Author: Kayla Gill

With 9 years in the rehab space, Kayla has overseen the creation of comprehensive addiction treatment content for online audiences worldwide. Her experience managing content for a luxury destination rehab, and her personal path to healing via residential rehab and various therapeutic modalities, inform her first-hand understanding of recovery. She takes inclusion seriously and is especially interested in how trauma and minority experiences shape readers’ journeys.
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A Sobering Look at Alcohol’s Effects on the Body

Alcohol is widely consumed and socially accepted by cultures around the world, and relaxed views on its use mean we often downplay its consequences. But beneath the casual enjoyment lies a hidden cost. Alcohol has a profound impact on the human body, affecting everything from our brains and nervous systems to our immune function and digestive health. Understanding the reality of how alcohol affects us empowers us to make informed choices about our consumption. By shedding light on its short- and long-term consequences, we can be more intentional about our relationship with alcohol and make choices that support us in living our best lives.

Short-Term Effects of Alcohol on the Body

Alcohol has immediate effects on all of our bodily systems.

Central Nervous System

The intoxication you feel from drinking is due to alcohol’s effects on your central nervous system1 (CNS). Alcohol is a depressant, meaning it slows down the CNS. This system controls vital functions like thinking, movement, speech, coordination, and reaction time. As blood alcohol concentration (BAC) levels rise, the CNS becomes increasingly impaired. This is what causes the slurred speech, stumbling, difficulty thinking clearly, and impaired judgment we all know to be associated with drinking. These effects can significantly increase the risk of injuries,2 accidents, and harmful behavior.

Cardiovascular System

Alcohol causes cardiovascular chaos. Initially, it increases your heart rate, putting extra strain on the heart muscle. This can be especially risky for people with preexisting heart conditions. Alcohol also decreases heart rate variability3 (which measures the regularity of your heartbeat), an indicator of overall health. And it relaxes blood vessels, which causes your blood pressure to temporarily increase. While this might feel relaxing in the moment, chronically elevated blood pressure can damage blood vessels, increasing the risk of heart disease and stroke over time.

Digestive System

Alcohol is highly aggravating to your digestive system. As it enters the stomach, it irritates the lining, causing inflammation and discomfort. This irritation can lead to nausea and vomiting, especially if you drink on an empty stomach. Alcohol disrupts your body’s natural digestive processes by slowing down the movement of food through the digestive tract and leading to bloating, indigestion, and heartburn. It also affects your ability to absorb nutrients.4

Immune System

Even one night of heavy drinking can weaken your body’s natural defense system. Alcohol disrupts your production of white blood cells, which is how your body fights off infections. This temporary suppression of the immune system5 makes you more susceptible to catching illnesses, from the common cold to more serious infections. The good news is that the immune system rebounds relatively quickly once alcohol is eliminated from the body. Frequent heavy drinking, however, can have long-term consequences for your immune system function.

Long-Term Effects of Alcohol on the Body

Alcohol can also influence long-term health outcomes. 

Brain and Mental Health

Chronic alcohol use can have a devastating impact on mental health. Heavy drinking disrupts the brain’s delicate neurochemistry, leading to an increased risk for mood disorders like depression and anxiety. Alcohol also interferes with sleep quality, making symptoms of mental health conditions worse. Over time, excessive alcohol consumption damages brain cells6 and impairs cognitive function, leading to problems with memory, learning, and concentration. In severe cases, chronic alcoholism can increase the risk of dementia7 and other neurodegenerative diseases. Heavy drinking creates a vicious cycle where people struggling with mental health disorders use alcohol to cope with their symptoms, only to worsen them in the long run.

Heart and Blood Vessels

The cardiovascular system is also seriously impacted by the long-term effects of alcohol.8 Chronic heavy drinking can lead to high blood pressure (hypertension), putting a constant strain on the heart. Over time, this can damage the heart muscle, weakening its ability to pump blood effectively. These changes significantly increase the risk of heart attack, stroke, and other cardiovascular complications. Alcohol also damages blood vessels, making them more prone to narrowing and hardening, restricting blood flow and increasing the risk of heart disease.9

Digestive System

The digestive system suffers significant consequences from alcohol abuse.10 Long-term irritation from alcohol can lead to gastritis: a chronic inflammation of the stomach lining. Alcohol also impacts the pancreas, an organ that produces digestive enzymes. This can cause pancreatitis, a painful condition with severe complications. Perhaps most concerning is the increased risk of certain gastrointestinal cancers, including cancers of the esophagus, stomach, colon, and liver. Heavy alcohol consumption damages these tissues over time, creating an environment conducive to developing cancer.11

Immune System

The body’s defense system takes a beating with chronic alcohol use. Heavy drinking weakens your immune system’s ability to produce and deploy white blood cells, leaving the body more vulnerable to illness. This chronic immune system suppression can lead to more frequent and severe infections, including pneumonia and tuberculosis. Alcohol also interferes with the body’s inflammatory response, hindering its ability to heal and fight off infections. These long-term deficiencies leave people with chronic alcohol problems more susceptible to a range of diseases.

Alcohol’s Impact on Specific Organs

Here’s how alcohol affects your brain, heart, liver, and digestive tract: 

Brain

The brain bears the brunt of alcohol’s toxic effects. Chronic drinking disrupts brain chemistry, leading to imbalances in neurotransmitters—chemical messengers that are essential for communication between brain cells. In fact, research shows that even moderate drinking can affect how the brain is organized.12 This impairs cognitive function, affecting memory, learning, and concentration. Over time, heavy drinking shrinks brain tissue13 and damages brain cells, leading to problems with judgment, decision-making, and coordination. In severe cases, these changes can manifest as dementia or cognitive decline. Alcohol’s neurotoxic effects are especially harmful to the developing brain,14 meaning teens and young adults are at higher risk.

Heart

It’s often said that moderate alcohol consumption, especially red wine, is good for your heart. However, there’s not much evidence to support the protective effects of alcohol.15 And, the threshold for moderate drinking16 is far lower than most people think (one drink per day for women; 2 for men).

Conversely, excessive alcohol intake has a clear negative impact on heart health. It raises blood pressure, weakens the heart muscle, and disrupts heart rhythm—all significant risk factors for heart disease, stroke, and heart failure. The negative effects of alcohol on the heart far outweigh any potential benefits. If your goal is cardiovascular health, it’s best to make other healthy habits a part of your lifestyle.

Liver

The liver is the body’s workhorse for processing alcohol. When functioning at normal capacity, it breaks down alcohol into harmless byproducts. But excessive consumption overwhelms this function. As the liver strains to metabolize alcohol, fat accumulates in liver cells, which can eventually lead to fatty liver disease.17 If heavy drinking continues, this can progress to alcoholic hepatitis, an inflammatory condition that damages liver tissue. The most severe consequence is cirrhosis, where scar tissue permanently replaces healthy liver cells, significantly compromising liver function. This can lead to life-threatening complications like liver failure and internal bleeding.

Stomach and Intestines

In the digestive system, alcohol is a double-edged sword. It irritates the stomach lining, increasing the risk of gastritis and eventually causing ulcers. It can damage the lining of the small intestine, compromising your ability to absorb essential nutrients from food. This is why so many people who use substances long-term have vitamin and mineral deficiencies. Chronic alcohol abuse unbalances the gut microbiome,18 the community of bacteria essential for gut health and digestion. This not only causes digestive issues, but can affect mental health, due to the link between gut health and mood disorders.19 

Pancreas

The pancreas aids digestion by producing enzymes that break down food. But heavy drinking seriously compromises this essential organ. Alcohol disrupts the pancreas’ normal function, triggering the enzymes to activate prematurely within the pancreas itself. This can eventually lead to alcoholic pancreatitis, a painful inflammation of the pancreas with severe complications. Repeated episodes of alcoholic pancreatitis20 can damage the pancreas permanently, reducing its ability to produce digestive enzymes and insulin—a hormone that regulates blood sugar. In severe cases, chronic pancreatitis can cause diabetes21 and malnutrition. Even moderate alcohol intake can increase the risk of pancreatitis in people with certain predispositions.

Alcohol and Cancer Risk

Types of Cancer 

Alcohol increases the risk of several types of cancer.22 These include cancers of the head and neck, such as the mouth, throat, and esophagus. Acetaldehyde (a byproduct of metabolizing alcohol)23 and the alcohol itself damage these tissues, which increases the risk of developing cancer cells. Alcohol can also contribute to the development of breast cancer in women, and colon cancer in both men and women. And yes, even moderate alcohol consumption can elevate cancer risk. According to Breastcancer.org,

Compared to women who don’t drink at all, women who have three alcoholic drinks per week have a 15% higher risk of breast cancer.24 Experts estimate that the risk of breast cancer goes up another 10% for each additional drink women regularly have each day.

The best way to reduce this risk is to abstain from alcohol.

Mechanisms

The link between alcohol and cancer25 is complex, but can be explained by a few processes at play:

  • DNA damage: Alcohol disrupts cellular processes, leading to the formation of harmful byproducts that damage DNA26—the blueprint for healthy cells. This damage can lead to mutations that, over time, contribute to the uncontrolled cell growth often seen with cancer. 
  • Nutrient deficiencies: Alcohol blocks your intestines from fully absorbing nutrients27 from food. This causes vitamin and mineral deficiencies that affect your body’s natural healing processes, increasing the risk of cancer. 
  • Hormonal changes: Alcohol disrupts the delicate balance of your hormones, which can promote the growth of certain hormone-sensitive cancers like breast cancer. 

All of this might sound scary—and these are serious risks that warrant concern. The good news is that decreasing your alcohol consumption dramatically reduces your cancer risk.28 

Factors Influencing Alcohol’s Effects

Drinking has different outcomes for different people, for a few reasons:

Genetics

Our genetic makeup plays a surprising role in how alcohol affects us. Certain genes influence how our bodies metabolize alcohol. Some people, for example, break down alcohol more slowly because of certain genetic variations.29 This means that consuming the same amount of alcohol as another person would cause them to have higher blood alcohol concentration (BAC) levels, which increases both intoxication and its associated risks. 

Genetics can also influence how vulnerable you are to alcohol dependence.30 Variations in genes related to the brain’s reward system may make some people more sensitive to the pleasurable effects of alcohol, and more likely to develop an addiction. 

Drinking Patterns

How we drink significantly impacts how alcohol affects our bodies. Regular, moderate alcohol use31 (one drink per day for women, two for men) generally has less severe consequences compared to less frequent heavy drinking or bingeing. 

Binge drinking,32 defined as consuming a large amount of alcohol in a short period, gets you drunk much more quickly and carries a higher risk of accidents, injuries, and alcohol poisoning. This drinking style easily overwhelms the body’s ability to process alcohol and leads to higher BAC levels and more strain on vital organs. 

Chronic heavy drinking, regardless of the pattern, poses the most serious health risks, including long-term damage to the brain, liver, heart, and other organs. 

Age and Gender

Both age and gender influence how alcohol affects the body. Younger people tend to have less muscle mass and body water, leading to a higher blood alcohol concentration (BAC) for the same amount of alcohol consumed33 compared to older adults. Women tend to metabolize alcohol more slowly because, on average, they have less muscle mass and a higher body fat percentage than men. This means women typically reach higher BAC levels than men after consuming the same amount of alcohol.

Managing and Mitigating Alcohol’s Effects

If you choose to drink, there are some steps you can take to reduce its risks.

Moderation and Abstinence

For people who choose to drink alcohol, the safest approach is moderation. For healthy adults, this means one drink per day for women and two for men. But it’s important to remember that even moderate drinking carries some health risks.34 

For some people, complete abstinence is the healthiest choice. This might be the case for those with a family history of alcoholism or other vulnerabilities to addiction, or people with preexisting health conditions. Ultimately, the decision to drink is a personal one. By understanding the risks and benefits, you can make informed choices that support your long-term physical and mental health.

Healthy Lifestyle Choices

See our article on harm reduction for an in-depth look at reducing the negative consequences of substance use. 

While moderation is key, even occasional drinking can take a toll. Here are some strategies to minimize its negative effects:

  • Hydrate: Alcohol dehydrates, so pace your drinks with water or other non-alcoholic beverages.
  • Eat before and during drinking: Food slows alcohol absorption, which reduces the concentration of alcohol in your bloodstream.
  • Get some sleep: Alcohol disrupts sleep quality. Aim for a good night’s rest before and after drinking.
  • Nourish your body: Choose nutrient-rich foods to replenish vitamins and minerals depleted by alcohol.
  • Exercise regularly: Physical activity increases your metabolism, helping your body process alcohol and boosting your natural healing processes.
  • Listen to your body: Pay attention to how you feel. If you start feeling negative effects, slow down or stop drinking altogether.

These practices can’t erase the risks of alcohol, but they can help your body cope and minimize the damage.

Seeking Help

If you’re concerned about your drinking, getting a professional’s perspective is a great place to start. Addiction treatment specialists can perform an initial evaluation to determine the severity of your use, assess your need for treatment, and point you in the right direction. 

Search our list of alcohol rehabs and reach out to a center today to get your questions answered. 

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Substance Abuse Evaluations: Why They Matter and What to Expect

If you’re starting treatment for a substance use disorder, a substance abuse evaluation is a foundational first step. 

This confidential chat with a qualified professional—usually a therapist, psychologist, or social worker—dives deep into your relationship with substances. Through a series of questions and possibly some tests, they’ll determine if you have a substance use disorder (SUD) and how serious it is. They’ll also look at how substances affect your daily life, from your mental health to your job and relationships.

Why all the questions? This intel helps your treatment team build a treatment plan just for you, to set you up for success in recovery.

Here’s how it works.

What Is a Substance Abuse Evaluation?

In a rehab setting, this assessment is how a treatment center gets to know its patients. This process is important because it helps staff create an effective treatment plan. It’s one way to learn data that helps your treatment team determine the best course of action.

Diagnosis

A diagnosis helps you and your treatment team get a clearer picture of what’s going on. 

To make a diagnosis, a qualified addiction treatment professional will talk to you in detail about your substance use. They’ll ask about what you’ve used, how often, and for how long. They’ll want to know if you’ve ever tried to quit before, and how your substance use affects your daily life.

Taken together, this information lets a clinician diagnose an SUD (or co-occurring mental health condition) and determine its severity.

Knowing exactly what you’re dealing with helps your treatment team create a recovery plan that’s right for you.

Treatment Planning for Addiction 

Your team will use the information they gathered from your evaluation to create a personalized treatment plan that fits your unique needs. This treatment plan is like a roadmap to your recovery. 

A thorough substance abuse assessment helps your therapists understand the biological, psychological, and social aspects of your addiction.1 Having a comprehensive picture lets your rehab tailor the treatment plan to address your addiction and any underlying issues that are causing it.

Legal Requirements

In some cases, substance abuse evaluations might be court-ordered. This happens in situations where the legal system needs a clearer picture of your substance use. For instance, if you’re arrested for driving under the influence (DUI), a judge might require an evaluation2 to assess the severity of your problem and decide if treatment is necessary. Substance abuse evaluations can also play a role in child custody disputes. A judge might order one to understand how substance use could affect your ability to care for a child.  

Defense attorney Allison Williams, Esq. explains how substance use evaluations are used in legal proceedings:3

The substance abuse evaluation looks into how your behavior is impacted by your use of substances. That could involve how it impacts your personal relationships, your work responsibilities, and your parenting.

In this case, the focus is on the behavior, on the substance used. “A substance abuse evaluation is a mental health assessment tool that looks into the issue of whether or not your use of substances, whether legal or illegal, has an adverse impact on your life,” says Williams. For example, “There are certain recreational drugs that…may constitute an illegal act, but they don’t necessarily mean that you committed child abuse and neglect.”

These evaluations are different than what you would experience in a voluntary addiction treatment program, and the outcome can have legal consequences. Most court-ordered substance abuse evaluations also include drug testing. 

Components of a Substance Abuse Evaluation

Clinical Interviews

The main part of a substance abuse evaluation is the clinical interview. This is a confidential conversation with a clinical professional like a therapist or social worker. They’ll ask questions about different aspects of your life to better understand your situation:

  • Substance use history: What substances you use, how often you use them, for how long, any attempts you’ve made to quit, and cravings
  • Health: Your physical and mental health history, including any underlying conditions that might be contributing to your substance use
  • Lifestyle: How substance use affects your work, relationships, finances, well-being, and daily life 

Questionnaires and Standardized Tests

Substance abuse evaluations often use questionnaires and standardized tests alongside clinical interviews. These provide additional data points to support the information gathered during your conversation. They might include: 

Your rehab might also administer a drug test (such as a urine test) upon arrival and potentially throughout your stay, depending on their policies. 

Medical Exam

While substance abuse evaluations mainly focus on your behavior and experiences, your assessment might also include a brief medical exam by a healthcare professional. This is to assess any physical health issues caused by or related to your substance use, and may include:

  • Vital signs: Fluctuations in vitals like blood pressure and breathing can sometimes signal withdrawal symptoms or underlying health conditions.
  • Checking for physical effects of substance use: This might involve checking your skin for infections or track marks, examining your eyes for abnormalities, and listening to your heart and lungs for any irregularities.
  • Neurological assessment: Simple tests may be used to evaluate your coordination, reflexes, and cognitive function. The doctor will be looking for any potential damage as substance use can impair these areas.

What to Expect During the Evaluation

The entire evaluation process typically takes a few hours. Specifics might vary depending on your facility, but here’s what you can generally expect:

  • Intake: You’ll start by filling out paperwork with basic information about yourself, such as your contact information and medical history.
  • Clinical interview: You’ll have a private conversation with an addiction treatment professional where you discuss any topics relevant to the condition you’re seeking treatment for.
  • Questionnaires and tests: You might be asked to fill out questionnaires that assess the severity of your dependence, your mental health, and the impact of substance use on your life. Some programs might also test for the presence of substances in your system. 
  • Physical exam: While not always included, some evaluations include a physical exam by a healthcare professional. This is to assess any physical health problems potentially caused by substance use. The doctor will likely check your vital signs, look for signs of withdrawal, and examine your general physical health.
  • Review and recommendations: After the evaluation is complete, the evaluator will discuss the results with you, explain their findings, and recommend next steps.

Preparing for a Substance Abuse Evaluation

Coming prepared for your evaluation can save time, ease your stress, and ensure you provide your treatment team with complete, accurate information. 

Gathering Documentation

Check with your rehab’s admissions team about which documentation you need to bring:

  • Medical records: If you have any medical records related to your substance use, such as hospital visits or doctor’s notes, bring them along.
  • List of current medications: Make a list of all the prescription medications you’re currently taking.
  • Treatment history: If you’ve been treated for substance use in the past, information like discharge summaries or treatment center reports can help inform your current treatment experience.

Don’t worry if you can’t find everything—just bring what you have. What’s most important is to be open and honest during the evaluation process.

Mental and Emotional Preparation

Substance abuse evaluations can get into some pretty personal details about your past, so it helps to take a moment beforehand to mentally and emotionally prepare. Expect to answer open-ended questions that encourage you to share your experiences honestly.

There’s no shame in talking through your experiences. Doing so as candidly as possible helps your treatment team design an effective plan. Remember: they’re not doing this to judge you, but to give you the best help they can. 

Addiction treatment is confidential, and that includes your initial evaluation. The information you share will be kept private according to HIPAA regulations, with some exceptions like potential harm to yourself or others. If you have any concerns about confidentiality, don’t hesitate to ask the staff directly.

After the Evaluation

Receiving Results

Once the addiction evaluation process is complete, the evaluator will usually discuss their findings with you right away. They’ll explain the diagnosis, recommend the next steps, and address any questions or concerns.

Next Steps

The results of your evaluation will guide the path forward. Here are some potential next steps:

  • Addiction treatment: If you have a substance use disorder, the evaluator will likely recommend starting treatment. They can discuss various treatment options with you, such as inpatient or outpatient programs, and help you find a program that best suits your needs.
  • Additional testing: In some cases, the evaluator might recommend further testing. This could involve seeing a specialist for a mental health assessment or undergoing additional medical tests to rule out any underlying physical conditions that might prevent you from participating in an addiction treatment program.
  • Referral to specialists: If you have a special need, your treatment team might refer you to other specialists for additional support. This could include, for example, medically supervised detox at a recommended detox center or a psychiatrist for medication management.

Finding and Choosing an Addiction Treatment Provider

When you’re ready to start treatment, finding the right program can make a world of difference. Here are some tips to help you choose a rehab that’s the right fit:

  • Treatment focus: Are you looking for treatment for a specific condition, or a program with specific therapies? Consider what type of program best suits your needs.
  • Credentials and staff: Take a look at the staff’s certifications and specializations. Look for experienced professionals with expertise in the areas you need to focus on.
  • Insurance coverage: Verify if the program accepts your insurance and find out what your out-of-pocket costs will be.
  • Location and amenities: Consider factors like the facility’s location, amenities, and the overall treatment environment. Does it feel comfortable and conducive to your recovery?
  • Reviews and recommendations: Read online reviews from past clients and seek recommendations from trusted sources like your therapist or primary care doctor.

Finding Solutions Together

The purpose of a substance abuse evaluation is simple: it’s how rehabs gather information on their patients, so they can help them. Once this in-depth assessment is complete, you’ll have a much clearer picture of your problems related to substance abuse—which is the first step to identifying the most effective solutions.

A comprehensive addiction treatment program can help you treat the mental, emotional, and physical aspects of your addiction, as well as uncover what’s driving it. Let this pivotal experience be a turning point in your life that puts you on the path to healing. 

To find a program that meets your needs, search for rehabs by location, insurance accepted, and more, and reach out to a center directly today. 

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Life Skills Training in Rehab: Building Blocks for a Self-Sufficient Future

Life skills training in rehab is designed to equip you with the practical tools you need to thrive in life after treatment. While learning how to meal plan or set weekly goals may seem like simple skills, these fundamentals are key to forming a functional baseline for life. And they’re often the first to fall by the wayside during active addiction.

Rehab should prepare you for life in long-term recovery—and that includes building the skills that will help you work through any challenges to your sobriety. Practicing these skills empowers you to apply what you learned in treatment to your life in the real world. As you implement these changes, you’ll rebuild your confidence, make healthier choices, and become a more supportive member of your family and community. 

Many people who receive life skills training in rehab say these tools help them manage their addiction, maintain meaningful relationships, and live rewarding lives. Here’s what life skills training looks like in rehab, and how it can position you for success in recovery for years to come.

Core Components of Life Skills Training

Learning life skills helps you create a structure in a life that was previously unstructured. For many people, having structure helps them conceptualize what their life will look like day to day.

It helps them stay in a healthy routine, meet their basic needs, and make space to address problems when they need to. Ultimately, it forms the basis of their success in recovery. 

Structuring Your Life

Lori Stewart, a Drug and Alcohol Counselor who is living in recovery, says for her, structure is one of the main differences between life in addiction and life in recovery:1 

Structure is really important. When I was using, I had no structure. I did what I wanted, when I wanted, and other people didn’t matter to me. So when I got clean, I had to change that. And when I began my recovery, I learned how to live in structure: how to show up on time, how to be where I was supposed to be, and to have a plan.

Rehabs generally teach 8 types of life skills:2 

  1. Self-care
  2. Setting personal goals
  3. Managing your finances
  4. Planning and cooking meals
  5. Keeping your space clean
  6. Healthy relationships
  7. Time management
  8. Finding (and keeping) a job 

1. Self-Care

Even without substance use in the mix, we humans tend to neglect ourselves. But during addiction, substance use replaces the routines that keep us healthy. Being addicted makes it much harder to take care of ourselves.

Michael, a Recovery Coach at Cumberland County Human Services (CCHS), says learning not to let himself burn out is a skill that’s helped his recovery.3 “If you burn yourself out, your thinking is not as sharp as it is when you’re fresh,” he says. Now, instead of pushing himself past his limit, he opts to self-regulate. 

I pride myself in being very disciplined in my self-care, meaning I don’t exhaust myself. No matter what, I won’t allow somebody else to exhaust me, and I won’t exhaust myself, because I’m very mindful of self-care. And it’s very important to living a different lifestyle than you used to live.

2. Setting and Achieving Goals

Goal-setting is one of the most important life skills in recovery. Many people—especially during addiction—feel directionless without anything to work toward. Goals keep life moving forward.

In recovery, goal setting includes both large and small goals. Long-term goals keep you focused on your larger vision, and the small goals you complete each day are how you get there. This can look like planning out your week and following that plan each day, or planning out your day the night before. You may not feel like doing the items on your to-do list each day, but checking them off gives you a huge sense of accomplishment.

One woman in recovery, Ashley Bolen, describes how setting goals in recovery4 helps her feel like she’s moving in a positive direction: 

[Rehab] taught me how to do things like pay my bills again—I forgot how to do that kind of stuff. They helped me come up with goals, and as long as I keep working towards those goals I feel like I’m going somewhere in life, which is huge. Because when you’re on drugs or on the street, you don’t have any goals. You don’t feel like you’re going anywhere in your life. You feel like the walking dead.

Michael of CCHS says small goals5 are just as important as large ones: “It says a lot about your character when you set small goals and you achieve them.” Doing what you tell yourself you will—however small—goes a long way in building your self-trust. 

3. Managing Finances

If you’re coming out of years of addiction, you might be used to spending all your money on drugs and alcohol. In recovery, you’ll need to learn how to allocate money to your living expenses and savings. Rehabs teach this life skill through classes on financial planning, budgeting, saving, and more.   

For someone without a lot of experience managing their personal finances, these things can feel very intimidating. But getting your financial house in order and learning how to avoid financial pitfalls has a significant impact on your life. Knowing how much money is coming in and how much is going out each month ensures you’re saving for your needs and avoiding unnecessary debt.

One practice that helps you stay within budget far more easily is cooking your own meals. 

4. Meal Planning and Cooking

There’s a reason why sober living homes require people in recovery to make meal plans, grocery shop, and cook with their housemates. These are crucial skills for life, especially for those in recovery. 

You may not have been much of a home cook before. Or if you were, it’s likely that you lost track of regular, healthy eating during your addiction. 

Cooking may seem like a soft skill, but it’s a big deal. In fact, food author Michael Pollan says cooking can change your life:6

What predicts a healthy diet more than anything else is the fact that it’s cooked by a human being. Corporations cook very differently than people do. They use vast amount of salt, fat, and sugar—much more than you would ever use in your own cooking. And the reason they do that is because those are incredibly attractive, and incredibly cheap, ingredients.

Your diet has a major impact on your recovery, because it affects your mood, your gut biome, and the extent to which you experience cravings. Given how important nutrition is to maintaining your sobriety, that means cooking at home is a large part of what will help you stay sober, happy, and healthy in your new life.

5. Keeping House

Living with clutter can add environmental stress that affects your mental health. One study even showed lower psychosocial functioning among children who grow up in cluttered households.7 Having a relatively tidy space, on the other hand, can also declutter your mind. And in recovery, having an environment that supports your life goals is everything. That’s why U.S. Navy Admiral William McRaven famously says that if you want to change the world, start off by making your bed:

If you make your bed every morning, you will have accomplished the first task of the day. It will give you a small sense of pride. And it will encourage you to do another task, and another and another, and by the end of the day that one task completed will have turned into many tasks completed.

Keeping a clean house isn’t just a good self-care practice, it’s also a way to respect the needs of those you live with. Making good housekeeping a habit can make relationships easier as you reenter home life after rehab. 

6. Having Healthy Relationships

Building and maintaining healthy relationships is one of the most important skills in life. When you return home after treatment, you’ll be adjusting to your new life in sobriety—and those around you will be adjusting, too. 

Life will undoubtedly present triggers, and some of those will stem from social situations. These triggers are an opportunity to practice the communication skills you learned in treatment, as well as work through whatever still needs healing.

This is also a good time to let others know how they can support you by respectfully communicating your needs and boundaries. These things may sound simple, but they can feel very difficult—especially if you’re used to a different way of dealing with things. Honing these skills takes time, and those who love you will stick with you as you continue learning and trying your best. 

7. Managing Your Time

As you work toward your goals, it’s also important to keep yourself in balance. Learning to schedule your time and energy realistically is another skill that gets better over time. As you plan out your days, weeks, and months, be sure to block out time on your calendar for yourself. Allowing yourself to recharge and fill your cup gives you more energy to be present for your recovery practice and all the other things you have going on in your life.  

8. Job Readiness

For many people, rebuilding their life after addiction means finding a new job. Some rehabs focus on job readiness as part of their skill-building programming. Your rehab might offer help with your resume, interview skills training, or other services to help you feel ready to reenter the workforce.

If you simply need a job to meet your immediate needs, that’s completely fine. Ultimately, you may feel compelled to look for work that’s meaningful to you. Many people find that the self-exploration they do in recovery allows them to connect with their true purpose, and may even change careers as a result. Recovery is a life-changing experience, after all.

How Life Skills Training Facilitates Recovery

Life skills training helps reduce relapse rates by developing your tools for managing triggers and getting through life’s inevitable challenges. When you have better communication skills, for example, you’re better able to express your needs and frustrations instead of turning to substances to cope.

This training also grows your confidence in your ability to handle tough situations. Learning to make healthy choices, set boundaries, and say “no” empowers you to make decisions that support your recovery. 

Life Skills Training Techniques and Approaches

Life skills training in rehab isn’t just a lecture series; it’s an engaging and interactive process.  Your rehab might hold workshops as part of their core program, and answer questions and concerns about life in recovery in group discussions. You might also practice these skills through experiential learning activities, such as:

  • Picking veggies from the garden, learning how to make salad dressing from scratch, and creating your own salad 
  • Planning your shopping list and trip to the grocery store to avoid pitfalls associated with disordered eating 
  • Doing a mock interview to build confidence for your real-world job search 

These techniques are often interwoven with evidence-based approaches like cognitive-behavioral therapy (CBT) and motivational interviewing. CBT helps patients identify negative thought patterns and develop healthier coping mechanisms. Motivational interviewing techniques can help you explore your motivations for change and long-term recovery. 

Challenges and Solutions in Life Skills Training

Applying new life skills takes time and practice. During treatment, a lot of people grapple with emotional upheaval or residual addiction symptoms, which might distract from their ability to fully engage with their rehabilitation program. And after rehab, reintegrating into daily life presents a whole new set of challenges.

That’s why most rehabs offer recovery support like relapse prevention planning, aftercare, and alumni networks that help you stay connected to sober community. Continuing individual therapy after rehab is also a great idea, as your therapist can help you work through challenges as they arise and continue to apply what you learned during treatment. And if you don’t already have a strong support network to lean on, your rehab can help you have one in place before you leave their care. 

Success Story: “Every day I get to achieve my goals.”

Lori Stewart describes how structuring her life through the life skills training she received in rehab helps her stay on track:

That kind of structure is important to keep me feeling sane. When I wake up in the morning, I know what I’m doing. I know what I’m doing every day and that helps me in recovery, it brings me stability, and I have a plan. I have goals for my life. Every day I get to achieve my goals and work towards achieving my bigger goals. And through that, I’ve been able to be successful in my life. I’ve been able to gain years in recovery, buy houses, and raise successful children. I’ve been married to the same man for years, and I have a happy marriage because I’ve been able to follow my goals and have structure in my life.

She adds that she also stays connected to her sober community by talking to her sponsor regularly and working the 12 Steps with women she sponsors. “I stay really connected to my friends that are in recovery,” says Stewart. “If I lose that connection, I could possibly end up where I was before I got clean.” 

Learn the Skills That Support Your New Life

Life skills training isn’t just an add-on; it’s a cornerstone of successful addiction recovery. It provides you with the tools to start building the life you want. Countless others have rebuilt their lives after addiction, and you can too. 

Search for addiction treatment centers that offer life skills training, and reach out to them directly today. 

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Naltrexone Treatment for Alcohol and Opioid Addiction   

Naltrexone is a medication used to treat alcohol and opioid dependence. Many people find it helps them reduce cravings and prevent relapse—but it’s not perfect. Is it right for you? 

Let’s look at how this medication works, its effectiveness in treating these substance use disorders, and how it can work as part of a comprehensive recovery plan.

How Naltrexone Works

Naltrexone (the active ingredient in Vivitrol, ReVia, and Depade) is a medication used to treat both alcohol and opioid dependence. It works by interfering with the brain’s reward system: the same system responsible for forming an addiction. 

Opioids and alcohol create pleasurable feelings because they affect your brain’s opioid receptors.1 Naltrexone works by blocking these receptors. That means if you use opioids or drink alcohol while taking naltrexone, you won’t experience the same high. This lack of positive reinforcement interrupts the cycle that causes cravings, reducing the risk of relapse.

One of naltrexone’s main advantages is that its effects differ from other addiction medications. Unlike methadone or buprenorphine, which replace other opioids, naltrexone doesn’t have psychoactive effects. As a result, people who take naltrexone aren’t at risk of becoming dependent on it.

Naltrexone comes in various forms, including tablets and implants. Another method that treatment professionals often prefer is the extended-release injectable formulation.2 A single injection releases a steady dose of naltrexone over a certain period—usually one month. With this method, there’s no need to remember to take a pill every day, which can be a challenge for some people. The steady release of naltrexone means it continuously blocks opioid receptors. For some, this serves as a reliable foundation that helps them manage cravings and prevent relapse over the course of the month.

The Role of Naltrexone in Alcohol and Opioid Addiction Treatment 

With its ability to regulate the brain’s reward system, naltrexone can be a useful tool for treating substance use disorders.

Treating Alcohol Dependency With Naltrexone

Alcohol dependency develops as long-term alcohol use rewires the brain.3 When you drink alcohol repeatedly, over time, your brain adapts to its presence. Eventually, you develop new neurochemical pathways that signal an overwhelming urge to drink—even if you desperately want to stay sober. Naltrexone treats alcohol dependency by targeting these pathways.

Naltrexone is proven effective for treating alcohol dependence4 in 2 ways: 

  1. It eases cravings. One study found that “subjects taking naltrexone reported significantly less alcohol craving and days in which any alcohol was consumed.”
  2. It reduces relapse. The same study found that only 23% of people who took naltrexone relapsed, compared with 54.3% of those who didn’t. 

Research also shows naltrexone can normalize brain chemistry over time,5 evening out the heightened response to the rewards of drinking. For many, this gives them the breathing room they need to start making changes that support sustained sobriety. 

Treating Opioid Dependency With Naltrexone

The opioid crisis remains a significant public health threat, with outbreaks of overdose deaths6 continuing to plague communities. Naltrexone, as part of a medication-assisted therapy (MAT) program, is an important intervention for addressing opioid dependency.

As with alcohol, naltrexone treats opioid dependency7 by blocking opioid receptors so those taking it no longer feel the same high. And it’s effective. According to one systematic review, “Findings confirm that injection naltrexone produces extinction of drug-seeking behavior after episodes of opiate use…The observation of high treatment retention among naltrexone-treated patients…suggests naltrexone may also exert direct effects on opiate-taking behavior.”

Naltrexone works best when combined with behavioral therapies8 like cognitive behavioral therapy (CBT). These therapies help us identify and address triggers, develop coping strategies, and build life skills to manage stress and reduce relapse rates. 

Making Naltrexone a Part of Your Addiction Treatment Plan

Addiction treatment professionals understand that medication alone isn’t enough for long-term recovery. Long-term recovery requires a comprehensive approach that combines medication-assisted treatment (MAT) with behavioral therapy.

If you’re taking naltrexone, it’s a great idea to do so alongside addiction counseling to increase your chances of successful treatment outcomes. Therapists can help you understand the underlying causes of your addiction and develop healthy coping strategies to manage cravings and work through difficult emotions. CBT is one behavioral therapy that’s commonly used in addiction treatment. It teaches you how to identify and challenge negative thought patterns that trigger cravings, and develop practical skills for managing stress. Learning to manage cravings goes a long way toward preventing relapse—tools like CBT can support your recovery for years to come. 

Considering Naltrexone as a Viable Option: Benefits, Risks, and Controversies

Benefits 

Naltrexone offers clear benefits when used as part of a comprehensive treatment plan, as it effectively reduces alcohol cravings and prevents relapse during and after treatment. Studies show that “subjects treated with naltrexone experience significantly fewer episodes of relapse, and significantly more remain abstinent” than people who don’t, and that “naltrexone-treated subjects also consume significantly less alcohol.”9 

It’s also proven effective for those in opioid addiction recovery. One study found that “long-acting injectable naltrexone protected against relapse10 after discharge from short-term inpatient treatment” among patients with opioid addiction.

However, like other forms of MAT, naltrexone carries some risks. 

Potential Risks

The most common side effects of naltrexone11 are nausea and vomiting. There is some concern about the drug increasing risks of liver or cardiovascular damage in this already vulnerable population. But most studies conclude that these risks are relatively low, especially compared with its benefits.

Starting naltrexone while you’re still physically dependent on opioids will trigger withdrawal symptoms. It’s critical to complete detox under medical supervision before starting naltrexone therapy. Proper medical oversight can help mitigate other potential side effects like nausea, headaches, and fatigue, which are usually mild and temporary.

One meta-analysis of several studies found that while naltrexone reduces relapse rates12 in the short term, it did not increase retention rates in addiction treatment, and found no clear evidence that it supports sobriety over the long term.  

“Our alcoholism takes over.”

There’s always a chance that MAT won’t work as intended. One man in alcohol recovery, Wayne, was prescribed naltrexone as part of his addiction counseling program. Even though he said it took away the pleasurable effects of drinking, he was still determined to drink on naltrexone:13 

I didn’t exactly intend on drinking over naltrexone but my alcoholic mind—the rewiring of my brain—said, ‘You could get over this one too; this doesn’t have to be your game stopper.’ So I had to drink double the amount, and I had to drink almost all the time, in order to still get that feeling that I had before. A lot of us are in the same boat: our alcoholism takes over and we challenge ourselves to get drunker and drunker.

Naltrexone has its drawbacks, and it’s not for everyone. But when used appropriately as part of a comprehensive recovery plan under medical supervision, it can be a valuable asset for those fighting addiction. 

Regulations and Drug Safety 

Naltrexone has undergone extensive testing and evaluation to ensure its safety and efficacy. 

Naltrexone is a longer-acting version of naloxone,14 which has been used since 1971 for reversing opioid overdoses in a medical emergency setting. It was approved by the FDA in 1984 for treating heroin addiction. In 2006, the naltrexone injections, branded as Vivitrol, were approved for alcohol dependence, and later used to treat opioid dependence. 

Any healthcare provider who is licensed to prescribe medications can prescribe naltrexone. Specialized training is not required. The Substance Abuse and Mental Health Services Administration (SAMHSA) provides free training15 and mentoring to clinicians to identify and treat opioid use disorder. 

Naltrexone Therapy: One of Many Tools on Your Path to Recovery

Naltrexone therapy can be an effective tool for treating addiction. By reducing cravings and blocking the pleasurable effects of substances, it can significantly increase the chances of long-term recovery. 

Naltrexone’s non-addictive approach to relapse prevention is a stepping stone for many on their journey toward recovery. But it’s important to remember that naltrexone is most effective when integrated into a comprehensive treatment plan. Through therapy, you’ll address unresolved trauma and other underlying causes of addiction, and learn skills for life in sobriety. This holistic approach empowers you to manage cravings, make healthier choices, and take back control of your life.

If you’re struggling with addiction, don’t hesitate to seek out the care you need. Talk to your doctor or therapist, or use our addiction treatment finder to search for programs that fit your needs. 

You deserve to live a full, free life—and that change can start now. 

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Managing Cravings: Essential Techniques for Long-Term Sobriety

Cravings are a common challenge for those starting their recovery journey. They play a large role in perpetuating your addiction in the first place, and are a major factor in relapse for many people who are trying to stay sober. 

Luckily, there’s plenty you can do to manage cravings and increase your chances of successful, long-term recovery.

We’ll explore why cravings occur, practical strategies for managing them, the role of professional support, and how you can use your social support network to empower yourself against these overwhelming urges. 

Understanding Cravings

Cravings come into the picture well before recovery. They play a major role in how addiction is formed. According to the National Institute on Drug Abuse (NIDA), addiction is “characterized by intense and, at times, uncontrollable drug craving,1 along with compulsive drug seeking and use that persist even in the face of devastating consequences.” 

Cravings are a conditioned response that results from how addiction rewires your brain. Using a substance for a prolonged period trains your brain to believe that having it is crucial to your survival—as important as eating or breathing. 

The Substance Abuse and Mental Health Services Administration (SAMHSA) defines cravings2 as a primary symptom of addiction:

  • Craving is an overwhelming need or urge to use alcohol or drugs 
  • For people who use stimulants, the craving is as powerful as a primary life drive. 
  • It is as powerful as the need to breathe, eat, sleep, have sex, or drink water. 
  • The brain believes the person needs the drug to survive. 
  • The person can feel anxious and irritable without the substance. 

Cravings are a powerful drive that goes far beyond a simple desire to do something. One man in recovery, Tom Coderre, describes his experience of cravings3 this way:  

I no longer desired it…I needed it. It was an overwhelming obsession that was created in my mind. I could taste it; see it; visualize it. I could almost feel the euphoria. I would experience kind of pre-euphoria feelings about it. It was a very, very powerful feeling.

Cravings are a significant challenge for those trying to stay sober, especially in early recovery. They can lead to relapse if they aren’t managed properly. 

Triggers

Both physiological and psychological factors trigger cravings. 

Physiological triggers include physical withdrawal symptoms like nausea, sweating, and anxiety, which can occur in the early stages of recovery. These symptoms can be intensely uncomfortable, and can make it hard to resist using substances to make them go away. This is why it’s so important to detox from drugs and alcohol in a medically supervised environment. 

Psychological triggers, on the other hand, are often related to the emotional or mental associations you have with certain substances. People, places, or situations can act as cues to use, as can stress, boredom, and loneliness. Psychological triggers are trickier to manage, as they’re often harder to identify and avoid.

Triggers are prompts that lead to a craving.

Stages of a Craving

Cravings consist of a series of stages:4 

  1. Trigger 
  2. Thought 
  3. Craving 
  4. Use

These happen in rapid succession, and the sooner you can interrupt the process, the easier it is to stop. Thankfully, there are techniques for doing just that. 

Mindfulness and Awareness Techniques

While cravings can feel overpowering at times, mindfulness is one effective tool for managing them. Practicing mindfulness grows your awareness of your thoughts, feelings, and bodily sensations in the present moment, without judgment. By becoming more aware of a craving as it arises, you separate yourself from the automatic urge to act on it.

Several mindfulness techniques can help you manage cravings:  

  • Body scan meditation5 involves focusing your attention on different parts of your body, noticing any tension or discomfort arising from the craving.  
  • Breathwork techniques like deep, slow breathing calm the mental and physical irritation cravings often cause.  
  • Urge surfing means observing the craving like a wave—it rises and eventually passes without the need to fight it. 

By practicing these techniques regularly, you develop the ability to acknowledge cravings without getting swept away by them. This space between craving and action empowers you to make conscious choices that support your recovery.

Cognitive Behavioral Strategies

Cravings don’t have to dictate your actions. Cognitive behavioral therapy (CBT) is often used in rehab. It works by teaching you to challenge negative thinking patterns and develop healthy coping mechanisms. Cognitive restructuring6 involves examining the distorted thoughts that fuel cravings. You can learn to identify and replace thoughts like “I can’t handle this without using” with more empowering beliefs like “This craving is temporary, and I have the skills to manage it.”

In addiction treatment, CBT teaches behavioral strategies for managing cravings. Identifying and avoiding triggers is a key part of this. If certain places or situations consistently trigger you, your therapist can help you develop a plan to avoid them or create healthier alternatives. When a craving hits, distraction techniques can also be highly effective. These are simple activities that take your mind off the craving and allow it to pass. That might look like going on a walk, making a cup of tea, or doing a puzzle. 

By combining cognitive restructuring with practical sobriety strategies, you build a toolkit to handle cravings with confidence and stay committed to your recovery goals.

Physical Activity as a Tool

Exercise isn’t just good for your body; it also strengthens your mind against cravings. Physical activity releases endorphins, your brain’s natural feel-good chemicals. These endorphins boost your mood, reduce stress, and diminish the intensity of cravings. Even a short bout of exercise, like a brisk walk or a jog, can have significant short-term effects on mood and craving management. One scientific review of the benefits of physical activity in addiction recovery7 found that multiple studies “documented a significant change in addiction-related outcomes (e.g., more days abstinent, reduced cravings) in response to exercise exposure,” and confirmed that “exercise can be a helpful aspect of addiction treatment.”

If you want to make exercise a regular part of your life in recovery, the type of activity you choose is less important than finding something you enjoy and can stick with. Try to get 30 minutes of exercise at least 4 days a week. Walking, swimming, cycling, dancing—anything that gets your body moving helps. Start slowly and gradually increase the intensity of your workouts as your fitness improves.

A few simple changes can help you make physical activity part of your daily life. Take the stairs instead of the elevator, park further away from the building, or find a workout buddy to help you stick to your plan. By making exercise a regular habit, you’ll empower yourself against cravings and improve your physical health in the process. 

Nutritional Approaches

What you eat also plays a significant role in managing cravings. Food choices impact your blood sugar, energy levels, and mood, all of which can affect cravings.  

Here’s how nutrition supports your recovery:

  • Blood sugar stability: Sugary foods and refined carbs cause blood sugar spikes and crashes, which can trigger cravings. Opt for complex carbs like whole grains, fruits, and vegetables that provide sustained energy to avoid these fluctuations.
  • Nutrient levels: Deficiencies in nutrients like magnesium, B vitamins, and protein can sometimes mimic cravings. Try to eat a balanced diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats to ensure your body gets the nutrients it needs.
  • Hydration: Dehydration can be misinterpreted by the body as hunger, leading to cravings. Drink plenty of water throughout the day to stay hydrated and avoid mistaking thirst for cravings.

There’s no single recovery diet—the key is to find a healthy relationship with food that works for you. Consider consulting a nutritionist who specializes in addiction recovery and can create a personalized plan to address your specific needs. Some rehabs offer nutrition counseling as part of their addiction treatment programming.

Social Support and Communication

Recovery is rarely a solo journey. Building a strong social support network can help you manage cravings and stay on track. Surround yourself with positive, supportive people who understand your struggles and encourage your progress. Here are some ways you can identify and connect with a community that supports your healing journey:

  • Support groups: Connecting with others in recovery is deeply important. Sharing experiences and learning from each other gives you a sense of belonging and helps you through challenges.
  • Friends and family: Communicate honestly with loved ones you trust. Let them know you’re in recovery and what kind of support you need. Having people you can confide in during tough moments can make a world of difference.
  • Communicating your needs: When a craving hits, don’t be afraid to reach out. Be open with your support system about your struggles and what they can do to help.  

Here are some ways to effectively communicate your needs:

  • “I’m having a strong craving right now. Can we go for a walk to take my mind off it?”
  • “I’m feeling overwhelmed. Can we talk about it?”
  • “I used to use alcohol to cope with stress, but I’m trying to find healthier ways. Can I talk some ideas through with you?”

By expressing your needs to your loved ones, you allow them to support you through this important journey.

Relapse Prevention Planning

Cravings are a normal part of recovery, and occasional slip-ups don’t define you. Having a relapse prevention plan in place can significantly reduce the risk of relapse and empower you to manage cravings effectively.

If you attend rehab, your treatment team should help you start planning for relapse prevention from the time you start your program. Here’s what that looks like:

  • Identifying your triggers: Learn to recognize the people, places, situations, and emotions that typically trigger cravings. Once you know your triggers, you can develop strategies to avoid them or cope with them in healthy ways.
  • Developing healthy coping strategies: Build your coping skills so you’re ready to manage cravings when they arise. This might include mindfulness exercises, relaxation or distraction techniques, or calling a sponsor.
  • Assessing high-risk situations: Plan how you’ll handle situations where you might be exposed to triggers or feel tempted to use. This could involve having an exit strategy, practicing assertive refusal skills, or letting a trusted friend know when you’ll be in a challenging environment.
  • Spotting early warning signs: Identify the warning signs that lead to a relapse, such as increased social isolation, neglecting self-care, or feeling difficult emotions. Having a plan to address these warning signs helps you intervene before things escalate.

Professional Help and Resources

While craving management techniques help, cravings sometimes feel downright overwhelming.  If you’re struggling to manage cravings on your own, or if they become intense and persistent, don’t hesitate to get professional help.

Addiction treatment specialists can help you prevent and manage challenges:

  • Creating individualized craving management strategies: A therapist can work with you to identify your triggers and develop tools to manage cravings effectively.
  • Addressing underlying issues: Cravings often stem from deeper emotional or psychological issues. Therapy is a safe way to explore these underlying factors and learn healthier ways to cope.
  • Providing ongoing support: Recovery is a journey, and cravings can arise at any stage. Therapy offers ongoing support and accountability, helping you work through challenges and stay committed to your long-term sobriety.

You can use these resources to find treatment providers:

  • Recovery.com’s independent, 3rd-party treatment finder tool helps you find programs that match your needs based on insurance coverage, location, specialization, and more.
  • SAMHSA’s National Helpline is a free, confidential, 24/7 information service for people seeking help for substance abuse. 
  • Health Info Lines by the National Institutes of Health include information services for alcohol abuse and alcoholism, drug abuse and addiction, mental health, and more.

It’s hard to reach out for help, especially when you really need it. But seeking guidance and support for what you’re going through is a powerful sign of self-awareness and strength. It’s proof of your commitment to your recovery, and to improving your life. 

If you’re struggling to stay sober and need professional support, search addiction treatment programs and reach out to a center directly today. 

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Inpatient Drug Rehab Coverage: 7 Essential Insurance Facts You Need to Know

Making the decision to seek help for addiction is a huge step toward recovery. If you or your loved one is considering inpatient drug rehab, understanding insurance coverage is an important part of the process. 

Most rehab centers have dedicated staff who help patients navigate insurance coverage. These admissions specialists work directly with insurance companies to verify benefits and handle much of the paperwork. This is especially helpful when dealing with insurance details feels overwhelming—and when you need to focus on getting help for drug or alcohol addiction.

This guide breaks down the basics of inpatient rehab coverage, including private insurance, Medicare, and Medicaid options. We’ll also explore payment plans, financial assistance programs, and what to expect during the admissions process. Fortunately, treatment centers are there to help with both recovery and the practical details that make treatment possible.

What Is Inpatient Drug Rehab?

Inpatient drug rehab is a residential treatment program where you stay at a facility 24/7 while receiving care for substance use disorders in a structured environment away from the triggers and stress of daily life. Programs typically last 28 days to several months and provide comprehensive care including individual therapy, group counseling, educational sessions, and wellness activities. 

This level of care is usually recommended for people with more severe drug addiction, those who have tried outpatient treatment without success, people who need medical supervision during withdrawal, and those who could benefit from time away from challenging home environments.

what is inpatient drug rehab benefits stats infographic

Insurance Coverage Basics for Inpatient Rehab

Understanding insurance coverage for rehab starts with knowing your plan type. Most health insurance plans cover some form of addiction treatment, but the details vary widely. There are 4 main types of health insurance plans that affect how your rehab is covered:

HMO plans require you to work with a primary care doctor who refers you to specialists, including addiction treatment. With an HMO, you may need your healthcare provider’s approval for inpatient rehab coverage.

PPO plans give you more freedom to choose providers. You’ll pay less for in-network facilities, but out-of-network rehabs may still offer some health coverage at a higher cost.

EPO plans work like HMOs but with fewer treatment provider options. Your rehab coverage depends on whether the treatment facility is in their network.

POS plans combine features of HMOs and PPOs. You’ll usually need a primary care doctor for referrals, but may have some out-of-network options at higher costs.

1. Most Private Insurance Plans Cover Inpatient Drug Rehabilitation

Most private insurance plans offer coverage for inpatient drug rehab.1 Major providers like Blue Cross Blue Shield, Aetna, UnitedHealthcare, Cigna, and Humana typically include addiction treatment in their benefits. The amount covered varies by plan, but many cover a substantial portion of the costs.

A key factor affecting your costs is whether the rehab facility is in-network or out-of-network with your insurance policy. In-network means the facility has an agreement with your insurance company, resulting in lower out-of-pocket costs for you. Out-of-network treatment may still have some coverage, but you’ll likely pay more.

Rehab centers have dedicated staff who work directly with insurance companies. They handle verification calls, submit required paperwork, and sometimes even negotiate better coverage on your behalf. Many also help with appeals if your insurance initially denies coverage. The admissions team should explain what your plan covers before you commit to treatment, so you don’t encounter any surprise charges.

what inpatient rehab includes services list

2. Medicare Part A Pays for Medically Necessary Residential Treatment

Medicare covers inpatient drug and alcohol rehab (and partial hospitalization) primarily through Medicare Part A (hospital insurance).2 This includes services like room and board, nursing care, therapy, and medications during your stay.

While there’s no fixed limit on treatment plan length, Medicare requires that your care is medically necessary.3 This means your doctor needs to document that your condition requires treatment that can’t be provided in an intensive outpatient program. Coverage decisions are based on your individual needs rather than a predetermined number of days.

Rehabs that accept Medicare have staff who understand its guidelines and can help verify your coverage. They’ll explain any co-payments or deductibles you might be responsible for and ensure your drug or alcohol treatment meets Medicare’s requirements for coverage.

3. Medicaid Coverage Varies by State but Always Includes Some Treatment Options

Medicaid does cover inpatient drug rehab in all states,4 though coverage details vary depending on where you live. Since Medicaid is a joint federal and state program, each state creates its own rules about which treatment services are covered and for how long.

To qualify for Medicaid, you must meet income requirements and other eligibility criteria specific to your state. In states that expanded Medicaid under the Affordable Care Act, more people with substance use disorders can access coverage.

Finding rehabs that accept Medicaid can sometimes be challenging. Not all treatment centers participate in the program. However, many state-funded facilities and some private centers do accept Medicaid patients. When contacting a rehab center, always ask specifically about Medicaid acceptance. Their admissions team can verify your benefits and help you understand what’s covered. If they don’t accept Medicaid, many will refer you to facilities that do.

insurance verification inpatient rehab documents graphic

4. The Mental Health Parity Act Requires Equal Coverage for Addiction Treatment

The Mental Health Parity and Addiction Equity Act5 is an important law that helps people seeking addiction treatment. This law requires insurance companies to cover mental health care and substance abuse treatment at levels comparable to medical services. This means they can’t charge higher copays or set stricter limits just because you’re seeking addiction treatment.

5. Payment Options Exist for Rehab Without Insurance

Without insurance, inpatient drug rehab typically costs between $10,000 and upwards of $50,000 for a 30-day program. Luxury facilities or longer stays may cost considerably more. These costs cover everything from room and board to therapy for mental health conditions, medical care, and other services provided during treatment.

Many treatment centers offer options to make rehab more affordable. Sliding-scale fees adjust the cost based on your income. Some facilities offer payment plans so you can spread the cost over time instead of paying all at once.

Rehab admissions specialists can discuss financial options and help determine what might work for your situation. Some centers offer scholarships or reduced rates for those in financial need. While these options are limited and often have waiting lists, they’re worth exploring if you’re struggling financially.

6. Financial Assistance Programs Can Help Cover Costs Insurance Won’t

Beyond insurance, there are several ways to get help paying for addiction treatment. Many states have dedicated funding for substance use treatment through their departments of health or social services. These programs may cover part or all of the cost of inpatient care for eligible residents.

Some non-profit organizations offer scholarships or grants specifically for addiction treatment. These may include faith-based organizations and local charities.

Rehabs often know about various funding sources and can help you explore options you might not find on your own. Their admissions teams work with these programs regularly and understand how to navigate the application processes. Don’t hesitate to ask about financial assistance when contacting treatment centers—helping you access care is part of their job.

7. Rehab Centers Have Specialists Who Verify Your Benefits at No Cost

When you contact a rehab center, their admissions team can immediately begin helping you with insurance matters. The process typically starts with a brief assessment of your needs, followed by collection of your insurance information. With your permission, they’ll contact your insurance provider directly to verify your benefits.

During verification, the rehab center confirms what services are covered, how long treatment will be approved, and what out-of-pocket costs you’ll have. They’ll also handle any pre-authorization requirements and submit clinical information to justify your need for treatment.

All you’ll need to provide is your insurance card, ID, and permission for the facility to communicate with your insurance company. Beyond that, the admissions team handles most of the complex insurance work. They’ll explain your coverage in simple terms and answer any questions about the financial aspects of treatment.

If your insurance denies coverage, the rehab center can help with the appeals process. They’ll provide additional documentation or clarification about why inpatient treatment is medically necessary for your situation. Many facilities have high success rates with appeals because they understand what insurance companies need to approve coverage.

Taking Action on Insurance Coverage Today Removes Barriers to Recovery

Choosing a better life is brave, and you deserve support every step of the way—including with concerns about insurance and payment. Most rehab centers have staff ready to help you navigate these details so you can focus on healing.

That said, being your own advocate throughout this process is important. If you encounter roadblocks, don’t be afraid to ask specific questions like “What documentation do you need for approval?” or “Why isn’t this service covered and what are my alternatives?” Keep records of all conversations, including names and reference numbers.

If you can’t get clear answers, you may want to call a different rehab. Your treatment center should have no problem providing all the information you need to make an informed decision about your care. 

It’s common to find this process overwhelming. Your loved ones can help make calls, organize paperwork, or attend meetings with admissions. Having support makes navigating these systems less overwhelming during an already difficult time.

When dealing with insurance matters, persistence pays off. Your recovery is worth fighting for, and you deserve access to the care you need.

Search for a rehab that takes your insurance and contact their admissions team today to explore your options. The path to recovery starts with a single call.

FAQs

Q: What insurance covers inpatient rehab? 

A: Most private insurance plans, Medicare, Medicaid, and some state health insurance programs cover inpatient rehab. The exact coverage depends on your specific plan.

Q: How many weeks of inpatient rehab does Medicare cover? 

A: Medicare doesn’t set a specific time limit but covers medically necessary treatment. Coverage is evaluated based on your ongoing treatment needs rather than a fixed number of weeks.

Q: What is the 60% rule in inpatient rehab? 

A: The 60% rule applies to inpatient rehabilitation facilities (IRFs) and requires that at least 60% of patients have specific qualifying medical conditions. This typically doesn’t impact substance use disorder treatment centers.

Q: How much is inpatient rehab without insurance? 

A: Inpatient drug rehab typically costs $10,000 to upwards of $50,000 for a 30-day program without insurance, though costs vary by facility and services provided.

Q: Does Medicaid cover inpatient drug rehab? 

A: Yes, Medicaid covers inpatient drug rehab in all states, though coverage details vary by state. Contact your state Medicaid office or a treatment center for specific information.

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Mastering the Gray Rock Method: A Guide to Detaching From Toxic Interactions

The emotional toll of toxic relationships can be immense. Interactions that routinely go poorly and violate your personal boundaries leave you feeling drained. 

That’s where the gray rock method comes in.

Think of a gray rock: dull, uninteresting, and unfazed. The gray rock method equips you to become just that—emotionally unresponsive—to someone’s negativity. 

This method isn’t about confrontation or revenge. It’s a strategic way to set boundaries and protect yourself from emotional abuse. If you’re constantly walking on eggshells around someone who doesn’t engage well, this method can be a lifeline. It allows you to minimize the harm and emotional exhaustion these interactions cause. 

Here’s how the gray rock method works, why some people choose to use it, and how you can apply it to your life.

Understanding Toxic Relationships

Toxic patterns are common in relationships with narcissists and other cluster B personalities.1 Narcissists have an inflated sense of self-importance, lack empathy, and thrive on manipulating others. All of these traits make for predictably poor interactions. 

“If you have ongoing exposure to controlling people,2 it’s a virtual certainty that you’re going to experience blurry boundaries,” says clinical therapist and narcissism expert Dr. Les Carter. 

But not all difficult interactions warrant the gray rock method. There’s a difference between the all-consuming conflicts that chronically occur in relationships with emotionally immature people and the smaller problems that naturally occur in “normal” relationships.

Note: Gray rock is often used for relationships involving narcissistic abuse. While the term is often used casually, narcissism is defined3 as “a personality disorder with the following characteristics:

  • A long-standing pattern of grandiose self-importance and an exaggerated sense of talent and achievements
  • Fantasies of unlimited sex, power, brilliance, or beauty
  • An exhibitionistic need for attention and admiration
  • Either cool indifference or feelings of rage, humiliation, or emptiness as a response to criticism, indifference, or defeat
  • Various interpersonal disturbances, such as feeling entitled to special favors, taking advantage of others, and inability to empathize with the feelings of others”

Signs of a Toxic Relationship 

Red flags that signal a toxic relationship are easy to overlook, especially if you haven’t learned to identify them, or if your childhood experiences tell you they’re normal. So how can you tell the difference between normal relationship conflict and emotional abuse? Start by asking yourself if you’re experiencing the following: 

  • A one-sided power dynamic: You feel belittled, manipulated, or criticized.
  • Walking on eggshells: You constantly dread their next episode and perform in ways you think will gain their approval.
  • Emotional manipulation: They use shame and guilt trips to control your behavior.
  • Energy drain: Interactions leave you feeling depleted and emotionally exhausted.
  • Disrespect: They chronically disrespect your humanity and personal boundaries.
  • Lack of empathy: They show little to no concern for your feelings or emotional well-being.
  • Isolating behavior: They try to control who you see, effectively limiting your social circle.
  • Rage: They have unpredictable outbursts or anger issues.
  • Gaslighting: They deny or twist reality to make you question your perception.
  • Pathological lying: They lie compulsively and without reason.

Gray rock doesn’t apply to healthy relationships, which benefit from working through problems using clear communication. It’s a coping strategy for people who need to minimize the damage that toxic relationships cause. 

Why People Choose to Use Gray Rock 

Narcissists lack empathy.4 They struggle to see things from your perspective and have little regard for your emotional well-being. As such, they use manipulative tactics like shaming, gaslighting, or outright lies to get what they want. As a result, you’re left feeling drained, unheard, and questioning your sanity.

Because of this, many people choose to go no-contact with narcissists,5 especially when leaving an abusive partner. But no-contact isn’t always possible—and isn’t always the best solution. Sometimes you need to maintain relationships with emotionally immature people (for example, to co-parent a child with an ex). Other times, stopping contact altogether involves more emotional labor than simply keeping it to a minimum.

Implementing the Gray Rock Method

Gray rocking is a way of protecting your energy by giving people who intend to manipulate you nothing to work with. This means not sharing inner thoughts and feelings. “Narcissists are data collectors,”6 says Dr. Carter. “The more you share your thoughts, they’re just collecting data to use against you later on.” 

The goal of gray rock is to put yourself in the most neutral position possible. By becoming emotionally unresponsive, you decrease narcissists’ interest in you as a target. Here are some ways you can use it: 

  • Minimize emotional reactions.  Avoid expressing strong emotions like anger, frustration, or sadness. This might feel unnatural at first, but remember, you’re aiming to be a dull rock, not a juicy target.
  • Limit conversation. Respond to questions with short, bland, factual answers. Avoid elaborate explanations or justifications. Opt for one-word answers like “okay,” “sure,” or “fine” when possible.
  • Maintain a neutral demeanor. Keep your body language neutral. Avoid making eye contact, crossing your arms, or fidgeting excessively. A calm and unbothered exterior further discourages engagement.
  • Keep it brief. Keep verbal exchanges as short as possible.
  • Don’t share your opinions or expand on ideas. Reveal the least amount of information possible about yourself.
  • Don’t make attempts to correct their thinking. If they start antagonizing you, don’t argue back. End the interaction.  

Gray rock also extends to digital communication.

  • Keep texts and emails short and to the point.
  • Don’t answer calls or messages until you feel emotionally ready. 
  • Mute, block, or use do-not-disturb mode as necessary. 

Examples: Using Gray Rock in Conversation 

When you know you’re stepping into a challenging interaction, it helps to have a plan. Here are some ideas: 

Replies 

Give bland, non-committal responses without expanding further on ideas. You can also use one-word replies like “okay,” “sure,” and “interesting,” in a neutral tone. 

Neutral Topics 

Likewise, it can be useful to have some topics in your back pocket in case you need to steer the conversation away from sensitive subjects. These might include: 

  • The weather: “I heard it’s supposed to rain tomorrow.” 
  • Non-controversial current events: “Did you hear about the [positive news story]?”
  • Your surroundings: “This coffee shop has a nice atmosphere.”
  • Food: “Have you tried that new Italian place downtown?” 

Redirecting the Conversation 

You can also (cautiously) steer the conversation away from things you’d rather not talk about using phrases like these: 

  • “I haven’t thought much about that lately.” (followed by a safe topic)
  • “That’s interesting, but I actually need to get going.” (if appropriate)

Keeping the Focus on Them

One Redditor, nospaceforyou, says to avoid disclosing too much personal information to a narcissist,7 “keep him talking about himself,” using questions like: 

  • “What have you been up to?
  • Are you still doing [insert hobby]?
  • Have you seen [insert movie]? I’m trying to decide whether or not to go. What do you think?
  • Have you had lunch/dinner yet?
  • How is [insert one of their friends] doing these days? Do you still talk?
  • Do you have plans to go anywhere this summer?”

The key is to keep responses brief, factual, and non-judgmental. Avoid getting drawn into emotional discussions or sharing personal details that could spark further conversation. Remember, your safety comes first. If the situation escalates or feels unsafe, remove yourself from the interaction.

With all of these techniques, proceed with caution. Your relationship dynamic is unique, and you know best what will escalate or deescalate a situation. 

Is Gray Rocking Narcissistic Behavior? 

Stonewalling8 (giving you the silent treatment, ghosting, or shutting down) is a common narcissistic tactic. So what’s the difference between this and gray rock? The answer is: the motive.

“There’s a difference between selfishness and self-preservation,” says Dr. Carter. Stonewalling is a narcissistic person’s way of punishing you for not going along with their agenda. Gray rocking, on the other hand, is not used for manipulation.

Boundaries and Self-Care

Boundaries keep us safe and set the standard for how we want to be treated. By using the gray rock technique, you’re placing a clear limit on how much emotional energy you’re willing to invest. But it’s not a solution in and of itself. It should be used alongside other self-care strategies to protect your emotional well-being.

If boundary setting has been difficult for you in the past, there’s no need to feel bad about it. In fact, many empathetic people struggle with setting boundaries. The good news is that boundary setting is a skill that can be learned.

As you navigate this relationship, prioritize activities that replenish your emotional energy. Keep doing the daily routines that make you feel well, and surround yourself with supportive people. Rest more if you need to and do things that nourish your spirit, like spending time in nature. 

Have Your Own Back 

It’s normal to feel a little guilty when setting boundaries—especially if you’ve been conditioned to believe that standing up for yourself is wrong. But deciding to put a stop to the emotional depletion you’ve experienced is a huge act of self-love. It’s also a brave acceptance of the situation for what it is. It’s your way of saying that the other person can think and act however they want, and you’re no longer invested in trying to make it different. Your job is not to internalize their opinions, but to live your life and be true to yourself.

“Some people just cannot engage well,” says Dr. Carter. “Gray rock is a way of practicing self-care and self-respect, and is a reasonable way to engage with someone who does not participate well.”

Note: Gray rock is a temporary strategy for managing difficult people. It doesn’t address the root cause of the toxicity. Toxic relationships give us a lot to unpack, and therapy can help us process, heal, and learn from what happened. 

Challenges and Considerations

Emotional detachment can feel awkward, especially if you’re used to expressing yourself openly. Suppressing your natural reactions might make you feel like you’re being fake. One Redditor, indulgent_taurus, says gray rock itself can be emotionally tiring:9

“Due to my fawn response, I’ve never felt comfortable saying ‘no’ or setting boundaries around certain topics…I’m grateful for the grey rock technique. BUT, it’s also exhausting. It’s hard for me to give those bland, boring answers without sounding defensive or angry…my hypervigilance is on overdrive when I’m in her presence.”

“I had every right to step away from people who had hurt me deeply.”

The decision to minimize contact with someone you were close to is never easy—especially if that person is a family member. Sara D, a child abuse survivor, describes her experience: 

“I know other child abuse survivors and I know of no one, myself included, who made the decision to go no or low contact or grey rock lightly—no one. My very personal decisions to limit contact with my abuser and my enabler and, at another point, to have no contact whatsoever with the both of them certainly weighed heavily on me. Those decisions were some of the most painful and difficult yet also most impactful of my life!… They came with costs—to everyone involved. But those decisions felt necessary, and right; they were self-preserving decisions. And I had every right to step away from people who had hurt me deeply, who had betrayed my trust early and often and shown no remorse and taken no accountability.”

Gray rock doesn’t solve all your problems—the idea is that it costs you less than engaging in conflict.

Risks of Using Gray Rock

Gray rock is growing in popularity, but as of yet, not much research has been done on this technique. It also carries some potential risks: 

  • Escalation: Narcissists crave attention, and if they’re not getting the reaction they seek through their usual tactics, they might respond by escalating their behavior.
  • Feeling emotionally drained: While the goal is to be emotionally neutral, constantly suppressing your true feelings can be draining. It’s important to have healthy outlets for your emotions outside of this dynamic.
  • Inadvertently enabling: In some cases, a narcissist may misinterpret your lack of response as permission to continue their bad behavior. It’s important to maintain clear boundaries, even if you’re not engaging emotionally.

Adjusting Expectations

It’s hard to acknowledge, but it’s just not possible to have healthy, fair relationships with certain people. With gray rock, we let go of the expectation that our exchanges are going to be rewarding, or that we can change their behavior. Instead, we adjust our behavior to best handle the situation at hand. 

Alternatives and Support

In some situations, it’s better to walk away completely. If you feel unsafe, talk to a trained support specialist about making an exit plan. 

  • National Domestic Violence Hotline: 1-800-799-7233
  • Crisis Text Hotline: text Home to 741741
  • Love Is Respect: 866-331-9474

Dealing with the fallout from a toxic relationship can be overwhelming. Don’t hesitate to reach out for help. Therapy and support groups provide a safe space to express yourself and connect with others who understand what you’re going through.

Take Charge of Your Interaction and Protect Your Well-Being

You deserve to feel safe and respected. You get to decide what’s in your best interest and how much emotional energy you want to spend. The gray rock method is just one tool you can use to maintain your personal boundaries. 

Even when using gray rock, managing these interactions takes an emotional toll. Be kind to yourself as you progress through your healing journey, and don’t hesitate to reach out for help when you need it. 

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Understanding Substance Use Disorders: Symptoms, Treatment, and Recovery

Millions of people around the world struggle with substance use disorder: a widespread issue that affects individuals, families, and communities. This comprehensive guide to understanding substance use disorder (SUD) looks at its causes, symptoms, and the hopeful path to recovery.

What Is a Substance Use Disorder?

A substance use disorder (SUD) is a complex condition characterized by the uncontrolled use of a substance despite its harmful consequences. Here’s how the American Psychological Association defines it:1 

Substance use disorder encompasses varying degrees of excessive use of a substance, including: alcohol; tobacco; opioids; caffeine; cannabis; hallucinogens; inhalants; sedative, hypnotics, or anxiolytics; stimulants (e.g., amphetamine, cocaine); and more.

It’s important to note that a substance use disorder is different from casual or moderate substance use. People with SUD often experience cravings, prioritize substance use over their responsibilities, and struggle to control their intake even when it causes obvious problems in their life.

SUD doesn’t just affect individuals—families and loved ones also suffer consequences including emotional distress, financial burden, and fractured relationships. Addiction takes a huge toll on communities at large, as the strain on healthcare systems and mental health affects our collective well-being. 

Causes and Risk Factors

A variety of factors can lead someone to develop SUD:

Genetic Predisposition

People with a family history of addiction2 may be more likely to develop a substance use disorder themselves. That doesn’t mean it’s guaranteed, but it does suggest that some people’s genetic predisposition can make them more vulnerable. Certain genes, for example, affect brain chemistry in a way that influences how people respond to substances.

While genetics may be a factor, they aren’t your destiny. In fact, new research shows that neuroplasticity—your brain’s ability to change3—can be leveraged in the treatment of substance use disorders. Just as your brain “rewires” itself for addiction, it can also be rewired for recovery. 

Learning that you’re more susceptible to addiction might seem scary, but it can be empowering. Being aware means you can take proactive steps to prevent it, like creating support systems and avoiding high-risk situations.

Environmental Influences

Environmental factors like childhood trauma, social pressures, and access to substances also play a role in developing SUDs. 

Childhood trauma: “Adverse childhood experiences (ACEs) are widely recognized as predictors of early onset of alcohol and other drug use, problematic substance use, and addiction,” say researchers on adverse childhood experiences and addiction.4 That’s because “early exposure to abuse, neglect, and other stressors alters brain development, decreasing the individual’s ability and capacity to manage stress and emotions and increasing the likelihood of dependence on mood-altering substances.”

An adverse childhood experience, or ACE, is a traumatic experience that occurs in early life. Higher ACE scores are often linked to outcomes later in life, like addiction. To find out your score, take the ACE quiz here.

Peer pressure: In some social circles, using drugs and alcohol might be seen as cool, or a necessary part of fitting in. Being surrounded by friends who use substances normalizes this behavior and can make you feel like you have to use substances to be accepted.

Availability of substances: People with easy access to substances are more likely to try them for the first time, and to continue using them in times of stress or out of curiosity.

Access to positive outlets: Environments that lack recreational activities or other positive channels can increase the likelihood of turning to substances out of boredom or as a coping mechanism. 

Psychological Factors

The relationship between mental health and substance abuse is often cyclical, as each condition feeds into the other. People struggling with mental health conditions like depression, anxiety, or trauma often turn to substances as a way to self-soothe when their emotions are too painful. 

But while alcohol or drugs might offer a temporary escape, they ultimately make matters worse. Substance use disrupts brain chemistry, which worsens mental health disorders. Drug use itself can also create new mental health disorders,5 as “substance use and withdrawal from substances may lead to psychiatric syndromes or symptoms.”

Trauma, in particular, often triggers substance use. People who go through traumatic experiences are left feeling overwhelmed, isolated, and struggling to cope. Substances can become a way to dull their feelings and dissociate from painful memories. But substance abuse hinders the trauma healing process by arresting the development of real coping skills. True healing from trauma and other mental health conditions requires us to address their underlying causes. 

Symptoms and Diagnosis

Substance use is often normalized, and substance abuse might not be obvious until its consequences become more serious. Here’s how SUD is detected and diagnosed: 

Physical Symptoms

Substance abuse disorders cause a variety of physical symptoms:6 

  • Changes in appetite and sleep patterns 
  • Significant weight loss or gain
  • Difficulty sleeping or excessive sleepiness
  • Physical appearance: bloodshot eyes, tremors, or changes in skin health

Depending on the specific substance, other physical symptoms might arise. For example, opioid abuse causes constipation, while stimulant use causes rapid heartbeat and increased blood pressure.  

It’s important to note that these symptoms can also be caused by other underlying conditions.  However, their presence in combination with other behavioral changes can signal a problem that needs attention. 

Behavioral Symptoms

SUDs also cause noticeable changes in behavior:

  • Mood swings and irritability
  • Lying about how much or how often you drink or do drugs
  • Withdrawing and isolating from friends and family
  • Stopping activities you once enjoyed
  • Neglecting responsibilities like work, school, or household chores 
  • Declining performance or problems at work or school
  • Financial or legal trouble 
  • Engaging in risky behaviors to get substances, or as a result of being intoxicated

Diagnostic Criteria

Healthcare professionals use an official manual called the Diagnostic and Statistical Manual of Mental Disorders, or DSM-5, to diagnose addiction and other mental health disorders. The DSM-5 criteria for substance use disorder7 focus on patterns of drug or alcohol use that cause impairment or distress:

  • Using larger amounts of the substance or for a longer period than you intend to
  • Repeated efforts to cut back or control substance use
  • Spending a significant amount of time obtaining, using, or recovering from the effects of the substance
  • Cravings or strong urges to use the substance
  • Continued use despite causing problems in relationships, work, or school
  • Neglecting important social or recreational activities due to substance use
  • Using the substance in risky situations, like driving under the influence
  • Continued use despite causing or worsening physical or mental health problems
  • Tolerance: needing more of the substance to achieve the same effect
  • Withdrawal symptoms when you try to stop or reduce use

The presence of several of these behaviors might indicate an SUD. For an accurate diagnosis, it’s important to obtain a professional substance abuse evaluation. 

Treatment Options for Substance Abuse Disorder

The continuum of care for treating SUD includes, but isn’t limited to:

Detox

For people who want to get sober but are physically dependent on substances, the first step is often medically supervised detox. This involves safely managing withdrawal symptoms, getting your body back in balance, and preparing for addiction treatment. Withdrawal symptoms can vary greatly, ranging from mild discomfort to life-threatening situations, depending on the amount and type of substance you used.

During detox, medical professionals closely monitor and manage your withdrawal symptoms in a safe, controlled environment. This might include providing medication to ease discomfort, ensuring proper hydration and nutrition, and offering emotional support. Depending on the facility, your detox program may also offer psychological counseling or help with transitioning into a residential addiction treatment program. Detoxing in a medically supervised environment helps prevent complications and ensures your safety during the withdrawal phase.

Detox is an important first step, but it’s only the beginning of treatment for substance abuse. After detox, attending a rehab with a comprehensive treatment plan can prepare you for a life in lasting recovery.

Therapy and Counseling

While detox treats the symptoms of substance abuse, to achieve lasting recovery, we need to treat its causes. That’s where therapy comes in. Addiction treatment programs use a wide range of therapies to treat substance use disorders, usually based on a treatment plan designed for your needs. 

Cognitive behavioral therapy (CBT) helps patients identify and change negative thought patterns and behaviors that contribute to substance use. This can help you learn coping skills for managing triggers, or interrupt thoughts that normally cause you to use.

Dialectical behavior therapy (DBT) focuses on developing healthy emotional regulation skills.  This can be especially helpful for people who tend to have very intense emotions that trigger substance use. DBT teaches skills like mindfulness and distress tolerance to deal with challenging feelings in a healthy way.

Family therapy teaches family members how addiction works and how best to support you, including boundary setting and healthy communication. Involving your family in your recovery can be a transformative experience. If you don’t have supportive relationships with your biological family, that’s okay—this also applies to chosen family.

Keep in mind that different therapeutic approaches work for different people. It may take more than one try to find one that’s a good fit for you. 

Medication-Assisted Treatment (MAT)

Medication-assisted treatment (MAT) uses prescription medication to manage withdrawal symptoms and cravings. It’s most commonly used to treat dependency on highly physically addictive substances like opioids and alcohol. In MAT, medication is administered under the guidance of a qualified medical professional. 

MAT works best in combination with behavioral therapies that address the mental health impacts of addiction. It’s not for everyone, but it makes recovery possible for many substance-dependent people.

Recovery and Management

Developing a Long-Term Management Plan

When you’ve spent years in addiction, recovery doesn’t happen overnight. A personalized, long-term management plan that tackles both the psychological and physical aspects of healing can set you up for success in recovery. This plan is a collaboration between you and your treatment team, and should evolve with you as you progress through your healing journey.

Psychological aspects of recovery are often addressed via various forms of talk therapy, which can take place in invidual or group settings. This helps you identify and address unresolved trauma and other driving forces behind your addiction. It also teaches practical skills for maintaining sobriety, like managing cravings, avoiding triggers, and regulating your emotions. 

The physical aspects of recovery are equally important. Nutritional therapies help you restore your body to health after being depleted by substance use. Movement therapies and exercise promote mood-boosting endorphins and positive brain change. And improving your sleep hygiene ensures your body has time to rest and repair, setting you up for better mental well-being. 

Relapse Prevention

Recovery from addiction is a marathon, not a sprint. Relapse is a real possibility—especially in early recovery—but you can take steps to minimize the risk. This starts with identifying triggers. These can be internal, like emotional stress, or external, like certain people, places, or situations. Once you’re able to recognize triggers, you can learn how to manage them. 

Staying actively involved in support groups8 is another powerful relapse prevention strategy. Support groups are a safe space to connect with others who genuinely understand what you’re going through. Sharing experiences, offering encouragement, and holding each other accountable can help you stay strong and avoid the isolation that increases the risk of relapse.

If you do relapse, it doesn’t negate the progress you made. Think of it as a learning experience and an opportunity to recommit to recovery. With motivation and a strong support system, you can learn from setbacks and get back on track toward a substance-free life.

Support Systems

Managing substance abuse disorder is rarely a solo endeavor. A strong support system is a foundation for long-term success. This network can include family members, friends, and peer support groups.

  • Family members can educate themselves about addiction, learn healthy ways of supporting, and communicate effectively to create an environment that’s conducive to healing.
  • Friends who appreciate your challenges and celebrate your successes can make a world of difference. Having fun and spending quality time together is a vital and often overlooked aspect of recovery.
  • Peer support groups like AA and NA are a great source of connection. Hearing the experiences of others who have walked a similar path and found success in recovery can inspire your own journey. These groups also have built-in systems for mentorship, accountability, and sober community.  

Support is valuable in all its forms. These networks give us the strength to stay on track and build resilience as we traverse the ups and downs of recovery.

Overcoming Stigma

Substance abuse disorder is often shrouded in stigma, a negative perception that creates shame and discourages people from seeking help. This societal barrier has real consequences that affect access to treatment, support, and ultimately, recovery.

Thankfully, as mental health conversations are being held more openly, stigma is being reduced.9 But there’s still work to be done. Normalizing discussions about substance use disorder, increasing addiction education, and viewing people struggling with addiction as real, complex humans rather than 2-dimensional stereotypes all work to dismantle stigma. 

Addiction is a disorder, not a moral failing. By holding open conversations, we can create a world where people struggling with SUD feel empowered to speak up, seek help, and access the resources they need. That means more people can openly lead fulfilling lives in long-term sobriety. 

Recovery is a powerful healing experience that you deserve to feel proud of. 

Resources and Help

If you’re concerned about your substance use, the good news is that there are plenty of resources available to help:

  • SAMHSA’s National Helpline: The Substance Abuse and Mental Health Services Administration’s addiction resource hotline is available 24/7 at 1-800-662-HELP (4357). Trained specialists can provide confidential information and treatment referral services in English and Spanish.
  • The National Institute on Drug Abuse (NIDA) offers research-based information on addiction, as well as links to reputable resources for finding treatment. 
  • Support groups: Peer support groups like Alcoholics Anonymous (AA), Al-Anon, and SMART Recovery offer free meetings, both in-person and online, for people struggling with addiction and their families. 
  • Addiction treatment centers: Use an independent treatment finder or contact your insurance provider to find treatment centers in your area. Many treatment centers offer various programs, including inpatient and outpatient options, to meet individual needs.

Seeking help is a sign of strength. It’s the first step toward a new life that’s aligned with who you truly are. 

Recovery Is a Path to Healing and Wholeness

Substance abuse disorder is a complex condition, but it is treatable. Understanding the causes, symptoms, and treatment options available can help you take the first steps toward recovery with confidence. 

Search for addiction treatment centers by location, conditions treated, insurance accepted, and more, and speak to an admissions advisor directly today.

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Overcoming Lying Addiction: A Guide to Honesty

It’s not uncommon for people to tell an occasional white lie. But for some people, it becomes a way of life. 

Most people tell between zero to 2 lies per day. But people who lie compulsively may tell 5 to 20. What drives this addiction to spinning untruths, and what can be done to stop it? 

We look at the causes of lying addiction, how it affects relationships, and strategies for lasting change.

Understanding Lying Addiction

None of us like to think we lie. But the truth is, everyone tells relatively harmless fibs here and there. Pathological lying, however, takes lying to the next level. 

Some behavioral health professionals advocate for classifying pathological lying as a mental health disorder.1 But it’s difficult to define by itself, as it’s a common trait of so many other mental health disorders. 

“Pathological lying isn’t considered a mental health disorder,”2 says psychiatrist Dr. Tracey Marks. “It’s a behavioral disturbance that’s often a part of certain disorders, like antisocial personality disorder or brain damage from alcohol.” 

Unlike telling your friend they look great in a questionable outfit, pathological lying is compulsive, and the lies don’t have a clear motive or benefit. It’s lying for the sake of lying.  

So what causes someone to become a habitual liar? 

The Psychology Behind Compulsive Lying

Some people lie out of a need for approval or fear of rejection. They might try to create a more attractive image of themselves to compensate for low self-esteem. In this case, lying might give them a temporary boost or shield them from feeling inadequate.

Some people struggle with impulse control, which can cause them to lie without considering the consequences. Impulse control disorders3 may coexist with other mental health conditions.

If you fear the consequences of your actions, you might lie to avoid being punished or criticized, or feeling ashamed. 

On the other hand, if feel neglected or overlooked, you may resort to lying to gain attention and validation. This can be a way to ensure that others show an interest in you. 

According to licensed therapist Kati Morton, compulsive lying doesn’t need to have an external motivation.4 Some people simply “don’t think their life is interesting enough.” 

Eventually, lying can become a habitual response to a range of situations. And once it becomes ingrained, it’s hard to stop even if you see the damage it’s doing to your life.

Underlying Mental Health Disorders 

Excessive lying is a symptom of several different mental health diagnoses, and is especially common among cluster B personality disorders:

For some people living with these diagnoses, lying is a core trait of the disorder.5 One example of this is borderline personality disorder, or BPD. According to psychiatrists:  

These patients often lack a consistent self-identity and hold contradictory views of themselves…Such distortions of reality complicated by a lack of impulse control and the defense mechanisms of primitive denial, idealization, and devaluation are fertile grounds for pathological lying.

Pathological lying is also a core trait of narcissistic personality disorder (NPD). Lee Hammock, who identifies as a self-aware, diagnosed narcissist, explains how someone with NPD benefits from lying:6 

One reason why narcissists lie all the time is for control. Yes, you can easily lose control by lying so much. But lying in the moment means you get to control the narrative; you get to control the situation, which sometimes means you get to control the outcome…Another reason narcissists lie so much is because it’s fun. It is fun to manipulate a situation with lies and watch how things work out.

Some people may lie as a coping strategy to survive symptoms of depression or anxiety.

Compulsive lying is also sometimes associated with obsessive-compulsive disorder (OCD). If you’re lying to compensate for obsessive thinking, treating underlying OCD could also address the lying.  

You could also be more likely to struggle with excessive lying if you grew up in a chaotic environment, or if one of your parents had an unresolved mental health issue. 

The Impact of Lying on Relationships and Self

Lying can have deep, detrimental effects on both your relationships and your sense of self. 

How Lying Affects Relationships 

  • It erodes trust. Trust is the foundation of any healthy relationship. Lying, on the other hand, breeds doubts and suspicions that erode its foundation.
  • It compromises communication: Honest and open communication is crucial to relationships. When lies are present, they challenge your ability to maintain genuine connection and understanding.
  • Lying creates emotional distance: Deceived partners tend to withdraw emotionally to protect themselves from further hurt.
  • It damages intimacy: Intimacy is built on trust and vulnerability. Lying damages the bond between partners, making them hesitant to share their true feelings.
  • It breeds resentment: Discovering lies creates conflict and, over time, leads to resentment. It may become increasingly challenging to resolve issues as the foundation of trust is compromised.

If left unchecked, excessive lying can ultimately cause relationships to break down. Once trust is shattered, rebuilding it is a challenging and lengthy process.

Professional Consequences of Lying

Trust is also a critical component of professional relationships. Once it’s compromised, colleagues, superiors, and clients may question your credibility.

  • Negative impact on leadership: If you’re in a leadership role, lying can undermine your ability to lead effectively. People lose confidence in leaders who aren’t perceived as truthful and transparent.
  • Impaired team dynamics: Lying can disrupt the cohesion and collaboration within your team. Team members may be hesitant to work with someone who has a history of dishonesty.
  • Reduced productivity: Lack of transparency can hinder your team’s ability to do their work efficiently and effectively.
  • Missed opportunities: Lying can result in missed opportunities for projects, promotions, or collaborations. Employers may be hesitant to entrust significant responsibilities to someone with a history of dishonesty. 

Depending on their nature, lies in the workplace can result in disciplinary or even legal action. 

Career growth is tied to trustworthiness and integrity. People who lie may find their professional development stunted, as employers seek to invest in people they can trust.

How Lying Affects Your Relationship With Yourself

Your relationship with yourself is the longest and most important relationship you have. It’s also the one that suffers the worst consequences of lying: 

  • Guilt and shame: These emotions can weigh heavily on your self-worth and damage your self-image.
  • Isolation: Fear of being discovered can cause you to withdraw from social situations. The resulting loneliness further damages your self-esteem.
  • Loss of self-respect: Continuously lying can cause you to lose respect for yourself. Knowing that your actions are dishonest creates internal conflict.
  • Self-deception: People who lie habitually may convince themselves that their lies are justified or necessary. This can lead to a distorted sense of self and a lack of authentic identity.

Ultimately, lying leads to a worse quality of life. Maintaining the web of lies requires effort and constant vigilance to avoid exposure. And that ongoing stress and anxiety take a toll on your well-being. 

Signs You Might Be Addicted to Lying

What are the signs that you or someone you know might be caught in a loop of lying?

1. Frequent Lying for No Apparent Reason

Unlike the occasional lies told by most people, pathological lying is a chronic behavior. It’s not limited to specific situations or circumstances. Rather, it becomes a pervasive and regular pattern.

According to psychiatric research on pathological lying,7 “functional elements of the phenomenon are: the repeated utterance of untruths; the lies are often repeated over a period of years, with the lies eventually becoming a lifestyle.”

Sometimes, lying becomes so habitual that people don’t even notice they’re doing it. To them, it seems like normal conversation or casual storytelling. 

It’s important to note that compulsive lies are not delusions. That is, people telling them don’t believe they’re true. Sometimes, though, if someone tells a lie repeatedly over a long enough time, they start to believe themselves.

2. Attention-Seeking

Constantly seeking validation, pathological liars may fabricate stories to make themselves appear more interesting, accomplished, or victimized than they really are.

Dr. Christian Hart of Texas Woman’s University says a main hallmark of compulsive lying is that the lies are aimed at getting attention:8

One of the patterns that we tend to see perhaps more than you would see in your typical everyday form of liar is lies that are aimed at bringing attention on oneself. That’s the biggest distinction that we see. 

3. Impulsivity

The lies told by pathological liars are often impulsive and not well-planned. They may create stories on the spot without considering the consequences.

For some people, like those with Cluster B personality disorders, lying may be an intentional and key part of their goals of manipulation. But for others, it’s purely impulsive. One study on pathological lying finds that “Material reward or social advantage does not appear to be the primary motivating force but the lying is an end in itself; an inner dynamic rather than an external reason drives the lies, the lies are often woven into complex narratives.”9

Someone’s reasons for lying, and how they feel about lying, may vary if their compulsive lying is tied to an underlying mental health condition.

Whatever the cause of your lying is, self-awareness is the first step to change.

Strategies to Overcome Lying Addiction

Once you start to believe your own lies, it gets harder to know what the truth is—and harder to be in an honest relationship with yourself. Some people get so lost in the lies they can’t dig their way out. 

Before that happens, you can develop strategies to address what’s driving this behavior, and start to flex your honesty muscles. 

Acknowledging the Problem

Admitting to yourself that lying is a problem is a foundational step toward recovery. This shows your commitment to change and willingness to address the issues that cause your compulsive behavior. 

The act of acknowledgment can be empowering in and of itself. After all, it marks the beginning of a journey in which you actively participate in shaping a more accurate and authentic narrative.

Seeking Professional Help

Professional support can be hugely beneficial when changing deeply ingrained patterns like compulsive lying. A qualified therapist or counselor can help you work through underlying problems and implement strategies for behavioral change. They can help you develop healthy communication skills so you can express yourself authentically and build relationships based on mutual trust. And, they can identify and create a treatment plan for any co-occurring disorders.

Group therapy and support groups are non-judgmental spaces where you can open up about your struggles with lying. This safe environment encourages honest self-reflection and discussion about sensitive issues.

Building Honesty Skills

Building honesty skills is a gradual process that involves self-reflection, awareness, and the development of new habits, and is most effective with professional guidance. Your therapist might use these strategies to help you adopt more honest behaviors:

  • Pausing before responding: Learning mindfulness practices can help you create mental space to pause in conversation before responding impulsively with a lie.
  • Reflecting on the consequences of lying: Before lying, consciously consider the potential outcomes of being dishonest. Understanding the repercussions might be a deterrent.
  • Practice transparency: Practice open communication with people you trust. Share your thoughts, feelings, and experiences honestly, fostering a habit of openness. Surrounding yourself with friends who value honesty and act with integrity can also reinforce the importance of truthful behavior.

To take on this journey, you’ll need to get clear on your personal values. Cultivating a strong sense of integrity can guide your decision-making towards greater honesty.

Tools and Techniques for Lasting Change

Because there’s a lack of attention paid to pathological lying, there’s no standard treatment protocol. But like any major life change, therapeutic intervention helps. Your treatment team can tailor a strategy to your needs, which may include a combination of methods:  

  • Cognitive behavioral therapy (CBT) helps you identify what thought process your behaviors are coming from, then work on disrupting and changing it. 
  • Behavioral rehearsal lets you practice alternative, truthful responses to common situations that trigger dishonesty. You might role-play scenarios to reinforce new behaviors.
  • Journaling promotes self-awareness of which thoughts, emotions, and situations are associated with lying, helping you identify patterns and triggers.
  • Daily affirmations can shift your focus to more honesty and integrity, and galvanize your desire for positive change.
  • Role models can inspire and provide guidance on what honest behavior looks like.
  • Setting realistic goals for building honesty empowers you to break down the process into achievable steps and set a clear path for lasting change.
  • Rewarding yourself for staying honest, and celebrating milestones along the way, reinforces positive behavior.

Recovery is never easy. But once you decide to break free from the cycle of deceit, you can work toward building more authentic relationships.

Healing and Rebuilding Trust in Relationships

Being lied to can trigger trauma and grief, and whether your partner chooses to forgive you is up to them. It may take them some time to gain clarity on where they stand, and you can’t force them to speed up their process. In the meantime, you can give your relationship the best chance of healing by taking accountability, apologizing sincerely, keeping promises, and showing your commitment to change through consistent actions. 

Research shows that “trust harmed by untrustworthy behavior can be effectively restored when individuals observe a consistent series of trustworthy actions.” Trust harmed by the same untrustworthy actions and deception, however, never fully recovers. Promising to change is one thing, but trust can be further broken if your actions don’t match your words. 

Not all relationships can be repaired. Forgiving and forgetting when behavior hasn’t changed only further enables unhealthy patterns.  

Taking accountability and making sincere efforts to be honest might mean there’s hope for your relationship. “If not, it may be difficult to move forward in the relationship,”10 says therapist Laura Sgro. “Sometimes the most helpful solution is to distance yourself.” 

Maintaining Honesty: A Lifelong Commitment

Maintaining honesty is an ongoing effort. But with the right treatment and plan for improvement, you can hold yourself accountable and cultivate a more reliable relationship with yourself and the people around you. 

Taking steps to get better shows a genuine desire to repair damaged relationships by addressing the root cause of your lying behavior. And, as with any recovery process, the sooner you get help, the better.

To learn more about your options, search our list of mental health treatment programs and reach out to admissions staff directly today. 

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Developing New Habits for Mental Health

In today’s fast-paced world, prioritizing mental wellness is more important than ever—and it often feels harder to do. While it’s important to get professional help when necessary, consistently practicing healthy habits plays a huge role in maintaining mental health on a day-to-day basis. 

Making these small changes can help you manage stress and build resilience that will empower you to navigate challenges and live with more ease. 

Stress Less, Live More: Daily Habits for a Healthier You

It’s all too easy to neglect our mental well-being when feel overwhelmed by stress. But prioritizing your mental health doesn’t have to be complicated. Incorporating simple yet powerful practices into your daily routine can help you reduce stress levels, boost your mood, and cultivate a sense of calm. 

Try these 10 habits to improve mental health:

1. Prioritize Quality Sleep

A well-rested mind is a resilient mind. Aim for 7-8 hours of sleep each night to allow your body and mind to rest and recharge. Establish a consistent sleep schedule, create a relaxing bedtime routine, and ensure your sleep environment is dark, cool, and quiet.1 Getting good-quality sleep will enhance your focus, mood, and ability to manage stress effectively.

2. Nourish Your Body With Balanced Meals

What you eat directly impacts your mental well-being. Fuel your body with nutritious meals rich in fruits, vegetables, whole grains, and lean protein. Limit processed foods, sugary drinks, and unhealthy fats. A balanced diet provides essential nutrients that support your brain function,2 improved mood, and overall energy levels.

3. Embrace Regular Physical Activity

Exercise is a powerful tool for boosting mental health. Find activities you enjoy, like dancing, yoga, or long walks outside, and try to do them for at least 30 minutes most days of the week. Physical activity releases endorphins—natural mood elevators that relieve stress and anxiety—while also promoting better sleep and cognitive function. Rather than looking at exercise as a chore, think of it as making movement a regular part of your life.

4. Practice Mindful Presence With Meditation

If you’ve never meditated before, it might seem intimidating. But doing this simple practice for just a few minutes each day lets you be more present, experience life more fully, and place some useful distance between your stressors and your reactions. If you have a hard time sitting still, combining mindfulness with movement through a practice like tai chi can help. 

See meditation teacher Tara Brach’s instructions on how to meditate, or check out apps like Insight Timer for free guided meditations.  

5. Connect With Loved Ones

Social support is vital for emotional well-being.3 Nurture your relationships with loved ones by scheduling regular catch-ups, making time for meaningful conversations, and offering your support. Spending quality time with friends and family provides a safe space to share your thoughts and emotions, and increases your sense of acceptance and belonging. 

6. Engage in Activities You Enjoy

Make time for the things that bring you joy. Our days are often dictated by the items on our to-do lists, but it’s just as important to do the things your heart desires. If finding time for yourself is a challenge, try adding playtime to your daily schedule. Incorporating fun into your routine is a great way to reconnect with life and protect your mental health in the process. 

7. Challenge Yourself to Learn New Things

Stepping outside your comfort zone may feel, well, a little uncomfortable at first. But it significantly boosts your confidence and self-esteem. Learning new skills, picking up a new hobby, or simply exploring unfamiliar topics keeps your mind engaged, sparks creativity, and gives you a sense of accomplishment. Embrace challenges and allow yourself to discover the joy of lifelong learning. You may not always feel like it, but you’ll be so happy you did. 

8. Practice Gratitude

Cultivating an attitude of gratitude significantly reduces stress.4 Take time each day to reflect on the good in your life, however big or small. You can do this by journaling, appreciating your loved ones, or simply taking a moment to notice the beauty around you. 

9. Spend Time in Nature

Nature has a calming effect that reduces stress and anxiety. Whether it’s a walk in the park, a hike in the woods, or simply sitting in your backyard, spending time outdoors will noticeably improve your mood. Allow yourself to disconnect from the daily grind to reconnect with the natural world—and reconnect with yourself.

10. Limit Screen Time

In our hyper-connected world, setting boundaries with technology is a must. Try to limit your screen time throughout the day, especially before bed. Try these techniques to stop mindless scrolling: 

  • Track your screen time or set limits using the settings on your phone. 
  • Turn off notifications during certain hours. 
  • Don’t bring your phone to bed.  

A mindful presence in the real world means a calmer and healthier you.

Take Charge of Your Well-Being: Why Habits Matter

These actions may seem small, but when you practice them over time, they have a noticeable impact. There’s a reason most mental health treatment centers focus on exercise, nutrition, and sleep hygiene as core parts of their program. These foundational habits for mental health are the building blocks of a happy life.

Additional Support for Mental Health

Our culture often rewards the very habits that lead to burnout. But taking steps to improve your mental health isn’t a sign of weakness. Self-care is a sign of strength. 

If your mental health challenges are severe, prolonged, or interfering with your daily life, it’s important to get professional help. You can even book a session from the comfort of your own home. See our resources for online therapy and contact providers directly to learn more.

Frequently Asked Questions About Developing Habits for Mental Health

How can habits impact mental health?

Daily habits play a significant role in mental health. Prioritizing quality sleep, nourishing the body with balanced meals, and engaging in regular physical activity all contribute to emotional well-being. 

How do daily habits affect stress levels?

Daily habits play a crucial role in managing stress and building resilience. Prioritizing self-care practices like movement, mindfulness, gratitude, and play positively impacts stress levels. 

Can practicing mindfulness really improve mental health?

Yes, mindfulness practices like meditation and tai chi have proven benefits for mental health. Incorporating mindfulness into your daily routine, even for a few minutes, can help you feel more present and calm, and manage stress effectively.