becomes more manageable.

Withdrawal symptoms range from mild discomfort to severe, life-threatening conditions, making medical supervision an important consideration for safety.

Staying hydrated, nourishing your body, getting enough rest, and avoiding triggers are crucial to a successful detox. Most importantly, you don’t have to go through this alone—support from loved ones, professional treatment programs, and recovery groups can make all the difference. The path to sobriety may have its challenges, but every step forward is a step toward a healthier, more fulfilling life.

FAQs

Q: How to detox your body from alcohol?

A: Detoxing from alcohol involves eliminating toxins from your body while managing withdrawal symptoms. The safest way to detox is under medical supervision, especially if you drink heavily. Medical detox programs provide medications to ease withdrawal symptoms and prevent complications.

Q: What happens after 2 weeks of no alcohol?

A: After two weeks without alcohol, many experience improved sleep, better digestion, and increased hydration. The liver starts repairing itself, and inflammation decreases. You may also notice weight loss and a clearer mind.

Q: How long does it take to reset your body from alcohol?


A: The body starts recovering within hours of quitting alcohol. In mild cases, withdrawal symptoms last a few days, but it can take weeks to months for brain chemistry and organ function to fully reset, depending on drinking history.

Q: What happens on day 5 of no alcohol?

A: By day 5, withdrawal symptoms like headaches, nausea, and anxiety typically subside. In some cases, Post-Acute Withdrawal Syndrome (PAWS) may develop, causing mood swings and sleep disturbances.

Q: How do you detox from alcohol?

A: The safest approach is a medically supervised detox, which may include IV fluids, vitamins, and medications. Home detox can be risky, but if attempted, it should involve proper hydration, nutrition, and medical consultation.

Q: How Long Is Alcohol Detox?

A: Alcohol detox typically lasts 3 to 7 days, though lingering withdrawal symptoms may persist for weeks. The severity of withdrawal depends on drinking habits, amount of alcohol consumed on a regular basis, and individual health factors.

Q: What are the signs of alcohol addiction?

A: Signs of alcohol addiction include:

  • Drinking more than intended
  • Failed attempts to cut down
  • Increased tolerance
  • Withdrawal symptoms when not drinking
  • Prioritizing alcohol over responsibilities

Q: What is alcohol detoxification?

A: Alcohol detox is the process of clearing alcohol from your system while managing withdrawal symptoms. It is the first step in addiction treatment and should ideally be followed by therapy and support groups.

Q: Are you covered for addiction treatment?

A: Many insurance plans cover alcohol detox and rehab programs. Check with your provider to understand your coverage for addiction treatment.

Q: What does it mean to have a substance abuse problem?

A: A substance use disorder occurs when drinking interferes with daily life, relationships, and health. It can range from mild to severe, with addiction requiring professional intervention.

Q: What are the best methods to detox from alcohol at home?

A: If attempting a home detox (only for mild cases), follow these steps:

  • Drink plenty of water to stay hydrated.
  • Eat nutritious foods (fruits, vegetables, lean proteins).
  • Take vitamins (especially B vitamins and magnesium).
  • Avoid triggers that encourage drinking.
  • Have medical support available in case of severe withdrawal symptoms.

Q: What are the symptoms of alcohol withdrawal?

A: Alcohol withdrawal symptoms include:

  • Mild: Anxiety, nausea, headache, sweating
  • Moderate: Tremors, increased heart rate, confusion
  • Severe: Seizures, hallucinations, delirium tremens (DTs)
Posted on

Porn Addiction: 9 Signs and How It Impacts Your Well-Being

Porn addiction, like other behavioral addictions, can negatively impact mental health, relationships, and daily life. But how do you know if you have a problem? Are there signs that can help you determine if you or a loved one has a porn addiction?

If this issue impacts you, a loved one, or friend, you are not alone. Recognizing the signs of porn addiction is the first step in seeking professional help and treatment options.

What are the top 10 signs of pornography addiction and how they affect overall well-being?

1. You Can’t Stop

One of the most evident signs of porn addiction is the inability to stop viewing pornography despite repeated attempts. This compulsive behavior can interfere with daily life, relationships, and responsibilities. Individuals may experience withdrawal symptoms,1 such as mood swings and cravings, when trying to cut back.

Research suggests that behavioral addictions like pornography addiction2 activate the same reward pathways in the brain as substance addictions, making compulsive use a serious concern.

Recognizing the signs of porn addiction is the first step toward recovery.

Infographic titled Key Statistics That Reveal Dark Truths About Porn Addiction. Highlights include 1 in 10 men say their porn use feels out of control, problematic porn users are 2.4 times more likely to experience depression, and 68 percent of men and 18 percent of women report porn use hurting their relationships. Other stats show a 300 percent increase in searches for porn addiction help over the past decade, and the average age of first exposure is 11 to 13 years old.

How can I tell if I have a porn addiction?

“Like other forms of addiction, porn addiction is primarily marked by a loss of control. Here, an individual’s thoughts, behaviors, and emotions ultimately become consumed by pornography to the point where they begin neglecting other priorities and even people. It often leads to a state of distress whereby even when one wants to take pause and distance themselves, they cannot. Interpersonal relationships, especially romantic or sexual ones, become compromised too, as the obsession with pornography takes priority over real-life interactions and can develop to the point where true physical connection is no longer desirable.”

Matt Glowiak, PhD, LCPC, CAADC, ACS, NCC | Hazelden Betty Ford Graduate School

2. You Want More

Pornography consumption can lead to tolerance, similar to substance addiction. Over time, an individual may seek out more explicit or extreme pornographic content to achieve the same level of excitement. This escalation can reinforce dependency and increase the risk of sexual dysfunction.

Social media can also promote unrealistic standards of physical attractiveness and sex, making the lure from these sites to pornographic ones a quick one.

Pornography can create a vicious cycle in the brain, largely due to its impact on dopamine,3 the neurotransmitter responsible for pleasure and motivation.

  • When someone watches porn, their brain releases a surge of dopamine, leading to intense feelings of reward. However, overstimulation can cause the brain to downregulate dopamine receptors4—essentially, reducing their sensitivity to dopamine over time.
  • As a result, the person may start feeling depleted or less satisfied with the same content, leading them to seek out more stimulating material or spend longer periods watching porn to achieve the same high. This is similar to what happens in substance addiction, where repeated exposure leads to tolerance and an increased need for stronger stimuli.5
Illustration of a sad man sitting on a smartphone screen, with a glowing silhouette behind him symbolizing emotional connection. Text emphasizes the contrast between porn and real relationships, stating that one leads to loneliness while the other offers true connection.

3. You’ve Lost Time

Pornography use is on the rise due to a number of factors including “accessibility, affordability, and anonymity.”6 Many individuals report losing track of time, which affects productivity, work performance, and personal relationships. Excessive time spent on porn use can lead to neglecting important daily responsibilities.

  • Over time, a pattern of pornography use can make it harder to enjoy everyday pleasures, as the brain becomes wired to seek its dopamine fix through pornography rather than real-life experiences.
  • Some studies suggest that excessive porn use may even contribute to issues like desensitization, difficulty in forming relationships, and sexual dysfunction.
  • In short, by constantly chasing the dopamine high, some people find themselves caught in an escalating loop—needing more extreme content or longer sessions just to feel the same level of excitement, all while their brain becomes less responsive to natural rewards.

4. You’ve Lost Interest in Sex

Frequent viewing of pornographic material can lead to a decline in real-life sexual relationships. Unrealistic expectations created by pornography consumption may result in reduced attraction to a loved one, leading to intimacy issues and relationship problems.

  • The Journal of Sex Research notes that porn websites are more frequently visited7 than any other type of website on the internet and for a longer duration of time.
  • The current market value of the porn industry8 is expected to surpass one billion dollars annually and has experienced a 58% growth in the market since 2018. These are overwhelming statistics that highlight the prevalence and availability of porn that competes with real-life sexual relationships.

5. You’re More Demanding

As porn addiction progresses, individuals may develop unrealistic expectations of sexual activities. They may pressure their partner into engaging in behaviors seen in pornographic content, leading to dissatisfaction and strain in romantic relationships.

  • Porn use becomes a coping mechanism that creates mental health issues and disrupts and replaces natural sexual behavior. While porn addiction is not officially recognized as a diagnosis in the DSM-5 (Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition), it does not mean that it does not significantly impact relationships and cause mental health conditions.
  • While the DSM-5 doesn’t classify it as an addiction, the World Health Organization’s ICD-11 (International Classification of Diseases)9 does recognize Compulsive Sexual Behavior Disorder (CSBD), which can include problematic porn use.

So, while there’s still debate over whether “porn addiction” is the right term, research suggests that compulsive porn use can have real effects on mental health and behavior.

Infographic titled Top 6 Signs of Porn Addiction, listing loss of control, seeking increasingly graphic content, neglecting responsibilities, relationship strain, emotional distress, and withdrawal symptoms. Each sign is shown in a web browser-style box. A graphic on the right shows hands tied to a laptop, symbolizing compulsive use.

What is the difference between sex addiction and pornography addiction?

“Sex and porn addiction both involve compulsive sexual behaviors that manifest differently. Sex addiction typically includes a pattern of seeking out sexual experiences (such as multiple partners, risky encounters, or excessive masturbation) despite negative consequences. Porn addiction, which is a subset of sex addiction, is characterized by compulsive pornography use that interferes with relationships, work, or emotional well-being. Both can stem from deeper emotional or psychological struggles, and addressing them often requires exploring underlying issues, developing healthier coping strategies, and developing meaningful connections.”

Andrew J. Schreier, ICS, CSAC, LPC, ICGC-II, BACC

6. You’ve Lost Attraction

Another warning sign of porn addiction is a loss of attraction to a romantic partner. The overstimulation of the brain’s reward system due to frequent viewing of pornography7 can alter real-life perceptions of beauty and desirability, affecting the ability to maintain healthy relationships.

  • Sexual health is impacted in a way that influences romantic relationships in real life. Social media can also play a role in disrupting healthy, human relationships. Struggling with porn addiction can also lessen the amount of time spent with partners in romantic relationships.
  • Young adults are also impacted by symptoms of porn addiction like mental health disorders and low self-esteem.

7. You’re Losing Money

Some individuals struggling with pornography addiction may spend significant amounts of money on subscriptions, premium content, or even engaging in online sexual activities.

This financial strain can impact daily life, leading to stress and potential conflicts with a family member or loved one. Use of pornography can also have a heavy financial burden, with some sites requiring increasing fees for use.

8. You’re Distracted

In today’s digital age, pornography is more accessible than ever, making it easy to develop compulsive behaviors without realizing the impact on mental health, relationships, self-esteem, and daily life.

While many people consume porn casually, for some, it becomes a habit that feels impossible to break. If you’ve ever found yourself struggling to stop, needing increasingly explicit content, or noticing a decline in real-life intimacy or continual distraction, you’re not alone.

Porn addiction can make it difficult to focus on tasks, leading to decreased productivity and performance at work or school. Individuals may frequently think about viewing porn, leading to an inability to concentrate on important responsibilities.

How can pornography addiction get in the way of my everyday life?

“Pornography addiction goes beyond casual viewing—it consumes your time and energy affecting your work, relationships, and mental well-being. The constant need for stimulation rewires your brain creating unrealistic expectations and making real-life intimacy feel unfulfilling. Over time, isolation, secrecy, and shame take over, leading to withdrawal from loved ones and neglect of personal growth. True wellness comes from balance, and breaking free from addiction means reclaiming control over your time, relationships, and sense of self.”

Rebecca E. Tenzer MAT, LCSW, CCTP, CGCS, CCATP, CCFP, CIMPH | Astute Counseling & Wellness Services

9. You’re Angry

Feelings of guilt, shame, and frustration can contribute to increased irritability and anger in individuals struggling with pornography addiction. Withdrawal symptoms from excessive porn use may lead to mood swings, emotional instability, and relationship problems.

Research suggests that when people become deeply engrossed in internet pornography, their brains react in a way similar to substance addiction8—certain neural pathways light up, triggering a direct and intense response to the content.

  • Just like in drug addiction, watching porn releases a surge of dopamine, the brain’s pleasure and reward chemical, reinforcing the habit and making it harder to stop.
  • However, over time, dopamine receptors become less responsive, meaning the same content no longer provides the same thrill. This can lead to frustration, irritability, and even anger issues, especially when a person tries to cut back or when real-life experiences don’t match the high of pornography.

Some studies even link compulsive porn use to emotional dysregulation, making individuals more prone to mood swings and impulsivity.

In extreme cases, this cycle of addiction and emotional instability can increase aggression, particularly when someone experiences withdrawal-like symptoms from trying to quit or faces obstacles to accessing porn. This makes it even harder to break free from the cycle, as stress and negative emotions can push them back toward their habitual coping mechanism—watching more porn.

Talking About Porn Addiction

Discussing pornography addiction can be challenging, especially for individuals who experience feelings of guilt or shame. Support groups9 such as addiction treatment options can provide a safe space for individuals to share their struggles and receive guidance from others who have faced similar challenges.

Porn addiction is often linked with other behavioral addictions and substance use disorders, such as alcohol addiction and drug dependency.

Research suggests that behavioral addiction, like pornography addiction, affects the same brain regions10 as substance addiction, reinforcing compulsive behavior.

Seeking Treatment and Recovery

Overcoming pornography addiction requires a combination of self-awareness, support, and professional intervention. Treatment options such as CBT, psychotherapy, and addiction treatment programs can help individuals break free from compulsive pornography use and improve their quality of life.

Recognizing the signs of porn addiction is the first step toward recovery. By seeking help and implementing positive changes, individuals can restore their well-being, maintain healthy relationships, and regain control over their lives.

Porn addiction can feel isolating, but recovery is possible with the right support and strategies. Recognizing the signs of problematic use is the first step toward making meaningful changes. Help and treatment are available.

Overcoming compulsive pornography use isn’t just about quitting—it’s about regaining control, rebuilding healthy relationships, and improving overall well-being.

If you or someone you know is struggling, seeking help is a courageous step toward a healthier and more fulfilling life. You are not alone in this journey, and with the right tools and support, healing is within reach.

Frequently Asked Questions

Q: What Is Porn Addiction?

A: Pornography addiction, also known as problematic pornography use (PPU), is characterized by an individual’s inability to control their consumption of pornographic material, leading to significant distress or impairment in personal, social, or occupational areas of life. This compulsive behavior persists despite negative consequences.

Q: What Are 5 Warning Signs of Addiction?

A: Identifying addiction involves recognizing certain behavioral patterns. Five warning signs include:

  1. Preoccupation: Constantly thinking about engaging in the addictive behavior.
  2. Loss of Control: Unsuccessful attempts to reduce or stop the behavior.
  3. Tolerance: Needing increasing amounts of the behavior to achieve the desired effect.
  4. Withdrawal: Experiencing negative emotions or physical symptoms when unable to engage in the behavior.
  5. Neglecting Responsibilities: Prioritizing the behavior over important personal or professional obligations.

Q: What Does Porn Addiction Do to Your Brain?

A: Chronic consumption of pornography can lead to neurobiological changes similar to those observed in substance addictions. These changes may include altered brain structure and function, affecting areas related to reward, motivation, and decision-making. Such alterations can reinforce compulsive viewing behaviors and diminish sensitivity to natural rewards.

Q: How to Treat Pornography Addiction?

A: Effective treatment approaches for pornography addiction often involve:

  • Psychotherapy: Cognitive Behavioral Therapy (CBT) has been shown to reduce the severity of PPU and associated symptoms like anxiety and depression.
  • Support Groups: Participating in peer support groups provides community support and shared coping strategies.
  • Medication: In some cases, pharmacotherapy may be considered as part of a comprehensive treatment plan.

A combination of these approaches is often recommended for optimal outcomes.

Q: What Causes Problematic Pornography Use?

A: The development of problematic pornography use can be influenced by various factors, including:

  • Psychological Factors: Stress, anxiety, and depression are strongly related to increased pornography consumption.
  • Behavioral Factors: Habitual use as a coping mechanism for negative emotions or boredom.
  • Social Factors: Exposure to environments where pornography use is normalized or encouraged.

Understanding these underlying causes is crucial for effective intervention and treatment.

Q: What Is the Difference Between Sex Addiction and Pornography Addiction?

A: While both involve compulsive sexual behaviors, they differ in focus:

  • Sex Addiction: Encompasses a broad range of compulsive sexual activities, including promiscuity, excessive masturbation, and risky sexual behaviors.
  • Pornography Addiction: Specifically relates to the compulsive consumption of pornographic material, often leading to isolation and neglect of real-life relationships.

Both conditions can co-occur and may require similar therapeutic approaches.

Q: How Can Pornography Addiction Affect Your Mental Health?

A: Problematic pornography use is associated with various mental health challenges, including:

  • Increased Anxiety and Depression: Excessive use can exacerbate feelings of anxiety and depression.
  • Cognitive Distortions: Developing unrealistic expectations about sex and relationships.
  • Emotional Distress: Feelings of guilt, shame, or hopelessness related to one’s behavior.

Addressing these mental health issues is a critical component of comprehensive treatment.

Q: How Can I Tell If I Have a Pornography Addiction?

A: Self-assessment questions to consider:

  • Frequency: Do you spend a significant portion of your time engaging with pornography?
  • Control: Have you tried to cut back without success?
Posted on

Kay’s Story: Embracing Life Beyond Addiction

For Chekesha “Kay” Ellis, recovery is more than a personal triumph—it’s a calling. 

As a motivational speaker, author, and founder of Chase No More, Kay dedicates her life to helping individuals reclaim their lives from substance use disorder. Her passion stems from a deep understanding that recovery is not a one-size-fits-all journey. Through her work, she bridges the gap for countless individuals, connecting them to resources and offering hope to those navigating the challenges of addiction.

KayEllisImage hc2k4i

In her TEDxHagerstownWomen Talk, Addiction: The Enemy of Hope, Kay opens up about her decade-long struggle with opioid addiction. It began like it does for so many others: with a routine knee surgery in 2000. Prescribed pain medication became a slippery slope, leading her into a relentless cycle of dependency. For ten years, her life revolved around substances, as she grappled with the highs and lows of addiction.

Kay’s journey was marked by moments of clarity—what she calls her “Aha!” moments. These were warnings that she was veering into dangerous territory, yet the overwhelming grip of addiction drowned out their significance. The turning point came in 2010 when Kay woke up to the devastating reality of complete hearing loss, a direct consequence of years of opioid use.

For many, such a loss might have signaled the end. For Kay, it marked the beginning of a profound transformation.

Faith, Miracles, and Motherhood

Stripped of one of her senses, Kay turned inward and upward. In her darkest moment, she reached out for help, seeking guidance and redemption. What followed was a series of miracles that reshaped her life. One of these pivotal moments was becoming a mother—a role she treasures deeply.

Another life-changing event came when a compassionate doctor introduced her to cochlear implant surgery. The procedure restored her ability to hear and allowed her to experience the joy of hearing her young son’s voice for the very first time. This moment was a revelation for Kay—a tangible reminder of what recovery could offer and a driving force behind her commitment to building a purposeful life.

“Standing here in front of you is the gift that recovery gave me thirteen years ago,” she reflected during her TEDx Talk.

There IS Hope on the Horizon

Inspired by her own recovery, Kay founded Chase No More, an organization that symbolizes the end of chasing substances and the beginning of reclaiming life. Through her platform, Kay empowers individuals across the United States, connecting them with resources and fostering community.

One of Kay’s core beliefs is that recovery is deeply personal. She advocates for diverse pathways to wellness, recognizing that no two journeys are the same. Her mission is to help people find the path that works for them and to assure them that recovery is not only possible but also transformative.

“Recovery isn’t about fitting into a mold,” she explains. “It’s about finding what works for you and committing to it wholeheartedly.”

From Pain to Purpose

Kay’s story is one of resilience, courage, and unwavering hope. She believes that even in the face of unimaginable loss, it is possible to rebuild and thrive. Recovery, she emphasizes, is about more than just abstaining from substances—it’s about creating a life filled with meaning, purpose, and joy.’

Today, Kay celebrates her sobriety and the opportunities it has brought her. Through her advocacy, she continues to inspire others, showing that recovery is achievable for anyone willing to take the first step. She encourages individuals to envision a brighter future and to take actionable steps toward it, no matter how small.

“Today, we celebrate life, love, and recovery,” Kay says. “We can recover from anything.”

Kay’s journey demonstrates the transformative power of self-belief, faith, and community. Her resilience reminds us that no matter how far someone has fallen, there is always a path forward.

Words of Wisdom: What’s Your First Step?

To those still grappling with addiction, Kay offers these words of encouragement:

Embrace hope: Recovery starts with believing that change is possible.

Take it one step at a time: Every small step forward is progress.

Ask for help: Recovery is not a solo journey. Surround yourself with people who support and uplift you.

Never give up: Even in the darkest moments, there is always a way forward.

Kay’s message is one of empowerment and possibility. She believes that sharing stories of recovery not only reduces the stigma surrounding addiction but also inspires others to seek help.

“Your story has the power to change lives,” she says. “Never underestimate the impact of your journey.”

Can Your Story Inspire Others?

Kay’s beauty, boldness, and unshakable determination stand as a testament to the strength of the human spirit. Her story is a beacon of hope for anyone navigating the challenges of addiction, proving that recovery is not only achievable but also life-changing.

Want to inspire others with your recovery story? Pull up a chair. Share your story of recovery with Caroline at carolinebeidler@gmail.com.

*Caroline Beidler, MSW is an author, speaker, recovery advocate, and founder of the storytelling platform Circle of Chairs with Recovery.com. She is the author of Downstairs Church: Finding Hope in the Grit of Addiction and Trauma Recovery and You Are Not Your Trauma: Uproot Unhealthy Patterns, Heal the Family Tree. As an addiction recovery expert and trained mental health provider, she writes extensively about related topics and works with state governments, international partners, and recovery communities. Connect with her on Substack here.