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The Importance of Neuroaffirming Care in Mental Health and Substance Use Treatment: Dr. Sarah Anderson

In recent discussions surrounding mental health and substance use treatment, the concept of neuroaffirming care has emerged as an essential paradigm shift. A neuroaffirming approach not only emphasizes each person’s individuality but also recognizes and respects the diverse range of neurocognitive profiles within our world. In this article, I will look into why neuroaffirming care matters, share its key ideas, explore its background, and highlight how it’s vital in mental health and substance use treatment.

Understanding Neuroaffirming Care

Neuroaffirming care is a progressive model grounded in an understanding of the diverse ways individuals think, process information, and interact with the world. It recognizes that neurocognitive differences—such as those found in individuals with autism (ASD), ADHD, dyslexia, and other learning disabilities—are not deficits or disorders to be fixed, but rather distinct variations that enrich how individuals perceive and interact with the world around them.

This perspective sees neurodiversity as an integral part of humanity, encouraging a more inclusive approach in therapeutic settings. Unlike traditional care models, which often apply a one-size-fits-all framework, neuroaffirming care tailors interventions to meet the unique needs and preferences of each individual. Traditional approaches may standardize assessments and treatments, potentially overlooking the nuances of a person’s lived experience. In contrast, neuroaffirming care acknowledges that neurodivergent individuals may process sensory information, social cues, and cognitive tasks differently, requiring interventions that are flexible and adaptive. (Chapman & Botha, 2023)

Examples of Neuroaffirming Care:

1. Inclusive Practices: Tailoring treatment plans to align with the client’s cognitive style, preferences, and personal history.

Example: A therapist working with a neurodivergent client adapts a mindfulness exercise by allowing them to focus on a sensory object, such as holding a stress ball or rubbing a textured fabric, instead of expecting them to sit still with their eyes closed, which might feel overwhelming or inaccessible.

2. Respecting Autonomy: Allowing clients to make informed choices about their treatment and respecting those decisions, even when they differ from standardized protocols.

Example: A client with ADHD requests shorter therapy sessions to maintain focus. Rather than insisting on traditional 50-minute sessions, the therapist offers 25-minute sessions and gradually builds toward longer durations as the client feels ready.

Examples of Non-Neuroaffirming Care:

1. Rigid Protocols: Applying standardized treatment methods that do not consider a client’s neurodivergent traits, potentially leading to frustration and disengagement.

Example: Forcing a neurodivergent client to participate in a large group therapy session despite their expressed discomfort in group settings, leading them to withdraw or avoid further sessions.

2. Invalidating Experiences: Dismissing or questioning the lived experiences of neurodivergent individuals, failing to recognize and honor their reality.

Example: A therapist tells a client with sensory sensitivities that their discomfort with bright lights in the therapy room is “just in their head” instead of addressing the environmental trigger.

Statistics on Neurodivergence in Mental Health Treatment

Neurodivergent individuals often encounter significant barriers in accessing effective mental health and substance use treatment. Research indicates that approximately 73% to 81% of adults with autism have at least one co-occurring psychiatric disorder (Buck et al., 2014; Madhavan, & Sambamoorthi, 2016). Additionally, substance use disorder rates are disproportionately higher among neurodivergent individuals. Research indicates that about 50% of individuals with substance use disorders also have ADHD, and people diagnosed with ADHD are six times more likely to face challenges related to substance use (Davis et al., 2015). This statistic emphasizes the need for tailored interventions that specifically address these challenges and underscore the importance of implementing neuroaffirming care. 

While neuroaffirming care is gaining recognition, its adoption in mental health settings varies widely. Some progressive clinics and therapists are beginning to embrace neuroaffirming approaches, especially in environments that prioritize inclusivity and holistic care. However, many traditional mental health settings still rely on standard practices that may not adequately account for neurodiversity and its implications in treatment. Neuroaffirming care is more likely to be found in specialized settings, such as those focusing on developmental disorders, community mental health programs that emphasize inclusivity, and practices run by clinicians who are informed about neurodiversity principles. In contrast, more traditional settings may struggle to integrate these principles into their practices, resulting in ongoing gaps in care for neurodivergent individuals. This inconsistency in the availability of neuroaffirming care further emphasizes the need for systemic changes in mental health and substance use treatment approaches.

Historical Context of Neuroaffirming Care

The emergence of neuroaffirming care can be traced back to the neurodiversity movement, which gained momentum in the late 1990s and early 2000s (Chapman & Botha, 2023). Advocates began challenging the traditional medical model that treated neurological differences solely as deficits or disorders. Instead, they promoted the idea that neurodiversity is a natural variation of human cognition, deserving of respect and understanding. For instance, the neurodiversity movement challenged stereotypes surrounding autism, emphasizing the strengths and unique perspectives that autistic individuals bring to the table, such as innovative problem-solving and attention to detail. This paradigm shift inspired mental health professionals to rethink their approaches, focusing on affirming and accommodating differences rather than attempting to “fix” them.

Neuroaffirming Interventions in Mental Health

Neuroaffirming interventions in mental health can vary widely but generally aim to create a supportive environment that is responsive to the specific cognitive and emotional needs of neurodivergent individuals.

1. Cognitive Behavioral Therapy (CBT) Adaptations

Traditional CBT can be adjusted to incorporate the client’s unique thought processes and emotional responses, making it relevant to their experiences.

Example: A neurodivergent client with autism might struggle with abstract concepts like “challenging negative thoughts.” The therapist adapts CBT by using concrete, visual tools, such as a thought diary with emojis or a color-coded chart, to help the client identify and manage their emotions in a structured way.

In contrast, a non-neuroaffirming approach might involve using overly abstract CBT techniques that leave the client feeling confused and unsupported, causing disengagement.

2. Mindfulness Practices

Mindfulness can be tailored to fit different sensory preferences, allowing clients to engage in exercises in ways that feel comfortable.

Example: A client with sensory sensitivities may find traditional deep-breathing exercises difficult due to the focus on internal bodily sensations. Instead, the therapist encourages them to practice mindfulness by listening to calming music or focusing on a weighted blanket’s pressure.

Non-neuroaffirming practices might force clients to adhere to rigid mindfulness techniques that increase their anxiety, such as insisting on silent meditation in a setting that feels overstimulating.

3. Strength-Based Approaches

Focusing on the individual’s strengths rather than their challenges fosters a sense of empowerment and self-efficacy.

Example: A therapist working with a neurodivergent teenager emphasizes their talent for drawing as a tool for emotional expression and problem-solving, integrating art therapy into their sessions.

Conversely, non-neuroaffirming practices might focus solely on deficits, such as repeatedly pointing out the client’s difficulties with time management, without offering constructive solutions.

Neuroaffirming Care in Substance Use Treatment

Substance use treatment, much like mental health treatment, benefits immensely from a neuroaffirming approach. Individuals with neurodivergent traits may face unique challenges in recovery, including heightened sensitivity to triggers, social cues, and emotional stimuli.

1. Individualized Treatment Plans

Tailoring recovery programs to the cognitive and emotional profile of clients enhances engagement and success rates.

Example: A client with ADHD might struggle with rigid schedules in traditional 12-step programs. A neuroaffirming approach would offer flexible scheduling options or introduce apps for task management to support the client’s executive functioning challenges.

2. Peer Support Alternatives

Creating support networks that resonate with neurodivergent individuals allows them to share their experiences in a safe space.

Example: A recovery program sets up a small, sensory-friendly peer support group for neurodivergent clients, ensuring the environment is free of harsh lighting and loud noises to accommodate sensory sensitivities.

Non-neuroaffirming practices might involve placing neurodivergent clients in large, overstimulating group settings without addressing their needs, potentially driving them away from recovery efforts.

Providing Neuroaffirming Care as a Mental Health Occupational Therapist

As a mental health occupational therapist, I prioritize neuroaffirming care in my practice by actively incorporating the principles of this approach into my therapeutic relationships. This commitment not only fosters a sense of safety and respect but also empowers clients to take an active role in their healing journey.

1. Personalized Assessments:

   In my practice, I conduct thorough and personalized assessments that go beyond standardized tools. For example, I might observe a client’s sensory responses in various environments, such as noting whether fluorescent lighting in the office causes discomfort. These observations inform the design of therapy sessions and treatment goals. Additionally, I encourage clients to share their preferences and experiences, allowing for a more nuanced understanding of their unique needs and challenges.

2. Flexible Therapy Sessions:

   Recognizing that each client has different sensory sensitivities and processing styles, I ensure that my therapy sessions are flexible. For a client with sensory sensitivities, I might introduce noise-canceling headphones or provide breaks during sessions to prevent overstimulation. This adaptability allows clients to engage more comfortably and effectively in their therapy, promoting a collaborative and supportive atmosphere.

3. Collaborative Goal Setting:

   Collaboration is at the heart of my practice. When a client expresses frustration with meeting deadlines, for instance, we work together to create achievable and meaningful goals. By implementing strategies like time-blocking, the client feels ownership and agency in their progress. I emphasize that all goals are client-driven; I will never set goals that clients do not choose for themselves. This process not only fosters a sense of empowerment but also enhances motivation and commitment to the therapeutic process.

4. Creating Safe Spaces:

   A significant aspect of neuroaffirming care involves creating safe and comfortable environments. I maintain a quiet, visually calming therapy room with sensory tools like weighted blankets, fidget toys, and dimmable lights. Clients are encouraged to customize their space and choose the tools that make them feel secure and comfortable. This environment reflects a respect for their individual needs and enhances their ability to focus and engage.

5. Ongoing Feedback:

   I prioritize ongoing feedback throughout our therapeutic relationship. Regularly asking clients how they feel about the therapy process and the strategies we employ allows me to adjust approaches as needed. For example, if a client feels overwhelmed by a particular technique, we can quickly shift to a different method that aligns better with their preferences. This responsiveness is a core component of neuroaffirming care, ensuring that each client feels heard and validated.

Conclusion

Neuroaffirming care represents a critical advancement in mental health and substance use treatment paradigms, offering a more personalized and respectful approach to care that takes into account the diverse neurocognitive profiles of individuals. Specific, practical interventions—such as adapting CBT, tailoring mindfulness, and creating sensory-friendly environments—illustrate how this approach can transform the therapeutic experience for neurodivergent individuals.

With increasing awareness and acknowledgment of neurodiversity, the mental health field must continue to evolve by embracing neuroaffirming principles. In doing so, we can enhance access to treatment and support for neurodivergent individuals, ultimately contributing to their overall wellbeing and quality of life.

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Adderall Addiction Treatment

Many see adderall as a “safe” drug because it can be medically prescribed and appears to lack negative side effects; however, adderall is one of the most addictive drugs on the market today1, especially for teens. Emerging adults, a population with developing, vulnerable brains, are more likely to take adderall to navigate school work, their social lives, and other stressors. 

Understanding the potential for addiction, health risks, and early intervention techniques can prevent long-term complications with this drug.

Understanding Adderall Addiction

Adderall is a prescribed stimulant drug that boosts nervous system activity2 by increasing dopamine, norepinephrine, and serotonin in the brain3. Individuals diagnosed with attention-deficit hyperactivity disorder (ADHD) can take adderall to help enhance attention, memory, self-regulation, and executive function4. Those with narcolepsy can use it to improve wakefulness.

While adderall benefits those with a diagnosed condition, it does not substantially improve cognitive function in other individuals4. So for the students using adderall in hopes of better academic performance, or just using it recreationally, they are simply taking a stimulant drug. 

A stimulant use disorder alters the brain5 by: 1.) affecting cognitive processes such as memory, learning, and other functions, and 2.) acting on the brain’s reward system. The repeated use of the drug boosts dopamine, creating a craving to ingest it. With time, adderall use can destroy dopaminergic terminals3 and disrupt the natural production of dopamine—meaning, without consistent drug consumption, mood and cognition decline.

A dependence forms when individuals need adderall to feel happy or “normal,” since, without it, they may experience withdrawal symptoms like cravings, sleep disturbances, and stress. These negative consequences can also enforce the addiction. 

Despite common stereotypes, adderall is a serious drug that can cause addiction. Spotting the signs early can help prevent dependence. 

Signs of Adderall Addiction

The Hazelden Betty Ford Foundation, a renowned treatment provider, lists signs of adderall misuse6:

  • Trouble falling asleep or staying asleep 
  • Often “spacing out” 
  • Decreased appetite 
  • Restlessness 
  • Hair loss (often coming out in clumps) 
  • Headaches 
  • Dizziness 
  • Nausea 
  • Excessive fatigue 
  • Constipation or diarrhea 
  • Changes in libido 

If you are concerned for a loved one, a change in their behaviors can indicate an addiction. They may lie about their adderall consumption, isolate themselves, have mood swings, and lose interest and motivation in important activities so they can use. If their dependence continues, more severe health complications can follow.

The Impact of Adderall Addiction

Adderall addiction, like any addiction, affects all areas of a person’s life, making this even more volatile for the young adult population using it.

Health Risks

As a central nervous system stimulant, adderall alters blood and oxygen flow, contributing to irregular or erratic heartbeat, cardiomyopathy (an enlarged heart), and high blood pressure. Over time, these alterations can cause a slew of negative health effects, including cardiac arrest and stroke7. Chronic adderall use can also lead to skin disorders, seizures, brain damage, and kidney damage6.

Additionally, adderall addiction is closely linked with depression, aggression, suicidal thoughts, panic attacks, and psychosis-like symptoms.

Social and Emotional Consequences

The impact of addiction goes beyond physical and mental health—it affects all facets of life. Adderall addiction often leads to secretive behavior and isolation, such as lying about drug use or hiding the extent of the problem, eroding trust with loved ones and straining relationships. And as addiction takes hold, the person may neglect their relationships to prioritize using adderall. They may withdraw from social activities, fail to fulfill commitments, and become emotionally unavailable to those who care about them.

While adderall is sometimes used to enhance focus, addiction can lead to decreased overall productivity. For example, someone may become less effective at their job due to the need for higher doses to achieve the same level of focus. They may also frequently skip work due to the physical and mental toll of addiction.

Students may initially use adderall in an attempt to enhance focus and academic performance; however, over time, addiction can lead to a dependency, impairing cognitive function and reducing overall academic performance.

First Steps in Seeking Help

You can ask yourself questions like 

  1. Would you be able to quit using adderall right now?
  2. Has your adderall use caused tension or conflict with friends, family, or colleagues?
  3. Do you miss important events or obligations because you are high?
  4. Do you use adderall to cope with stress, sadness, loneliness, or boredom?
  5. Have friends, family, or co-workers expressed concern about your adderall consumption?
  6. Have you given up hobbies or activities you used to enjoy because you prefer to take adderall?
  7. Are you concerned where your health and happiness might lead to if you keep using adderall at your current rate?

The answers will likely be straightforward and telling if you need medical treatment. Telling a trusted loved one can help get you on the right path to recovery. They can listen to what you’re going through, help make doctors appointments with you, and offer comfort throughout the journey.

Your primary care physician can provide an initial evaluation and refer you to a specialist for a more comprehensive assessment, like a mental health professional or addiction specialist. During this appointment, you can ask questions such as:

  1. How is my current adderall consumption affecting my overall health?
  2. What are the signs and symptoms of adderall dependence I am exhibiting?
  3. Based on my evaluation, do you believe I have a mild, moderate, or severe adderall use disorder?
  4. What kind of treatment do you think I need?
  5. How can I safely reduce or quit my adderall use, and what steps should I take to do so?
  6. Can you refer me to any support groups or resources that might help me?

Treatment Options for Adderall Addiction

As you embark on your recovery journey, you and your care team can explore treatment options to determine the best fit for your needs.

Detoxification

Many people begin their journey by going through the detox process, so you can safely rid your body of adderall. You’ll have medical professionals there to ensure you’re as comfortable as possible. This can help you feel more focused and prepared to take on therapy. It is crucial to detox under medical supervision, as withdrawal symptoms can be life threatening. 

Medication-Assisted Treatment (MAT)

In some cases, FDA-approved medications, such as Bupropion and Modafinil, can be prescribed8 to assist the tapering process. These medications help keep you safe during detox, ease withdrawal symptoms, and alleviate mental health concerns. Medication-assisted treatment can last for a few weeks or for years to maintain recovery. Your clinical team can help you decide what treatments and procedures are right for you.

Inpatient vs. Outpatient Programs

Residential Programs

Residential rehab provides an intensive, distraction-free environment to focus on psychotherapies and learning healthy coping skills. Individuals in this stage of care live in the center and have 24/7 support. Ideally, the clinical team creates a personalized treatment plan to address the unique needs of each individual in recovery. 

You might participate in evidence-based therapies like cognitive behavioral therapy (CBT), as well as holistic and alternative healing methods like yoga and massage therapy. The center may provide a blend of individual and group therapy sessions. Your loved ones can engage in family therapy, so you can find common ground, improve communication skills, and work towards healthier relationships. 

Outpatient Programs

Your care team may recommend an outpatient program if your recovery does not require 24/7 support. Outpatient treatment has varying levels of care, with partial hospitalization (PHP) providing a more intensive level of care and outpatient (OP) providing the least intensive. You’ll participate in the program for a few hours a day on certain days of the week, allowing you to go to work or attend school simultaneously. You’ll likely participate in therapies similar to a residential program and build your support network as you heal with others in therapy.

Support Systems and Recovery

Joining support groups like Narcotics Anonymous and SMART Recovery provide a sense of community, understanding, and accountability in your recovery. They offer a safe space to share experiences, learn from others, and receive ongoing support.

Family and Community Support

Creating a support network with strong relationships is a foundational aspect of long-lasting recovery. Social support in recovery can reduce stress, increase self-efficacy, and motivate lasting sobriety9. Your relapse prevention plan can detail how you will connect with loved ones who supported you through the treatment process. You may make new friends through sober activities and groups. Try your best to plan regular get-togethers with friends and family, as avoiding isolation and bolstering these relationships can make recovery easier. 

Setting and communicating boundaries in recovery is a practice of self-love and can enhance your relationships. Without boundaries, you may say “yes” to things you don’t want to, avoid necessary conversations, and be consumed by others’ negative feelings. Prioritizing your boundaries ensures that you’re aligned with what’s best for your well-being.

Managing Relapse

Not everyone in recovery will relapse, but it can be a part of the recovery process10—and that’s okay. Relapse prevention can help you address these obstacles and keep you on the right track.

Relapse prevention planning focuses on identifying and addressing early warning signs before they lead to a physical relapse, such as using adderall after a period of sobriety. This approach utilizes cognitive behavioral techniques to prevent relapse while equipping individuals with practical skills to manage relapse if it occurs. It combines education, coping strategies, trigger identification, support network development, and lifestyle adjustments to create a comprehensive prevention plan.

You and your care team can begin to build your relapse prevention plan by reflecting on 3 key recovery components: 

  1. Reflect on your recovery history. In treatment, what worked and what didn’t work? If you’ve relapsed before, what led to it? What were your triggers before you got treatment? Learn from mistakes of the past to make a realistic relapse prevention plan.
  2. Write down personal, relationship, and employment goals to highlight situations you want to be in and people you want to be around. 
  3. Identify your triggers—all the people, places, and things that could cause stress. Developing coping strategies for each trigger can empower you to live life without fear.

One of the most essential parts of a relapse prevention plan is building skills to navigate uncomfortable feelings and situations. You may practice coping techniques such as breathing exercises, regulating emotions through journaling, saying “no” to situations that do not serve your recovery, and exercise. This can help you walk into any situation with confidence. 

Attending outpatient care or talk therapy sessions can help you navigate foreign situations and continue skill-building. During individual therapy sessions, you’ll likely engage in various therapeutic methods like dialectical behavior therapy (DBT) and acceptance and commitment therapy (ACT). 

Creating a daily routine that promotes physical and mental health, including regular exercise, balanced nutrition, and sufficient sleep, can bolster sustainable recovery11. A scheduling system, such as time blocking in a calendar, can help you avoid idle time that might lead to thoughts or behaviors associated with relapse.

A day of sobriety is a day worth being celebrated! The effort to choose your health and well-being every day is a great feat, so continue to reflect and pride yourself on your hard work.

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Attention Deficit Hyperactivity Disorder (ADHD) and Substance Use Disorders: Dr. Sarah Anderson

There is a strong relationship between Attention Deficit Hyperactivity Disorder (ADHD) and substance use disorders. Research indicates that up to 50% of individuals with a substance use disorder also have an ADHD diagnosis, and those with ADHD are estimated to be six times more likely to struggle with substance abuse compared to those without the diagnosis (Davis et al., 2015). So, what accounts for this connection? 

Some evidence points to personality traits associated with ADHD that may predispose individuals to substance use. Other research has examined differences in the dopamine reward pathway between those with and without ADHD. The impulsivity and self-regulation challenges linked to ADHD, along with difficulties in executive functioning, is another factor that potentially increases the risk of substance use. 

Although we may not be able to alter inherent personality traits or easily address the complexities of the dopamine system, therapy can play a vital role in supporting and enhancing executive functioning skills.

Executive Functioning and Its Role in Recovery 

Executive functioning encompasses the cognitive processes necessary for planning, organizing tasks, following through, and achieving long-term goals. Additionally, executive functioning skills are needed to maintain a job, live independently, and successfully engage in one’s daily life. Executive dysfunction can pose barriers to recovery. Individuals with executive dysfunction experience challenges in organizing their environment, accurately remembering facts/dates/appointments, and completing tasks (Barkley, 2015). 

Additionally, the inability to manage impulses, initiate tasks, and self-regulate can result in significant stress and hinder one’s ability to manage life independently, which may lead to relapse (Mannuzza et al., 2008).  Therefore, when it comes to designing a path for sustainable recovery, individuals struggling with both ADHD and substance use disorders must engage in therapy that focuses on building executive functioning skills.

Occupational Therapy, Executive Functioning & Substance Use Recovery 

As an occupational therapist specializing in mental health and substance use recovery, my role differs from that of other mental health therapists. My primary focus is on supporting the development of independent living skills, which includes a range of activities such as household management, job responsibilities, driving, grocery shopping, cooking, and budgeting. Executive functioning plays a crucial role in a person’s ability to live independently; I believe it is one of the most important skills necessary for successful independent living. Currently, I work at a mental health and substance use recovery center. Many of the clients I work with have difficulties maintaining employment, keeping their environment organized and clean, consistently taking their medications, engaging in basic self-care activities, managing their emotions, handling their finances, and structuring their time. I can confidently say, based on client reports, that the vast majority of clients I’ve worked with experienced challenges with executive functioning prior to their substance use. Furthermore, many clients who sought treatment before arriving at the center have mentioned that issues related to executive dysfunction, such as boredom—which is closely associated with difficulties in task initiation and time management—function as triggers for relapse.

Therefore, to ensure they can maintain their recovery, it is essential that we focus on fostering the development of their executive functioning skills.

Key Areas of Executive Functioning

Understanding the relationship between ADHD, substance use disorders, and long-term recovery requires an exploration of the key components of executive functioning that are often affected in individuals facing these co-occurring diagnoses. Below, I break down each of these areas, highlighting their impact on recovery and strategies that can help enhance these skills for improved outcomes.

Planning and Prioritizing

Individuals with ADHD often face challenges with planning and prioritizing, which can lead to difficulties in breaking tasks into manageable steps and organizing their responsibilities. Clients I have worked with who struggle with these skills often have trouble paying bills on time, cooking, grocery shopping, and arriving at work punctually. Additionally, they may find it difficult to balance their time between work, family, friends, and other responsibilities. 

Challenges with planning and prioritizing can pose significant issues in early recovery, as many individuals who are newly discharged are tasked with managing new responsibilities, including completing step work, regularly attending meetings, and independently handling everyday life activities. Effective strategies to assist clients in these areas include the use of planners or digital calendar tools, which help establish a structured framework for daily activities (Cole et al., 2024). Other strategies such as time-blocking and creating actionable task lists can further enhance the ability to stay organized. 

The Eisenhower Matrix is an incredibly useful tool for prioritizing tasks, as it allows individuals to categorize their responsibilities based on urgency and importance (Jyothi & Parkavi, 2016). The matrix divides tasks into four quadrants: 

  1. Urgent and Important: Tasks that require immediate attention and are critical to achieving goals. These should be done right away. 
  2. Important but Not Urgent: Tasks that are essential for long-term goals but do not require immediate action. These should be scheduled for later. 
  3. Urgent but Not Important: Tasks that require immediate attention but are not necessarily tied to your personal objectives. These can often be delegated to others. 
  4. Neither Urgent nor Important: Tasks that have little significance; these should be minimized or eliminated from your to-do list. 

Using the Eisenhower Matrix can help individuals visualize their tasks and prioritize effectively, ensuring they focus their time and energy on what truly matters. 

Organization:

Organization directly impacts a person’s ability to manage various aspects of daily life. Effective organization helps individuals create a structured environment, prioritize tasks, and manage important responsibilities, including appointments, medication schedules, and personal commitments. For those recovering from substance use, the ability to stay organized can significantly reduce feelings of overwhelm and stress, which are often triggers for relapse (Kitzinger et al., 2023). 

When I work with clients, I help them create systems to declutter their living spaces, use visual reminders, and implement paper or digital organizers to keep track of their tasks. I also support them in developing personalized routines that foster consistency and accountability, which ultimately empowers them to manage their recovery journey more successfully.

Task Initiation

A common hurdle for clients with ADHD is difficulty in starting tasks, which often leads to procrastination and avoidance, further exacerbating feelings of anxiety and overwhelm. Two of my favorite methods to use with clients are the “5-minute rule” and the “Pomodoro Technique,” as they encourage them to work on tasks in smaller, more manageable time intervals. 

The Pomodoro Technique, in particular, involves breaking work into 25-minute focused intervals, known as “Pomodoros,” followed by a 5-minute break (Biwer et al., 2023). After completing four Pomodoros, clients take a longer break of 15 to 30 minutes. This method not only makes tasks feel more manageable but also helps sustain attention and reduce distractions. By creating a structured approach to work, the Pomodoro Technique allows clients to cultivate a rhythm that can enhance productivity and concentration. 

Additionally, this technique promotes a sense of accomplishment as clients complete each interval, reinforcing positive behavior and making it easier to tackle larger tasks over time. The regular breaks also provide opportunities for clients to engage in self-care or relaxation, further reducing feelings of stress and anxiety that can often hinder their progress (Gnanavel et al., 2019). Implementing the Pomodoro Technique can be a powerful tool for fostering time management skills and improving overall task initiation. 

Impulsivity Control

Enhancing impulse control, particularly when it comes to making unhealthy choices during times of distress or dysregulation, is essential for recovery. Interventions aimed at improving impulse control involve teaching clients mindfulness techniques to help them pause and reflect before acting on their impulses (Zylowska et al., 2008). Incorporating games and activities that promote impulse control, such as Jenga and Simon, can also significantly aid in fostering self-regulation. Lastly, cognitive-behavioral strategies can be utilized to help clients identify and challenge the thought patterns that contribute to impulsive decisions. 

Emotional Regulation

Improving emotional regulation is crucial for reducing ADHD symptoms and minimizing substance use behaviors. Difficulty in managing emotions effectively can result in increased stress, strained relationships, and other life challenges, all of which can potentially contribute to relapse. Teaching clients techniques like sensory modulation strategies, deep breathing exercises, and coping skills can empower them to manage their emotions more effectively. Incorporating expressive arts, such as drawing or painting, or physical activities, such as exercise, can also serve as healthy outlets for emotions (Hasegawa et al., 2017).

Working Memory 

Deficits in working memory significantly affect a person’s ability to engage in daily life. Difficulties in short-term memory can lead to issues such as forgetting important appointments, mismanaging medication schedules, or failing to recall coping strategies during stressful situations, all of which can increase the risk of relapse. To address this area, therapists implement memory aids, such as written reminders or digital apps, that assist in retaining important information and instructions. Training in mnemonic devices and visualization techniques can also enhance memory recall (Martin & Marsh, 2009). 

Additionally, engaging in mindfulness practices has been shown to enhance short-term memory. Research indicates that mindfulness can improve cognitive functions, including memory retention and recall abilities, by promoting focused attention and reducing distractions (Zeidan et al., 2010; Killingsworth & Gilbert, 2010).

Self-Monitoring 

Self-monitoring skills are important because they help individuals notice how they are doing and make changes to their behavior when needed. Clients often benefit from learning how to evaluate their performance on tasks and reflect on their emotions and thoughts throughout the process. Journaling or using mobile apps can facilitate self-reflection by allowing individuals to document their thoughts, feelings, and experiences regularly. 

For example, someone might use a journal to reflect on their daily challenges and successes, helping them identify patterns in their behavior over time. Similarly, mood tracking apps can encourage clients to log their emotions throughout the day, providing insights into triggers for anxiety or stress. This process of self-reflection can lead to more effective self-regulation, as they become more aware of their emotional responses and can devise strategies to manage them (Barkley, 2015).

Comprehensive Assessment and Goal Setting

To help clients enhance their executive functioning skills, the process begins with a thorough assessment aimed at identifying both strengths and weaknesses. This assessment is crucial, as it not only reveals specific executive functioning deficits but also ensures that the interventions used are relevant and effective. Without a comprehensive evaluation, important areas of need may go unrecognized, resulting in interventions that do not adequately address the client’s deficits. Standardized tools, interviews, and observations provide valuable insight into how these limitations impact daily life engagement. Once the assessment is complete, establishing goals collaboratively is essential. This process empowers clients to choose goals that are meaningful to them, fostering a sense of ownership in their recovery journey. 

By creating a collaborative environment, clients are more likely to make significant progress. This tailored approach not only addresses specific challenges associated with ADHD and substance use disorders but also promotes a greater sense of agency and self-efficacy. When clients feel that their needs are understood and prioritized from the start, they are better equipped to engage in the therapeutic process and achieve lasting change.

Key Points

The significant connection between ADHD and substance use disorders presents unique challenges that require a comprehensive approach to support sustainable recovery. Addressing executive functioning skills — such as organization, time management, impulse control, and emotional regulation — is essential for individuals with these dual diagnoses. By focusing on enhancing these skills, individuals in recovery can learn how to manage their daily lives more effectively and navigate the complexities associated with both ADHD and substance use.

Recognizing the specific needs of individuals with this dual diagnosis is crucial for developing effective treatment strategies. Tailored interventions that target executive functioning can lead to improved recovery outcomes and a better overall quality of life. A holistic focus on these skills not only helps individuals address the symptoms of ADHD but also empowers them to take control of their lives, establish meaningful goals, and create a sustainable path toward lasting recovery.

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24 Ways to Relax Without Alcohol

Relaxing without alcohol is entirely achievable by exploring healthier and more fulfilling alternatives. From engaging in physical activities like yoga and walking to practicing mindfulness through meditation or journaling, there are countless ways to unwind. Creative hobbies, such as painting or playing music, and social connections, like spending quality time with friends or joining a club, can also bring relaxation and joy. These alternatives not only reduce stress but also promote long-term well-being, proving that relaxation doesn’t have to come in a glass

Techniques to Reduce Stress

1. Deep Breathing and Relaxation Techniques

In moments of stress, breathing is powerful. Data shows that breath control has huge benefits,1 both physically and psychologically. 

Deep breathing techniques,2 in particular, can help your body relax. These practices stimulate your relaxation response, which has a direct effect on your physical health. Experts say deep breathing can stabilize your blood pressure, and may even improve immune system activity. Deep, diaphragmatic breathing3—or, belly breathing—can also reduce stress and negative emotions. It may even improve your attention span.

Here’s one technique you can try:

Rest your hand on your belly as you take slow, deep breaths in and out. Notice how it feels to breathe, both in your lungs and as your breath moves your hand. Continue this exercise for as long as you like. Try to observe your own experience without judgment. 

2. Mindful Meditation

For many people, mindful meditation is an essential part of recovery4 from alcohol addiction. Meditating regularly can relieve depression and anxiety, help with cravings, and lower your risk of relapse. 

Mindful meditation can take many forms. For instance, you can sit quietly with your eyes closed and focus on your breath. But that technique doesn’t work for everyone. You can also look around and take note of your environment, or pay attention to how your body feels while you go for a walk. Some people meditate in groups, sharing their experiences in daily or weekly sessions. Many people who are new to meditation find it helpful to use guided meditations or guided imagery. You can think of meditation as a therapeutic coping mechanism, a spiritual practice, or anything else that works for you.

3. Progressive Muscle Relaxation

You can use progressive muscle relaxation (PMR) for physical and emotional symptoms.5 This technique can treat many health issues, including anxiety, bipolar disorder, insomnia, headaches, and muscle pain. You can learn PMR from a trained healthcare provider, or try it on your own. 

You’ll start by sitting or lying in a comfortable position. Then you’ll tense a single muscle or muscle group, bringing your attention to that area. It’s important to keep breathing, and not tense your muscles so much you injure yourself. Sometimes just a little tension is enough. Next, you’ll slowly release the tension and notice how it makes you feel, both physically and emotionally. You can repeat this process with muscles anywhere in your body. PMR sessions normally last 10-15 minutes.

Phsyical Activities

4. Physical Activities

If you’re wondering how to take the edge off without alcohol, physical activities are a great place to start. Any type of aerobic exercise reduces alcohol cravings.6 Just moving your body and increasing heart rate can make a big difference right away. 

Working out can also help over longer periods of time. Some data shows that the more you exercise, the less you’ll crave alcohol7 or drugs. That’s partly because exercise increases dopamine production. 

Dopamine is a naturally occurring neurochemical that allows you to feel a sense of accomplishment. Addiction affects dopamine,8 and regulating this neurotransmitter is a very important part of healing. Regular exercise doesn’t only improve your physical health; it also helps your mind relax and recover.

Exercise isn’t accessible to everyone, but there are countless ways to engage your body. If you’re still recovering from the physical impact of addiction, you might need to move slowly at first. Talk to your doctor about which types of physical activity would be safe at each point in your healing process.

5. Yoga and Its Calming Effects on the Mind and Body

A growing body of research shows that yoga can help you commit to addiction recovery.9 This practice combines elements of exercise, mindful meditation, and spirituality. Many rehab centers offer yoga, and you can easily find classes in most areas or online. 

Yoga promotes relaxation10 and improves your overall physical health. Experts believe that “yoga and meditation practices exert positive influence on addictive behaviors.” 

6: Fidget Spinners

When energy builds up and demands an outlet, instead of drinking to subdue energy you can reach for something as simple as a fidget spinner, slime, or other fidget toy to release tension and free your mind. You can find a myriad of options on Amazon.

Keep a few fidget toys in your purse or pocket, and bring them to work to have on-hand at a moment’s notice. Some fidget toys provide sensory stimulation through pressure or texture, like bumpy rings or a thick dough you can knead to help yourself unwind and relax.

7: Balance Boards

Using something like an Indo Board requires your focus and attention, which can serve as an excellent way to destress by giving your brain and body a fun distraction. Balance boards command coordination and control, similar to surfing or riding a skateboard.

Incorporating balance boards into your daily routine, or taking it out each time you feel the urge to drink, can become an enjoyable part of your recovery journey.

Reduce Stress with Nature

8. Spending Time in Nature for Relaxation and Stress Relief

Just being in nature has numerous psychological benefits:11

  • Reduces negative feelings
  • Increases positive emotions
  • Decreases impulsivity
  • Improves physical health
  • Lowers anxiety and depressive symptoms
  • Reduces stress levels
  • Alleviates drug and alcohol cravings

And when it comes to relaxing without alcohol consumption, this strategy is especially helpful. Data shows that spending time outdoors can help you recover from alcohol addiction.12 This is also a great way to connect with other people. For example, you could go camping with friends or join a local hiking group.

9. Creative Outlets

Artistic pursuits like painting, drawing, or crafting can be very therapeutic. What’s more, they offer an emotional outlet. This is extremely important during addiction recovery, when you might still be learning new coping skills. 

Creativity reduces stress13 and anxiety and improves overall well-being. Data shows these activities can also benefit your physical health. Subjects in several studies reported reductions in chronic pain, fatigue, and sleep problems after working on creative projects.

10. Reading Books

While it might look passive from the outside, reading is an extremely creative activity. Think about what happens in your mind when you read. You might see images in your head, draw connections to your own life, or just imagine how it feels to be somewhere else. 

Experts at the National Alliance on Mental Illness (NAMI) explain that reading is “a healthy escape.”14 It lets you take a break from the stress of daily life without the negative effects of alcohol. Reading can also enrich your inner world, exposing you to new ideas and perspectives. By practicing this coping strategy, you can learn new ones at the same time.

11. Writing and Journaling

Writing—and especially journaling about your life—is a great way to process your thoughts and feelings. Studies show that writing can support recovery from alcohol addiction.15 Specifically, it can boost your self-confidence and stimulate new brain activity. If you join a writing group, it can also help you connect with other people. 

Writing is an extremely accessible creative outlet. Unlike painting or crafting, you don’t need to invest in any specialized supplies. It’s also easy to keep your work private, even if you write in public places. This is a great way to explore your deepest feelings in a protected space. And if you ever want to, there are also plenty of ways to share your writing with the world.

Pouring a glass was my pause button, and then I’d have a huge spike in anxiety after heavy drinking that negates all of the benefits. Reframing how you relax is essential; you need a new off button, and there are alternatives without the hangover effect

-Amanda U.

12. Self-Care Practices

Self-care might sound like a passing trend, but there’s a reason everyone’s doing it. These small rituals can improve your relationship with yourself. You are more than the roles you play in other people’s lives. You could be the best employee, boss, parent, friend, or hiking buddy anyone has ever had—but who are you to yourself?

Simple activities, like taking a relaxing Epsom salt bath or painting your nails, can make a big difference. These practices let you give and receive love at the same time. They can also be relaxing, satisfying, and just plain fun. 

There’s much more to self-care than pampering yourself. You can also think of going to therapy or eating well as forms of self-care. For many people in recovery, these activities are non-negotiable. Once you find the strategies that work best for you, look for ways to build them into your daily routine. 

13. Connecting With Loved Ones

Spending quality time with your friends and family is hugely important during addiction recovery. Data shows that positive relationships are “crucial for reaching long-term abstinence16 or stable recovery from substance use.”

Friends and family can provide emotional support and hold you accountable in every phase of your healing journey. You can also ask them to invite you out to try new sober activities. If your loved ones enjoy a certain hobby, you might just like it too.

Any addiction, but especially high-functioning alcohol addiction, can interfere with your relationships. Maybe you isolated yourself to hide your addiction from your loved ones. Or maybe your close friends encourage you to keep drinking. In any case, you might have to rebuild your community during recovery. Consider joining a support group or attending a local meet-up to connect with people who share your values.

14. Engaging in Puzzles, Brain-Teasers, and Crosswords

In any stage of addiction, intellectual stimulation might lower your risk of addiction.17 One study suggests that solving puzzles and similar activities can rewire the brain, making you less interested in alcohol or drug use. 

Puzzles and brain-teasers are easy to find. You can play sudoku online, download an app like Tetris, or do a new crossword puzzle every morning. These games keep your mind engaged, helping you relax while you enjoy a simple challenge. 

Listen to Music and Audio

15. Music and Audio

Music is a powerful tool for regulating your feelings. Studies show that listening to music activates the limbic system,18 which is the part of your brain that controls emotion and memory. Different types of music have different emotional impacts, depending on the tempo, volume, and genre. You might also associate certain pieces of music with different times in your life. 

When you’re first learning how to relax without alcohol, you can explore different types of music to see what works for you. Instrumental pieces or nature sounds might help you unwind. In addition to music, you might try listening to podcasts or audiobooks. 

16. Aromatherapy and Scented Relaxation

It’s no secret that alcohol can be addictive. That’s partly because drinking affects all of your senses, including your emotional responses. While that may be enjoyable in the short term, alcohol abuse just isn’t sustainable. 

Relaxing without alcohol can also be a full-body experience. Engaging your sense of smell can help you create a soothing environment. You could take a bath with essential oils, light a scented candle, or put a diffuser on your desk at work. Various scents also have unique emotional effects. For example, studies show that lavender decreases anxiety.19

17. Cultivating a Positive Mindset

Positive thinking can help you heal from alcohol20 abuse. But there’s a fine line between cultivating optimism and invalidating your feelings. With the right support, you can learn to strike a balance. 

When you first enter treatment, it might take effort to look on the bright side. But as you continue to heal, your confidence will likely go up. You can also learn how to interrupt negative thought patterns in therapy. This becomes a positive feedback loop. As you make more progress, it often gets easier to maintain your recovery.

18. Quiet Reflection

This coping strategy is a lot like meditation, but it can be more accessible. For example, meditation can be triggering for some trauma survivors.21 And even if you love to meditate, you might not be able to use this skill while you’re driving a car. 

Quietly reflecting on your own life helps you put recent events in perspective. Consider how far you’ve come in your recovery journey. What coping strategies are currently working for you, and what could use an update? 

Try letting your mind wander for a set period of time—like 10 minutes, or for however long it takes you to wash the dishes. Take notes on any revelations so you can share them with your therapist. Then, bring yourself back to the present moment. This practice can offer valuable insight, but it’s important not to get lost in thinking about your past. 

Practice Gratitude

19. Practicing Gratitude

In certain stages of recovery, gratitude can help you sustain abstinence.22 Data shows that engaging in a regular practice of gratitude improves levels of satisfaction, optimism, and hope. It also improves sleep and reduces depressive symptoms. At first glance, the benefits seem endless. 

There’s one caveat here. Researchers note that if you’re still actively abusing alcohol, a gratitude practice may not help you recover. In fact, it can have the opposite effect. According to one study, “if the client does not want to change or is ambivalent about change, a gratitude practice might affirm what is good in life while currently drinking.”

Once you start treatment, writing about gratitude23 can be extremely helpful. This practice helps you focus on positive experiences, putting more energy into the things that bring you joy. It might also help you connect with other people, especially if you decide to share your writing.

20. Gardening

Gardening improves mental health,24 reducing symptoms of depression and anxiety. It also helps people cope with stressful situations and everyday fatigue. And because stress can increase your risk of alcohol relapse,25 this is extremely important for people in recovery. 

Caring for plants can also give you a sense of accomplishment. There’s nothing like eating a meal with vegetables you grew yourself. And if you join a community garden, you can use this hobby to build strong relationships. 

21: Sleep-Inducing Supplements

Though alcohol can make you feel sleepy for a bit, it actually prevents you from getting good sleep. Healthier alternatives, like sleep supplements, can improve how much you sleep and the quality of it.

Supplements for sleep include melatonin, ashwagandha, valerian root, and magnesium, plus many others. Check with your doctor to ensure any of these supplements won’t interact poorly with other medications, or impact pre-existing conditions you may have.

These natural ways to relax typically aren’t addictive or harmful, meaning you can take them as long as you need.

Good Day ChocolateGood Day Chocolate

22: Ritual Replacements

Preparing and drinking an alcoholic drink at night can bring the same comfort as the ritual of a morning coffee. Losing this part of your life can be hard. But you can keep the ritual and all its comforts by replacing alcohol with a non-alcoholic drink. 

If you live with someone else, see if they might want to join your new ritual too. This can function simultaneously as check-in time with a loved one. 

These are just some of the options you can try, adapting flavors and recipes to your preferences:

  • Sparkling waters—try add-ins like fruit, herbs, or liquid water enhancers.
  • Tea, especially relaxing blends with chamomile.
  • Hot chocolate.
  • Kombucha.
  • Tart fruit juices, like cranberry or pomegranate juice, can replace the flavors of wine.
  • Non-caffeinated sodas.
  • Mocktails that include the ingredients of an alcoholic drink, but without the alcohol. You can also buy pre-made mocktails or 0-proof liquors.

affirmation coloring book for adults Affirmation Coloring Book for Adults

23: Adult Coloring Books

Coloring books aren’t just for kids anymore. People of all ages can benefit from the relaxing, de-stressing qualities of coloring. Adult coloring books vary from children’s in that they’re a little more complex in their designs, and with shapes and scenes adults would find more appealing. When you’re done you can even frame the piece.

Coloring in shapes requires no artistic abilities to shade or mix colors. Simply buy a pack of markers or crayons and start filling in the lines.

24: Dabble in New Hobbies

Try as many new hobbies as you can to give yourself a collection of calming activities to alter between. Some may be more relaxing, like knitting, or require more focus and attention, like building Legos or model airplane sets. Switching between hobbies and having multiple to choose from can alleviate both boredom and stress.

Here are a few hobbies you could try to relax and wind down:

  1. Crocheting blankets, washcloths, or making stuffed animals.
  2. Deep cleaning.
  3. Pottery–make yourself plates, mugs, bowls, and decorations.
  4. Jewelry making.
  5. Metal detecting (this also helps you spend more time in nature).
  6. Upcycling thrifted clothes.
  7. Embroidery.
  8. Arranging and pressing flowers.

There are countless ways to relax without drinking. The important thing is to choose activities that resonate with you. When you genuinely enjoy what you’re doing, it becomes easier to stay present, instead of trying to escape through addiction.

Learn more about treatment at alcohol rehab centers to get the support you need in any stage of recovery.

18 Ways to Relax Without Alcohol

Frequently Asked Questions About How to Relax Without Alcohol 

How can I relax without alcohol?

It’s entirely possible to relax without alcohol through various methods, such as deep breathing, mindful meditation, progressive muscle relaxation, physical activities, yoga, spending time in nature, and creative outlets like art and writing.

How does engaging in creative activities help in relaxing without alcohol?

Engaging in creative activities like painting, drawing, crafting, reading, and writing offers a therapeutic outlet for emotions and stress relief. These activities help you stay positive, improve your overall well-being, and support addiction recovery by promoting self-expression and diverting your focus from alcohol.

https://youtu.be/PMCeEHYaUDM
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How to Stop Shopping Addiction

What may start as harmless shopping can turn dangerous when it becomes compulsive spending. If your shopping feels out of control and you’re spending excessive amounts on clothes, gadgets, makeup, or other items, shopping addiction can be just as damaging as drug addiction.

By understanding shopping addiction and its treatment you can learn how to manage your purchasing decisions and well-being.

Understanding Shopping Addiction

Shopping addiction, also called compulsive buying disorder, involves excessive buying behavior that leads to distress or impairment1. An individual with compulsive buying disorder is unable to control their thoughts and actions around spending, and feels relieved after a purchase. 

Shopping addiction often co-occurs with other behavioral health conditions involving impulse control, particularly mood and anxiety disorders, substance use disorders, and eating disorders. Compulsive shopping tends to run in families, especially those with mood and substance use disorders.

When spending becomes compulsive, other life facets suffer because of the energy spent on purchasing. Pre-spending anxiety can govern a person’s entire life, only to be relieved by a purchase. The individual can neglect their personal relationships, health, and employment to shop, and they can also be in serious financial trouble. 

Signs and Symptoms of Shopping Addiction

Shopping addiction usually has 4 phases: 1) Anticipation; 2) Preparation; 3) Shopping; and 4) Spending1. Phase 1 includes thoughts and urges with a specific item or spending. In the second phase, the person prepares for shopping and spending, including decisions on when and where to go, on how to dress, and which form of payment to use. Phase 3 involves the actual shopping experience, which is intensely exciting and can even lead to sexual arousal2. Finally, the item is purchased, often followed by disappointment with oneself.

As this cycle repeats, loved ones may notice shifts in behavior and mood that make the shopping addiction apparent. Spotting these signs within oneself or another can help prevent further damage.

Behavioral Signs

You may notice a change in someone’s behaviors as compulsive buying disorder takes hold. Signs include

  • Frequent shopping sprees
  • Impulse buying 
  • Financial struggles due to excessive spending
  • Hiding purchases
  • Chasing sales and deals
  • Accumulating unused items
  • Often returning items (due to buyers remorse)

Emotional Symptoms

A person with compulsive buying disorder will cycle through different emotions1 as they move through the 4 phases.

  • Anticipatory signs of compulsive purchases include
    • Depression 
    • Anxiety  
    • Boredom  
    • Self-critical thoughts 
    • Anger 
  • Immediate consequential emotions after spending include
    • Euphoria 
    • Relief from negative feelings
  • Emotions following the purchase after the initial euphoria fades include
    • Guilt
    • Shame
    • Low self-esteem
    • Emotional numbness

Financial Consequences

A shopping addiction can cause severe financial consequences that impact both the individual and their loved ones. The person often collects debt from maxed-out credit cards and personal loans, which is accompanied by additional fees, higher interest rates, and a damaged credit score. 

As the addiction progresses, they may be unable to pay essential bills, such as rent, utilities, groceries, or medical expenses, leading to unpaid invoices and the potential loss of services or even housing. In extreme cases, compulsive buying disorder can result in personal bankruptcy, as the person is unable to repay their debts and meet financial obligations.

Causes of Shopping Addiction

Compulsive buying disorder is a multi-pronged condition caused by various factors. Understanding the developmental, neurobiological, and cultural influences of shopping addiction can guide treatment efforts.

Psychological Factors

The Diamond Rehab in Thailand details the prevalence of co-occurring conditions that can precede and worsen compulsive spending behaviors3, forming a complex and chaotic concoction. These conditions often involve impulse control and emotional regulation, specifically obsessive compulsive disorder, borderline personality disorder, and other avoidant personality disorders. 

Impulsive spending acts as a coping mechanism to manage negative emotions such as stress, anxiety, depression, loneliness, and low self-esteem, using shopping to solve the negative feelings temporarily. Shopping addiction can be both a product of and the cause for mental health concerns, necessitating personalized treatment when unraveling these conditions.

Environmental Influences

In a world consumed and fueled by media, people are taught that material possessions equate to happiness, success, and social status. Advertisements are designed to create desire, often exploiting emotional triggers to encourage impulsive purchases. This is especially true nowadays, with social platforms using targeted ads based on internet history.

For example, if you search for winter jackets on Google, you may encounter ads for trench coats on your social media platforms.

Consumerism is deeply ingrained in many cultures, with immense pressure to keep up with fashion, technology, and lifestyle societal norms. Social media amplifies this pressure by showcasing small, curated portions of people’s lives, often filled with luxury items and experiences, leading to anxiety and a desire to conform to these perceived standards4.

The internet also provides easy access to spending with online shopping. The convenience of being able to shop anytime, anywhere, has removed many of the barriers that previously limited impulsive purchases. Individuals may feel less inhibited and guilty for spending money as they have fewer in-person interactions, like handing money to a cashier, creating a false illusion of security behind a screen.

Biological Factors

Neurobiological theories credit compulsive buying disorder to abnormal neurotransmission1, particularly in the serotonergic, dopaminergic, or opioid systems. Dopamine, a neurotransmitter associated with pleasure, reward, and reinforcement5, is a key player in “reward dependence.” Dopamine is released when spending, creating a sense of euphoria. This reinforcement can lead to repeated behaviors in an attempt to experience that pleasurable feeling again, contributing to the cycle of addiction.

Irregular serotonin levels, a neurotransmitter responsible for emotional regulation and impulse control, are connected with various impulse control disorders, including compulsive shopping. Low levels of serotonin disrupt the ability to manage urges, leading to compulsive shopping behaviors as a way to temporarily alleviate negative emotions.

There is also evidence that individuals with a family history of addictive behaviors, such as substance use or gambling addiction, may be more genetically predisposed to developing other types of compulsive behaviors, including shopping addiction6.

Strategies to Overcome Shopping Addiction: Professional Treatment Options

Navigating compulsive buying disorder recovery requires a comprehensive approach that often demands outside professional help. Building an extensive toolkit of skills to manage negative feelings and impulses tied to shopping behaviors can empower you to save and spend your money confidently. 

Therapy and Counseling

Individual, group, and family therapy each offer a unique approach to help manage compulsive behaviors. Individual counseling, often through cognitive behavioral therapy (CBT), creates a personalized setting where you and your therapist collaborate to identify the specific emotional and psychological issues driving the addiction. You can learn tailored coping mechanisms and practice using them when in stressful or triggering situations. 

Group therapy provides a supportive environment to share experiences and challenges with others facing similar issues. A group setting can help you feel less isolated and gain insight from peers’ experiences. You’ll practice accountability, build connections, and develop healthier social interactions, which can be a crucial part of the recovery process.

Family therapy is another important option, especially when shopping addiction negatively affects relationships and family dynamics. Your family unit can improve communication, address underlying family conflicts, and learn more on how to support you in recovery. Loved ones can learn how to set healthy boundaries and avoid enabling compulsive shopping behaviors.

Cognitive Behavioral Therapy for Shopping Addiction

Cognitive behavioral therapy (CBT) is one of the most effective forms of therapy to navigate compulsive buying disorder7. CBT helps individuals identify and address the underlying thoughts, beliefs, and emotions that trigger compulsive shopping. By recognizing these patterns, you can learn healthier thought processes, coping mechanisms, and strategies to manage impulses. 

CBT helps individuals recognize the triggers and irrational thoughts that lead to their compulsive shopping behavior, such as stress or low self-esteem, as well as external factors like social pressure. You can learn to critically examine these thoughts and replace them with more rational, balanced perspectives. For example, you might learn to question whether buying an item will improve your mood or help you gain social approval, leading to a more realistic assessment of your needs. 

Medication

Sometimes, medication is necessary to manage the impulsive urges as well as the co-occurring mental health conditions like OCD and anxiety. Selective serotonin reuptake inhibitors (SSRIs) like Fluoxetine, Fluvoxamine, and Sertraline can treat compulsive buying disorder1 due to the similarities in neurotransmission and behaviors with other compulsive disorders. 

A comprehensive evaluation can guide medication usage for shopping addiction. Your professional care team can help you navigate your needs to find the appropriate medication and dosage. 

Financial Counseling

In many cases, financial counseling helps individuals regain control over their monetary struggles, especially if the person is in debt or battling legal issues. The proper counselor or mentor can help you manage finances, develop better money management skills, and repair the financial damage caused by compulsive spending. You may benefit from creating a debt repayment plan, learning budgeting skills, and developing a healthier relationship with money. 

Financial counseling skills can serve as a strong foundation for lifelong budgeting methods. You and your counselor may set savings goals for major life events, such as buying a home, funding education, or preparing for retirement. Developing realistic savings plans and making investment decisions can help you align your long-term financial goals.

Support Groups 

Joining support groups like Spenders Anonymous provides a sense of community, understanding, and accountability in your recovery. They offer a safe space to share experiences, learn from others, and receive ongoing support.

Developing Healthy Shopping Habits

Overcoming shopping addiction requires a combination of self-awareness, discipline, and practical strategies. Recovery stories are built on everyday habits that support a sustainable, healthy mindset.

Creating a Budget

Adopt a strict budget that you and your financial counselor create for discretionary spending, limiting the amount of money available for shopping. By tracking your spending and sticking to this budget, you can prevent impulsive purchases and stay within your means. Apps and websites like YNAB and Goodbudget keep users on track with time-tested budgeting methods, as well.

You may motivate yourself to adhere to your budget by giving yourself a small reward, such as going for ice cream if you do not overspend each week. A day of recovery is a day worth being celebrated! The effort to choose your health and well-being every day is a great feat, so continue to reflect and pride yourself on your hard work.

Mindful Shopping

When shopping for necessities, ask yourself whether you truly need the item, how it aligns with your values, and what the long-term consequences of the purchase will be. Mindfulness can help you stay grounded and make more intentional decisions.

Consider using cash instead of credit cards to make purchases, as this can help you directly feel the impact of spending. You could remove saved payment information from online shopping accounts, making it less convenient to make impulsive purchases, too.

You can also practice delayed gratification. By implementing a “cooling-off” period—waiting 24+ hours before making a purchase—you give yourself time to evaluate whether the item is truly necessary, which can help reduce impulsive buying.

Lifestyle Changes

Occasionally deleting social media apps can offer solace from advertisements and convincing influencers who tell you to try the newest product. You can also try unsubscribing from marketing emails or limiting time spent on shopping sites with website controls to reduce the urge to shop.

Real dopamine from healthy activities is the best kind of dopamine. Rediscover and reignite your passions by reading, painting, taking walks, and volunteering to keep you occupied and fulfilled.

Preventing Relapse

Relapse prevention planning aims to recognize and address warning signals before they escalate to the physical stage—compulsive spending. It takes a cognitive behavioral approach to preventing relapse and provides appropriate skills for what to do if a relapse does occur. It blends education, coping strategy development, trigger identification, building support networks, and lifestyle changes.

Identifying Triggers

You and your care team can begin to build your relapse prevention plan by reflecting on 3 key recovery components: 

  1. Reflect on your recovery history. In treatment, what worked and what didn’t work? If you’ve relapsed before, what led to it? What were your triggers before you got treatment? Learn from mistakes of the past to make a realistic relapse prevention plan.
  2. Write down personal, relationship, and employment goals to highlight situations you want to be in and people you want to be around. 
  3. Identify your triggers—all the people, places, and things that could cause stress. Developing coping strategies for each trigger can empower you to live life without fear.

One of the most essential parts of a relapse prevention plan is building skills to navigate uncomfortable feelings and situations. You may practice coping techniques such as breathing exercises, regulating emotions through journaling, and saying “no” to situations that do not serve your recovery. This can help you walk into any situation with confidence. 

Ongoing Support

Attending outpatient care or talk therapy sessions can help you navigate foreign situations and continue skill-building. During individual therapy sessions, you’ll likely engage in various therapeutic methods like dialectical behavior therapy (DBT) and acceptance and commitment therapy (ACT). 

What Real People are Doing

A user on Reddit shares their practical and realistic lifestyle changes that helped them overcome shopping addiction8, serving as an inspiring example for others facing similar struggles. They walk through the importance of decluttering, adopting mindful shopping practices, and creating a monthly budget to track their spending. 

By focusing on delayed gratification and shifting their mindset from impulsive buying to intentional purchasing, they successfully broke free from compulsive shopping. Their experience highlights how small, sustainable changes in daily habits and financial awareness can make a significant impact on their physical, mental, and financial well-being.

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The Signs a Young Adult May Have an Eating Disorder

Adolescence and early adulthood are pivotal periods for navigating life’s challenges and developing a sense of identity, particularly when it comes to mental health. During this time, external pressures can contribute to the rise of eating disorders, which have become a silent epidemic among young adults. Disorders like anorexia, bulimia, and binge eating not only impact physical health—leading to malnutrition, heart complications, and other severe conditions—but also take a profound toll on mental well-being.

Recognizing the signs early during these formative years can make the difference between a lifelong struggle and a successful recovery. Early intervention allows young adults to regain their health, rebuild self-esteem, and restore a healthy relationship with food and body image.

Listen to our podcast episode with Dana Sedlak (LCSW, CEDS-C) to learn more about eating disorders and adolescent treatment options. 

Common Types of Eating Disorders in Young Adults

Eating disorders can affect anyone, but especially young people. The average onset begins between ages 18-211, a time when individuals are particularly vulnerable to societal pressures and body image concerns. Each eating disorder is a complicated and multifaceted condition that requires specialized care.

Anorexia Nervosa

Anorexia nervosa is characterized by an intense fear of gaining weight and a distorted body image, leading to severe restriction of food intake1. People with anorexia often have an obsession with being thin and extreme dieting, excessive exercise, or other behaviors to avoid weight gain.

A person with anorexia nervosa can drastically lose weight, refuse to maintain a healthy weight, and fixate on calorie counting or food-related rituals. Despite the risks such as malnutrition, fatigue, and weakened immune function, the fear of gaining weight drives the person’s cycle of restrictive behaviors.

Bulimia Nervosa

Bulimia nervosa involves cycles of binge eating followed by compensatory behaviors, or “purging,” to prevent weight gain2. During a binge, the individual can feel “out of control” while eating and consume a large amount of food in a short period of time, followed by intense guilt, shame, or distress. To counteract the binge and these negative feelings, the person purges by self-induced vomiting, excessive laxative use, or extreme exercise. 

Unlike anorexia, people with bulimia may maintain a normal or above-average weight, making the disorder less immediately visible. However, bulimia can lead to serious health complications, including electrolyte imbalances, gastrointestinal problems, dental erosion, and heart issues, making it a dangerous and harmful disorder if left untreated.

Binge Eating Disorder

Binge eating disorder (BED) has recurrent binge episodes, and, unlike bulimia nervosa, individuals do not purge3. During a binge, the person may eat rapidly, eat until uncomfortably full, eat large quantities even when not hungry, and isolate themselves, then feel ashamed or guilty afterward. These intense emotions can lead to a cycle of emotional eating. 

Someone with BED does not take immediate action to counteract the calories consumed, leading to weight gain and health risks like obesity, diabetes, and cardiovascular issues. 

Other Specified Feeding or Eating Disorders (OSFED)

Some eating disorders may not neatly fit into the traditional categories but still have severe health implications. Avoidant/restrictive food intake disorder (ARFID), for example, is when individuals limit food intake due to a lack of interest in eating4 or an aversion to certain textures or tastes, rather than concerns about body image. Orthorexia nervosa, though not officially recognized as an eating disorder, involves an unhealthy obsession with eating foods deemed “pure” or “healthy,”5 which can lead to severe dietary restrictions and malnutrition.

Other specified feeding or eating disorders (OSFED) can also be a diagnostic category for individuals who exhibit significant eating disorder behaviors but do not meet the full criteria6 for anorexia, bulimia, or BED. OSFED can include a wide range of disordered eating patterns that still pose serious health risks, such as night eating syndrome or purging disorder. 

Physical Signs of an Eating Disorder

While weight fluctuation is perfectly normal, staying vigilant to your child’s physical and mental well-being can help you discern if the changes are healthy or warning signs of an eating disorder. 

Noticeable Weight Changes

Restrictive eating behaviors can result in weight loss, as seen in anorexia nervosa and bulimia nervosa, where food intake is drastically reduced or purging prevents weight gain. This weight loss often comes with other red flags, including fatigue and dizziness as the body becomes deprived of essential nutrients.

Conversely, rapid weight gain can indicate BED with frequent episodes of overeating. 

When talking to your child about weight loss or gain, remember that this topic is sensitive and accompanied by a host of negative feelings. Instead of focusing on their weight, you can discuss your concern about their eating habits and its impact on their health.

Physical Health Issues

Outside of weight, unhealthy eating behaviors impact all parts of the body via inadequate nutrition or harmful behaviors like vomiting. Carbohydrates serve as the brain’s main energy source7, so severely restricting food intake causes low energy levels, dizziness, and fatigue8 as well as cognitive impairment and decline.  

Symptoms such as bloating, constipation, or abdominal pain can manifest from irregular eating patterns9, starvation, or the misuse of laxatives.

For women, hormonal imbalances due to extreme weight loss or nutritional deficiency can cause amenorrhea10, or disruptions or complete cessation of their menstrual cycle. In these cases, the body prioritizes essential survival functions over the reproductive system, which has the potential for long-term harm.

Changes in Appearance

Due to a lack of essential nutrients, particularly protein and vitamins, hair and nails become brittle and dry11. Malnutrition and dehydration can also cause the skin to lose its elasticity and moisture, leading to a dry and flaky appearance.

Purging behaviors, such as vomiting, create dental problems as stomach acid erodes tooth enamel12. This can lead to tooth decay, sensitivity, discoloration, and even gum disease. Chronic vomiting can also damage the throat and mouth lining.

Behavioral Signs of an Eating Disorder

Often, someone with an eating disorder will try to hide their unhealthy eating habits. If you suspect that your child has an eating disorder, try to pick up on the subtle behavioral indicators that they may need help.

Obsession with Food and Weight

In an attempt to maintain control over their weight and emotions, they may constantly track every calorie consumed, often to an extreme degree, indicating an unhealthy relationship with food. Chronic dieting or switching between restrictive eating plans disrupt normal eating patterns, contributing to a cycle of weight loss and gain, damaging both physical health and mental stability.

By fixating on their body image, they may have a distorted view of their own size, even when underweight. You may notice frequent body checking (e.g., excessively looking in mirrors, pinching skin). 

Secretive Behavior

Rooted in deep emotional struggles related to body image and self-worth, someone with an eating disorder may isolate themselves and exhibit sneaky behavior around meals. They may stash or hide food in their room, bags, or other secret locations and consume large quantities of food privately. 

The person can lie about their eating habits, claiming to have eaten when they haven’t or significantly downplaying how much they ate. Or they may immediately leave the table after eating to purge. 

Emotional and Psychological Signs

While the most obvious signs of an eating disorder appear physically, the emotional distress behind the changes can sometimes have the most negative impact. 

Mood Swings and Irritability

When the body is fighting to function without proper fuel (food), cognition declines. Malnutrition and restrictive behaviors can affect brain chemistry13, leading to a lower tolerance for life’s ups and downs and causing sadness, frustration, or mood swings. 

Eating disorders like anorexia can lead to structural changes in the brain14 such as loss of gray matter and decreased thickness of the cerebral cortex and the outer layer of the brain. These mutations influence emotional regulation, lending to an overall negative affect.

Anxiety and Depression

It’s no coincidence the rise of anxiety and depression among young adults correlates with the onset of eating disorders15. These conditions provoke more severe disordered eating symptoms and create a complex web of co-occurring conditions necessitating specialized treatment. 

Much like anxiety and depression, someone with an eating disorder tends to have low self-esteem and withdraw from social activities, either due to fear of eating with others or from fatigue. A constant preoccupation with food, weight, and body image also creates emotional exhaustion, exacerbating the symptoms.  

Perfectionism and Control Issues

For some, controlling their eating is a way to process and cope with situations that are out of their control—usually spiraling into unhealthy and restrictive habits. Perfectionism can manifest as strict dietary rules and an extreme exercise regimen to feed the obsession of an ideal body type. And when they fall short of these unattainable standards, the person can experience intense self-criticism and guilt, perpetuating disordered eating patterns.

Eating disorders often coincide with conditions like obsessive compulsive disorder (OCD) and other compulsive disorders as both are driven by intrusive, distressing thoughts16. Someone with these co-occurring conditions may severely restrict their food among other behavioral rituals in an attempt to control their anxieties and thoughts. Each disorder has a unique impact on the brain and body, requiring individualized care.

Impact on Daily Life

Physical, behavioral, and emotional disruptions can blend into a symphony of destructive daily habits, worsening the eating disorder. Over time, this degrades the person’s overall well-being.

Academic Performance

Depriving the brain of proper nutrition leads to poor attention, concentration, and problem solving skills13, therefore decreasing academic performance. Students can then feel overwhelmed and frustrated by their poor performance, contributing to a cycle of restrictive behaviors and underperformance.

Beyond the physical impact of malnutrition, obsessive thoughts and anxieties can further disrupt concentration as they fixate on counting calories, planning meals, or their weight. Mood swings may also make it hard to stay present in academic settings.

Social Withdrawal

People with eating disorders tend to distance themselves from loved ones, avoiding social interactions and family gatherings to hide their food habits. They may feel ashamed of their eating disorder and concerned about judgements from worried friends and family. 

Isolation can only worsen the negative thought patterns involved in an eating disorder as a cycle of rumination grows. If you’re concerned about your child, you can try to do low stress, fun activities with them without mentioning their weight or eating habits to break this habit.

Daily Routine Disruptions

Eating disorders often interfere with healthy sleep17 due to energy and hormonal imbalances, leading to issues such as insomnia and irregular sleep patterns. This lack of sleep and food can contribute to poor concentration, irritability, and more.

Many individuals, particularly those with anorexia nervosa, orthorexia, or bulimia nervosa, compulsively or excessively exercise as a way to control weight or “burn off” calories. This overexercising can become a rigid part of their routine, often prioritized over other aspects of life, including social activities, rest, or work. 

Whether through lost hours of sleep, a preoccupation with exercise, or difficulty completing daily tasks due to fatigue, an eating disorder can take over much of their mental and physical energy.

When to Seek Professional Help

There is no such thing as a “bad” time to ask for help—whether you’re noticing the onset of eating disorder warning signs or the person needs serious medical care, professional treatment and family support can help your young adult not feel alone in their struggles.

Consulting Healthcare Providers

A healthcare professional can offer tailored insights for eating disorders and collaborate with you to create an achievable care plan. 

A pediatrician or general practitioner can be a good first point of contact. They can perform an initial physical assessment to evaluate the individual’s overall health, checking for signs of malnutrition, weight loss, or other physical symptoms associated with eating disorders (heart irregularities, electrolyte imbalances, or gastrointestinal issues). After these initial meetings, the practitioner can refer you to a specialist.

You may employ a diverse range of professionals to treat the eating disorder and any co-occurring conditions. Eating disorders are often linked to deep-seated emotional and psychological issues such as anxiety, so a psychologist can help address the mental and emotional aspects of each disorder through therapy. A registered dietitian specializing in eating disorders plays a crucial role in nutritional rehabilitation, as well. They can help restore a healthy relationship with food by creating personalized meal plans that support both physical and emotional recovery.

When necessary, eating disorder treatment centers offer intensive, multidisciplinary care based on the client’s needs. Some people with eating disorders may need a more intensive level of care to help monitor and manage their symptoms. When talking to your doctor, you can figure out which level of care best fits your needs:

  • Outpatient (OP): You’ll meet 1-2x per week with your provider and others in treatment.
  • Intensive outpatient (IOP): You’ll meet 3-5x per week for several hours at a time for more intensive care.
  • Partial hospitalization (PHP): You’ll meet 5-7 times a week for a full day.
  • Residential: You’ll live in a rehab for 28+ days and engage in treatment with a comprehensive staff and a community of peers.
  • Inpatient: You’ll live in a treatment center or hospital-like setting and have 24/7 monitoring.

Supporting a Young Adult with an Eating Disorder

Your child might be going through a confusing and complex time, and your support can set them on the path to a healthy relationship with their mind and body.

Open Communication

When talking to your young adult, it’s important that they feel safe in their space and in the conversation to be honest and vulnerable. Try to approach them with a non-judgemental tone, and calmly voice your concerns. You can say phrases like “I’ve noticed that you seem to be struggling with eating lately, and I’m concerned about your health.” This approach focuses on your feelings and observations rather than making the person feel judged or blamed.

Avoid talking about their physical appearance. Comments about their size, even if intended to be positive or neutral, can reinforce the focus on body image and exacerbate shame and guilt. 

Change takes time, and they may not be ready to acknowledge their problem immediately. Be patient and try to avoid threatening language, as this may push them away or increase their resistance to seeking help.

Let them know that you are there for them, regardless of their response to your concerns. Make it clear that your support is unwavering, and they can talk to you whenever they feel ready.

Creating a Supportive Environment

Your home can be a safe space where your young adult feels encouraged, understood, and supported in their journey toward health and well-being. In addition to having filling, nutrient dense foods, you can create a comfortable environment that encourages discussing emotions, struggles, and progress without fear of judgment.

You can be a positive role model for your child. Try to avoid dieting and weight talk, as this can reinforce disordered thinking. Shift the focus from appearance and weight to overall health and well-being, as this helps reduce the pressure they may feel to meet certain body image standards.

Recovery from an eating disorder is often a long and complex process, with setbacks and challenges along the way. Be patient and compassionate as they navigate their journey.

Resources for Further Help

These resources provide various levels of support, from immediate crisis intervention to long-term recovery assistance, and are available to individuals, families, and caregivers.

Hotlines:

  1. National Eating Disorders Association (NEDA) Helpline

Phone: 1-800-931-2237

Text: Text “NEDA” to 741741 for 24/7 crisis support

  1. Crisis Text Line

Text: Text “HELLO” to 741741

  1. The Trevor Project (for LGBTQ+ youth)

Phone: 1-866-488-7386

Text: Text “START” to 678678

Websites:

  1. National Eating Disorders Association (NEDA): Offers comprehensive resources, including a screening tool, information on treatment options, and support forums.
  2. National Association of Anorexia Nervosa and Associated Disorders (ANAD): Offers free, peer-led support groups, mentoring programs, and educational resources for individuals and families affected by eating disorders.
  3. Eating Disorder Hope: Provides resources on eating disorder treatment, recovery tools, and educational information for individuals and families.
  4. BEAT (United Kingdom): Offers support, resources, and a helpline for individuals with eating disorders in the UK.

Support Groups:

  1. ANAD (National Association of Anorexia Nervosa and Associated Disorders)
  2. Eating Disorders Anonymous (EDA)
  3. Overeaters Anonymous (OA)
  4. The Body Positive
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The Addiction Cycle: What Are the 5 Stages of Addiction?

Addiction often follows a cycle with distinct stages. It’s repetitive in nature since the act of taking addictive drugs releases dopamine, which reinforces the behavior—causing repetition. 

As this cycle repeats, the likelihood of addiction grows until it’s realized. Thankfully, treatment works at each stage, whether you’ve just started or have been in active addiction for years. 

Stages of The Addiction Cycle

The stages of addiction typically involve initiating substance use, developing dependence, and eventually becoming addicted. This cycle can repeat through relapses, but it can also be broken with the proper support and intervention.

1: Initial Use

Your first time taking a substance counts as the initial use. This could be a beer on your 21st birthday or marijuana between classes in high school. You may consciously decide to take the substance or initiate it due to external factors like peer pressure and a desire to connect with others.

2: Regular Substance Use

After the first use, you may come back to the substance occasionally. These occasional uses can then become a regular part of your routine, like drinking every day after work instead of just during social events.

You may start to plan your day around substance use or start canceling plans that might keep you from it. 

3: Tolerance Development

As your use increases, you’ll grow more tolerant to the substance1 and its pleasurable effects. This means you need more, more often. 

Regular use means your brain receives a flood of dopamine. It can get so used to this, becoming tolerant, that it starts making less naturally2, which can mean you’ll need more of the substance to make up for the loss and take the substance more often to not experience a low.

4: Dependence Formation

You can become dependent on the substance to function without discomfort or unhappiness3, especially as your brain learns to make less dopamine and simply wait for more to come from the substance. 

Physical dependence shows when you feel sick without taking the substance. Your body starts using the substance to meet a sense of homeostasis, and if you stop taking it, you’ll likely feel sick. In particular, opioids can make you feel highly unwell if you stop taking them4 without a professional detox. Alcohol withdrawals5 can lead to tremors, hallucinations, and seizures.

5: Full-Blown Addiction

At this final stage, substance use fully dominates life. It becomes all you think about and what you feel you need to function. Along with feeling physically sick without it, you’ll experience cravings and urges to use the substance. Obtaining and taking more becomes as necessary as eating or sleeping, especially since addiction affects your judgment and decision-making skills3.

People in stage five may show signs of addiction in other areas of life, like having financial issues, losing their job, and having trouble with their relationships. 

The Role of Relapse in the Addiction Cycle

Relapses can trigger the start of another addiction cycle. They can also happen between stages, like tolerance development and dependence formation, when someone tries to stop their use but starts again.

Understanding Relapse

Relapses occur more often than you might think,6 and they’re a common part of the addiction cycle. They typically have a trigger related to your environment and/or emotional state. 

For example, if you’ve been sober a few weeks but meet a friend at a bar you used to go to, the environment could trigger an intense urge to drink that leads to relapse. Overwhelming stress or sadness can also lead to relapse as someone reaches for their old coping tool.

Relapse as a Learning Opportunity

Sometimes, you don’t know about a trigger until it happens. For example, you might unexpectedly realize scenes of drinking or drug use in a movie trigger an urge to take the substance, even though the depiction isn’t real. You might leave the theater feeling frustrated, uncomfortable, and disappointed in yourself—but you shouldn’t.

Now you know to avoid those types of movies. Even if the trigger led to a relapse, you’ve still gained a tool for your future recovery and sobriety. You gain the same learning opportunity from any relapse, regardless of its cause or trigger.

Preventing Relapse

Most people’s ideal recovery journey doesn’t include relapsing. It’s okay if it happens, but it’s also something you can proactively work to prevent. You may practice these skills in professional treatment, like joining a relapse prevention group in rehab. Therapy can teach you how to regulate your emotions and how you respond to them. You can also keep a few strategies in hand to mitigate a relapse before it happens.

  1. Learn a few grounding techniques to distance yourself from the negative emotions caused by a trigger. Here are some examples:
    1. Box breathing. Breathe in for 4 seconds, hold for 4 seconds, and breathe out for 4 seconds until you feel your mind and body calm.
    2. Urge surfing. This practice teaches you to “ride the wave” of an urge, showing you you’re capable of getting through them.
    3. Progressive muscle relaxation. You’ll start by tensing your muscles, holding the tension, then relaxing them. People often work from their toes to their head, tensing and relaxing before moving to the next muscle group, but you can take any direction. 
  2. Write down the trigger and how it made you feel. For example, you might say, I went out for dinner with a friend and I kept smelling the wine at the table next to us. I really wanted some and felt angry that I can’t anymore.
  3. Stay connected to professional support. Maintain regular contact with a therapist, counselor, or mentor. 
  4. Attend peer meetings focused on recovery, like the Alcoholics Anonymous (AA) meetings of the 12 Steps or secular SMART Recovery groups. 
  5. Stay mindful of your emotional landscape. Stressors at work, relationship conflicts, or big decisions can quickly build up and become overwhelming, even if they happen in the background. Being mindful of your emotions can help you know when you need to practice self-care or seek professional help.

Understanding the Signs and Symptoms of Addiction

Knowing how addiction looks is a key step to finding treatment—and recovery. You can look for these signs in someone you love or in yourself.

Identifying Initial Use Signs

Someone who’s started using substances may show signs of inebriation, like stumbling when they walk, slurring their words, or seeming spaced out. Hiding and spending more time alone can be a sign too, as this would keep other loved ones from noticing some of the more obvious signs.

You might notice your loved one going to bars more frequently or attending parties with drinking or drug use. As another example, maybe your spouse starts having a glass of wine every night after trying some at a restaurant.

Recognizing Symptoms of Escalating Use

As use escalates, you’ll likely notice signs like these:

  • They’re around less, spending more time procuring substances and taking them. Young adults especially may spend more and more evenings at parties or bars.
  • Acting secretive or making excuses for why they’re having more of the substance. For example, they might try to subtly refill their wine glass and, when caught, give an excuse as to why.
  • They start struggling with money, spending considerably less on their usual purchases or voicing their worries about paying bills.

Signs of Tolerance and Dependence

As someone’s substance use increases, so does their tolerance and physical dependence on the substance. Signs of this happening often include consuming more of the substance; more enough for you to notice. For example, one glass of wine might turn into one and a half, and then two in a relatively short amount of time. They may seem the same after two glasses as they did after one—that’s because their tolerance increased.

You might also notice they seem distracted and uncomfortable if they don’t have the substance regularly. As their dependence on it grows, they can feel sick, irritable, and unfocused until they have more.

Indicators of Addiction

Once the cycle reaches the addiction phase, you’ll likely notice all the signs from before grow in intensity. For example,

  • They spend more time away to find and take their substance and come down from its effects. 
  • Their struggles become more pronounced—money worries turn into missed payments and evictions. Trouble prioritizing work responsibilities deepens to job loss and unemployment. 
  • Their friend group changes, likely to include others who use the substance and can connect them to more of it. 

What may stick out most is this: they keep using despite consequences to themselves and others. They lose control of their ability to stop. Their reward system has rewired, combining with their physical dependency to create an overwhelming need for the substance. 

Triggers That Contribute to Addiction

Addiction doesn’t happen on a whim. It’s often triggered by something, like the environment you live in, stressors, and mental health conditions. 

Environmental Triggers

Where and how you grow up can contribute to addiction. If your environment gives you easy access to substances, is highly stressful, or includes others who use substances (and encourage or pressure you to, too), you’re more likely to develop an addiction.

Emotional Triggers

Mental health conditions, stress, and grief can all trigger the need for soothing and distraction. Drugs and alcohol can serve as a tool for self-medication, providing temporary relief from symptoms of depression, anxiety, trauma, and others. 

Social Influences

Substance use and addiction can become normalized by your social circle and culture. If everyone around you, whether friends or family, uses substances and struggles with addiction, you’re more likely to as well7. These influences can start the first stage of the cycle: initial use. When substance use is normalized and even a way you bond with others, it can progress through the 5 stages more quickly.

Treatment Strategies for the Addiction Cycle

You can break out of the addiction cycle at any stage. Professional treatment aims to treat both the physical and emotional aspects of addiction, helping you detox safely and process the underlying causes for addiction.

Detoxification Approaches

Detox is often the first step in addiction treatment. It’s the medical process of removing drugs and toxins from your body and bringing it back to homeostasis. Detox professionals may use medication-assisted treatment (MAT) to make the detox process safer and more comfortable.

Many rehabs offer detox as part of their residential programs, or you can detox at a hospital. Once your body is free of toxic substances, you can begin the emotional side of healing.

Therapeutic Interventions

Therapy addresses the root cause of addiction in 1:1, group, or family settings. Your therapist will work with you to uncover how your addiction developed and what purpose it serves in your life. Together, you’ll begin to heal past wounds and learn coping tools to use in the future. Common therapies for addiction include

  • Cognitive behavioral therapy (CBT), which teaches you to catch and correct untrue thoughts or beliefs before they lead to distress. You’ll learn to challenge unhelpful beliefs and black-and-white thinking that can make you feel worse.
  • Dialectical behavioral therapy (DBT) reflects CBT in some ways, but differs in how you respond to emotions and the beliefs you have. It focuses on validating your emotions and experiences and altering how you react to them—like going for a run instead of drinking.
  • Eye movement desensitization and reprocessing (EMDR) helps heal trauma and lower the effects of post-traumatic stress disorder (PTSD). EMDR uses eye-tracking as you recount (verbally or in your head) what happened to you. By following an object back and forth and busying your mind, the memories lose their emotional impact and can be easier to process in just a few sessions.
  • Individual therapy happens with just you and your therapist. You may learn a variety of skills from CBT, DBT, and other approaches during your sessions. You’ll likely explore key issues and develop coping strategies to use once you’re out of treatment.
  • Group therapy can also use skills specific to CBT or DBT, but in a group setting. For example, you may learn a new way to manage a negative emotion and then practice it with others in your group through an imaginary scenario.

Aftercare and Support Systems

Aftercare contributes to an effective recovery journey8. It supports your recovery after you leave more intensive treatment, like residential rehab. Aftercare can include sober living, ongoing therapy sessions, and continued contact with staff from your treatment center. Many rehabs also have strong alumni communities with events, 12-Step groups, and more to keep patients connected and supported long after they leave treatment. 

Importance of Prevention and Early Intervention

Early intervention can be one of the most effective forms of ‘treatment,’ but preventing substance use altogether offers the greatest crop of benefits. Here’s how that can happen.

Preventing Initial Use

Education on addiction and the risks of substance use can encourage people to not take substances in the first place. Open discussions on addiction, especially with children, can teach the realities of substance use. When people know more about it, they can make informed decisions about their use.

Early Intervention Techniques

The earlier an intervention happens, the less likely substance use is to cause addiction8. Studies have shown early interventions from people like doctors, nurses, or counselors during routine appointments can “educate and motivate many individuals who are misusing substances to understand and acknowledge their risky behavior and to reduce their substance use.”

Loved ones can also intervene early and motivate change. This could look like a casual conversation, or something more structured and planned. It depends on your situation and how far their use has progressed.

Breaking The Addiction Cycle

The addiction cycle isn’t a vortex whirlpool-ing you to despair. It can be broken at any point, no matter how many times you’ve spun through it or how long you’ve been spinning. Early intervention, professional addiction treatment, and relapse-prevention strategies offering a mooring line of hope.
You can connect with addiction treatment providers on Recovery.com, comparing prices, amenities, treatment services, and more to find the best treatment for you.

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How Traumatic Invalidation Leads to Personality Disorders

Invalidation takes many forms, from obvious “I don’t believe you”s to more subtle reactions, like not listening or telling you how your experience should feel. When someone doesn’t accept or believe your experiences and emotions, it invalidates them and can lead to numerous psychological effects, including personality disorders.

Invalidation that extends over a long period of time with intensity is considered traumatic, as it alters your perception of self and others. Traumatic invalidation often occurs in childhood from caregivers, and its effects can last well into adulthood.

But you can learn how to validate your experiences and heal from the results of traumatic invalidation, one day at a time.

Understanding Traumatic Invalidation

Traumatic invalidation stems from intentional or unintentional emotional abuse, most often in childhood1. It happens when a parent or other caregiver repeatedly invalidates their child’s experiences or emotions. This can happen from childhood into adulthood, depending on if the parent or caregiver recognizes and wants to change their behavior. A few examples of traumatic invalidation include:

  • A parent acting disgusted or disappointed when their child cries or shows emotion. The parent makes it known their response isn’t valid or acceptable.
  • Minimizing someone’s negative experiences by saying, “It could be worse,” “At least it’s not…” or challenging it with something they went through that they believe is worse.
  • Berating and name-calling, like “You’re being such a baby about this.”
  • Villianizing emotions and sadness by saying “You’re always crying” or “I’ll give you something to cry about.”
  • Facial expressions, purposeful ignoring, and body language can be more subtle forms of invalidation, but equally hurtful.

Why Do People Do It?

Many people don’t intend to invalidate someone’s feelings and experiences. For parents especially, they may do it by accident since they don’t know how else to communicate or have their emotional availability lowered due to a mental health condition or stressor. But its effects remain regardless of intent.

Some parents, friends, or romantic partners may use traumatic invalidation as a means of control and harm. For instance, they might be the abuser themselves, dismissing or denying the victim’s experiences to prevent them from seeking help or breaking free from their influence. This form of invalidation not only erodes self-esteem but also creates doubt about your reality, making it harder to recognize the abuse and reach out for support.

Traumatic invalidation can also stem from racism and prejudice towards minorities2, like LGBTQ+ people, women, and people of color. These groups are less likely to have their experiences and perceptions believed. This can lead to microaggressions and ongoing stress for minorities.

Connection to Personality Disorders

Traumatic invalidation has been connected most strongly to borderline personality disorder (BPD)3. This means children who experience traumatic invalidation were found more likely to develop BPD, plus other cluster B personality disorders. Here’s a quick overview of those and BPD:

  • BPD’s symptoms4 include an intense fear of abandonment and efforts to prevent it, uncontrollable emotions, unstable relationships, and suicidality. Someone with BPD fluctuates from extreme emotions and seeing people as all good or all bad, which can start and end relationships quickly.
  • Narcissistic personality disorder’s (NPD) symptoms5 include entitlement, lack of empathy, grandiosity, and a need for excessive and constant admiration. Someone with NPD struggles to function if they’re not the center of attention, as their sense of self-worth depends on it.
  • Antisocial personality disorder’s (APD) symptoms6 include lying to, manipulating, or harming others for personal gain or pleasure without remorse. Someone with APD is generally prone to violence and criminal behavior. 

Other personality disorders fall into clusters B, C, and A7. Cluster C includes anxious personalities and cluster A includes eccentric, like schizotypal. Traumatic invalidation generally correlates to cluster B.

Traumatic Invalidation as the Starting Point

Not every case of BPD or other personality disorder starts with traumatic invalidation, but it often does. BPD in particular, while it doesn’t have a primary cause, often stems from emotional instability in childhood. This could include traumatic invalidation, emotional abuse, and other traumas, like physical or sexual abuse.

Traumatic invalidation can lead to low self-worth, an unstable sense of self, and difficulties with forming and maintaining relationships. These effects can form the blocks of a personality disorder like BPD.

Traumatic invalidation often happens in childhood. Similarly, personality disorders typically develop in adolescence, showing more prominently after age 18. Signs of traumatic invalidation may first show through symptoms of a personality disorder in later teen years.

Psychological Mechanisms at Play

Repeated invalidation can cause critical damage to self esteem and personal identity. To cope with the confusion, shame, and disorientation caused by a parent or caregiver dismissing emotions and experiences, someone may use substances. This can numb emotions and connect people to others who use substances, giving them a sense of belonging and community lacked in childhood. 

Similarly, teens may engage in a sport, art form, or academic perfection to find another source of validation and support. While the activity itself may not be harmful, reliance on it can damage their sense of self and self-worth.

The Rocky Road of Relationships

Traumatic invalidation can make relationships, romantic or otherwise, a confusing and daunting experience. Difficulty with relationships is a hallmark of personality disorders8 like BPD, too. 

After traumatic invalidation, someone may intensely pursue relationships and use them to dictate their identity. Or, they may avoid relationships since that’s what caused them harm as a child—people can seem unreliable, mean, and untrustworthy after traumatic invalidation. Unstable relationships can deepen their sense of invalidation and further shroud their sense of self. 

Treatment and Therapeutic Approaches

Professional treatment can heal the effects of traumatic invalidation by reshaping how someone views themselves and their emotions. Therapy can re-validate someone’s experiences and feelings, helping old wounds heal and their true identity come to light. 

For example, a therapist trained in healing traumatic invalidation can help their client realize

  • Their emotions, past and present, are real, valid, and important. And then, how does that change how they feel about themselves?
  • What happened wasn’t okay or deserved. But healing is.
  • They don’t need other people to decide how they feel and what they’re allowed to feel. 
  • They can challenge others’ perceptions and feelings with truths about themselves.

Treating traumatic invalidation can also address a personality disorder. Those with personality disorders often stay in treatment throughout the ups and downs of their life, learning how to navigate their symptoms and develop the skills needed to maintain positive relationships. Their therapist may use dialectical behavioral therapy (DBT) which was specifically developed for BPD; it helps people shift from black-and-white thinking and regulate their emotions before they harm themselves or others.

Preventing Traumatic Invalidation: Countering with Truth

As an adult, you have the opportunity to challenge invalidation from your parents or other sources, like friends, partners, or other family members. Their opinions and reactions don’t define you or what you experience. 

If you sense someone is trying, purposefully or not, to invalidate you, you can challenge the feeling either to yourself or out loud in conversation. Here’s what you can reflect on:

  • Is this coming as helpful feedback to offer me perspective, or to minimize my experience and emotions?
  • What gives this person the authority to challenge my experiences?
  • If they have a different perspective, are they leaving room for what I believe is true and treating my emotions with respect?

Conversation Examples

This is how using this truth-focused approach in a conversation could go:

  1. “That’s not at all what happened. She wasn’t trying to say that; you shouldn’t have got so upset.”

“It’s what I experienced, and how the experience made me feel.”

  1. “You’re taking this too seriously. If you just tried to relax more or calm down you wouldn’t feel like this.”

“No, this is how I feel and it’s okay to feel it. My experience was upsetting to me.”  

  1. “That’s not true. You should have done _____.”

“Since you weren’t there and haven’t experienced this yourself, I’ll believe my truth.”

Healing With Support and Community

Traumatic invalidation effects don’t last forever; nor do personality disorders with proper treatment. You can learn to validate your experiences, feel secure in how you feel, and use your community to gain new perspectives—delivered with respect. 
As iron sharpens iron, so you and your peers can learn and heal together. Using Recovery.com you can also find a rehab for personality disorders and compare prices, locations, amenities, and more.

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I Drink Every Night. Am I an Alcoholic?

If this is a question that you have asked yourself, then you may have an unhealthy relationship with alcohol. 

Alcohol dependence can appear differently in everyone. The stereotype of an alcoholic as unemployed and disheveled is just that: a stereotype. Someone struggling with alcohol consumption can have healthy relationships, a successful career, and look great.

 However, these positive aspects can quickly deteriorate if an addiction is left untreated. Spotting warning signs early and making changes can help you create a healthier lifestyle.

Understanding Alcohol Consumption

The recommended alcohol consumption and amount that turns excessive varies based on factors such as gender, age, and overall health. To understand your drinking habits, consumption can be split into these categories1: 

  • Moderate drinking typically refers to up to one drink per day for women and up to two drinks per day for men; however, it is not recommended to drink daily.
  • Binge drinking is characterized by consuming a large amount of alcohol in a short period, leading to a blood alcohol concentration (BAC) level of 0.08% or higher. For men, binge drinking usually occurs after consuming five or more drinks within two hours, while for women, it is after four or more drinks in the same timeframe.
  • Heavy drinking means consuming more than the moderate drinking guidelines, such as more than one drink a day.

Remember, the healthiest amount of alcohol is no alcohol. If you’re interested in decreasing your regular consumption or giving up alcohol completely, learn more about the sober curious movement.

Alcohol Consumption Chart

Alcohol Use Disorder (AUD) is a medical condition characterized by an impaired ability to stop or control alcohol use1 despite adverse social, occupational, or health consequences. AUD can vary in severity, and heavy alcohol use causes lasting changes in the brain that perpetuate AUD and make individuals vulnerable to relapse.

If you currently drink every night and feel it would be hard to stop, it may be time to assess your relationship with alcohol.

Evaluating Your Drinking Habits

Reviewing your alcohol consumption through self-reflection and with the guidance of a medical professional can reshape your lifestyle choices and help you moderate or abstain from drinking.

Frequency of Alcohol Consumption

The National Institute on Alcohol Abuse and Alcoholism (NIAA) does not recommend daily alcohol consumption. Alcohol consumption is entirely advised against special groups, such as pregnant women, those on medication, and those with certain medical conditions. 

Drinking every day can deteriorate multiple areas in the body2, including the heart, liver, stomach, and brain. Moreover, it can create a biological need for alcohol3 as the brain and body adjust to daily consumption. The more regularly you drink, the harder it will be to decrease consumption or stop altogether.

Consistent drinking can also interfere with daily responsibilities, relationships, and overall well-being. If you find alcohol is becoming a priority over other activities or obligations, that could indicate a problem.

Quantity and Type of Alcohol

For most people, moderate drinking is inconsistent and includes only a couple drinks at a time. Someone with a healthy relationship with alcohol can have 2 drinks at dinner and then not drink for a number of days. 

Excessively drinking any type of alcohol is unhealthy, even though some say that wine is healthier than beer, for example. The best way to maintain well-being is to limit your amount of any type of alcohol. Beer, wine, and spirits are classified as a Group 1 carcinogen4, or a cancer-causing agent—and the more alcohol is consumed, the higher the risk of developing cancer.  

Context and Patterns of Drinking

Drinking can become psychologically unhealthy when it’s used to escape uncomfortable feelings. Sometimes, people drink to relieve stress from work, relationships, or other areas of life. Others use it as a social lubricant to feel less inhibited and more outgoing. This can evolve to a solitary activity, frequenting the same bar every week and drinking until drunk every time.

The truth is: Alcohol may help for the moment of unease, but consistent consumption can degenerate physical, mental, psychological, and spiritual aspects of your life. As patterns become habits that soon become unshakable routines, drinking turns into dependence. 

Signs of Alcohol Dependence

Your brain and body can indicate if you’re forming an alcohol dependence. The Priory Group, owner of Life Works Rehab in the United Kingdom, breaks down the signs5:

  • Secretive or dishonest behaviors related to alcohol
  • Drinking heavily in solitude
  • Heavy drinking or binge drinking
  • Drinking at inappropriate times such as first thing in the morning
  • Avoiding contact with loved ones
  • Withdrawing from responsibilities at home or work
  • Continuing to drink despite the negative effects that this has had on home, work, or social life
  • Losing interest in activities that were once important to you

Alcohol dependence can take a toll on the body, including serious, long-term health complications. 

The Impact of Regular Drinking

The body can become far too acquainted with alcohol, so much so that it alters the ways organs and systems function. These changes can sometimes evolve to permanency; however, early intervention decreases that risk.

Physical Health Risks

Alcohol consumption impacts vital organs in the body, including

As mentioned earlier, alcohol is a cancer-causing agent directly associated with multiple forms of cancer15, including liver, breast, colon, mouth, throat, and more. Researchers hypothesize that multiple factors contribute to the increased risk of cancer, such as 

  • The metabolization process turns alcohol to acetaldehyde (a dangerous chemical compound).
  • The creation of molecules that damage proteins, lipids, and DNA through oxidation.
  • The impairment to the body’s ability to break down and absorb various nutrients.
  • The increase of estrogen, a sex hormone, is linked to the risk of breast cancer.

Mental Health and Emotional Well-Being

Consistent and excessive alcohol consumption is strongly linked to co-occurring mental health disorders16. The bidirectional relationship between alcohol and mental health can cause complex thoughts and behaviors to untangle—meaning, alcohol use can contribute to the development of mental health disorders, and pre-existing mental health issues can lead to the use of alcohol as a form of self-medication.

While alcohol causes an initial feeling of euphoria or relaxation17, it is a central nervous system depressant18, ultimately leading to adverse changes in mood. The depressing effects lead to chemical imbalances in the brain, contributing to anxiety, depression, and mood swings. Additionally, cortisol, the stress hormone, is released each time you drink19, causing daily anxiety if you are drinking every day. 

Someone in the throes of addiction will continue to drink despite the negative effects. The compounding physical and psychological symptoms can be managed through professional treatment and the commitment to stop excessive drinking.

When to Seek Help

Knowing when to get help for drinking can be simple: Once you realize that you have an unhealthy relationship with alcohol, seek out help. The earlier you get professional care, the less likely you’ll need intensive treatment, have lifelong health complications, and have lasting social, emotional, and spiritual consequences. 

Recognizing Problematic Drinking

You can ask yourself questions like 

  1. Would you be able to quit drinking right now?
  2. Has your drinking caused tension or conflict with friends, family, or colleagues?
  3. Do you miss important events or obligations because you are drinking or hungover?
  4. Do you use alcohol to cope with stress, sadness, loneliness, or boredom?
  5. Have friends, family, or co-workers expressed concern about your drinking?
  6. Have you given up hobbies or activities you used to enjoy because you prefer to drink?
  7. Are you concerned about where your health and happiness might lead to if you keep drinking at your current rate?

The answers will likely be straightforward and telling if you need medical treatment.

Resources for Assessment

Self-assessment tools, such as online quizzes, can help you gauge whether your alcohol use may be problematic and if you might benefit from professional help. These tools are not diagnostic but can give you a clearer picture of your relationship with alcohol.

Your primary care physician can provide an initial evaluation and refer you to a specialist for a more comprehensive assessment, such as a mental health professional or addiction specialist. During this session, you can ask questions such as

  1. How is my current level of drinking affecting my overall health?
  2. What are the signs and symptoms of alcohol dependence I am exhibiting?
  3. Based on my evaluation, do you believe I have a mild, moderate, or severe alcohol use disorder?
  4. What kind of treatment do you think I need?
  5. How can I safely reduce or quit drinking, and what steps should I take to do so?
  6. Can you refer me to any support groups or resources that might help me?

Treatment Options for Alcohol Use Disorder

As you embark on your recovery journey, you and your care team can explore treatment options to determine the best fit for your individual needs.

Detox

Many people begin their journey by going through the detox process, so you can safely rid your body of alcohol. Medical professionals will be there to ensure you’re as comfortable as possible. This can help you feel more focused and prepared to take on therapy. 

It is crucial to detox under medical supervision, as withdrawal symptoms can be life threatening. In some cases, FDA-approved medications can be prescribed, such as Naltrexone and Disulfiram20, to assist the tapering process. Your clinical team can help you decide what treatments and procedures suit you.

Residential Programs

Residential rehab provides an intensive, distraction-free environment to focus on psychotherapies and learning healthy coping skills. Individuals in this stage of care live in the center and have 24/7 support. Ideally, the clinical team creates a personalized treatment plan to address the unique needs of each individual in recovery. 

You might participate in evidence-based therapies like cognitive behavioral therapy (CBT) and holistic and alternative healing methods like yoga and massage therapy. The center may provide a blend of individual and group therapy sessions. Your loved ones can engage in family therapy so you can find common ground, improve communication skills, and work towards healthier relationships. 

Outpatient Programs

Your care team may recommend an outpatient program if your recovery does not require 24/7 support. Outpatient treatment has varying levels of care, with partial hospitalization (PHP) providing a more intensive level of care and outpatient (OP) providing the least intensive. You’ll participate in the program for a few hours a day on certain days of the week, allowing you to go to work or attend school simultaneously. You’ll likely participate in therapies similar to a residential program and build your support network as you heal with others in therapy.

Support Groups

Joining support groups like Alcoholics Anonymous and SMART Recovery provide a sense of community, understanding, and accountability in your recovery. They offer a safe space to share experiences, learn from others, and receive ongoing support.

Building a Support Network

Creating a support network with strong relationships is a foundational aspect of long-lasting recovery. Social support in recovery can reduce stress, increase self-efficacy, and motivate lasting sobriety21. Your relapse prevention plan can detail how you will connect with loved ones who supported you through the treatment process. You may make new friends through sober activities and groups. Try your best to plan regular get-togethers with friends and family, as avoiding isolation and bolstering these relationships can make recovery easier. 

Setting and communicating boundaries in recovery is a practice of self-love and can enhance your relationships. Without boundaries, you may say “yes” to things you don’t want to, avoid necessary conversations, and be consumed by others’ negative feelings. Prioritizing your boundaries ensures you’re aligned with what’s best for your well-being.

Preventing Relapse

Not everyone in recovery will relapse, but it can be a part of the recovery process22—and that’s okay. Relapse prevention can help you address these obstacles and keep you on the right track.

Relapse prevention planning aims to recognize and address these warning signals before they escalate to the physical stage—drinking after a period of sobriety. It takes a cognitive behavioral approach to prevent relapse and provides appropriate skills on what to do if a relapse does occur. Relapse prevention blends education, coping strategy development, trigger identification, building support networks, and lifestyle changes.

You and your care team can begin to build your relapse prevention plan by reflecting on 3 key recovery components: 

  1. Reflect on your recovery history. In treatment, what worked and what didn’t work? If you’ve relapsed before, what led to it? What were your triggers before you got treatment? Learn from mistakes of the past to make a realistic relapse prevention plan.
  2. Write down personal, relationship, and employment goals to highlight situations you want to be in and people you want to be around. 
  3. Identify your triggers—all the people, places, and things that could cause stress. Developing coping strategies for each trigger can empower you to live life without fear.

One of the most essential parts of a relapse prevention plan is building skills to navigate uncomfortable feelings and situations. You may practice coping techniques such as breathing exercises, regulating emotions through journaling, and saying “no” to situations that do not serve your recovery. This can help you walk into any situation with confidence. 

Attending outpatient care or talk therapy sessions can help you navigate foreign situations and continue skill-building. During individual therapy sessions, you’ll likely engage in various therapeutic methods like dialectical behavior therapy (DBT) and acceptance and commitment therapy (ACT). 

Creating a daily routine that promotes physical and mental health, including regular exercise, balanced nutrition, and sufficient sleep, can bolster sustainable recovery23. A scheduling system, such as time blocking in a calendar, can help you avoid idle time that might lead to thoughts or behaviors associated with relapse.

A day of sobriety is a day worth being celebrated! The effort to choose your health and well-being every day is a great feat, so continue to reflect and pride yourself on your hard work.

A Step in the Right Direction

If you feel like you can’t drink at a healthy pace and use alcohol to cope with uncomfortable feelings, it might be time to seek treatment. You can discover and sustain a healthy and balanced lifestyle that prioritizes your well-being. Embrace a life without alcohol. Begin your search by browsing our list of alcohol addiction treatment centers.

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Addiction vs. Habit: What’s the Difference?

Do either of these sound like a true addiction, something that has the power to disrupt lives? Cause death, even?

“I’m addicted to these chocolates! I buy them without even thinking about it.” 

“I’m so addicted to watching my TV show at night! I love ending my day with TV!”

“I got so addicted to having a latte in the morning! I can’t imagine life without it now!”

These proclamations align more with habits, which are activities practiced regularly and usually without much thought. Think of brushing your teeth, wiping your shoes on the mat before stepping inside, or turning the lights off before you leave the house. 

Correctly identifying a habit versus an addiction can help you understand your potential need for treatment and empathetically communicate with others.

Addiction and Habits Defined

So a habit and an addiction aren’t the same thing—Why? What are they?

What Is a Habit?

The Merriam-Webster dictionary defines a habit1 as ”an acquired mode of behavior that has become nearly or completely involuntary.” In some contexts, the word habit can appear synonymous with addiction, but they differ quite drastically. Swapping one for the other can inadvertently cloud the truth of an addiction and the effects it can have.

Examples of habits include:

  • Having a cup of coffee in the morning
  • Talking evening walks
  • Reading before bed
  • Meditating
  • Making your bed 

If needed, you can choose to not do a habit. Though doing it may come instinctually, you could stop with some conscious effort. Even if it feels a bit weird or uncomfortable, it doesn’t cause physical withdrawal symptoms or consume your thoughts. 

What Is Addiction?

Addiction is a “chronic, relapsing disorder2 characterized by compulsive drug seeking and use despite adverse consequences.” The medical community defines addiction as a brain disorder, since it changes the brain circuits related to self-control, reward, and stress. Even after someone stops taking drugs (including alcohol), these brain changes persist.

At first, someone usually has control over their substance use and chooses to initiate it. But once the self-control aspects of their brain become impaired, so does their ability to control their compulsions and cravings. 

Some people are more at risk of developing an addiction2 than others. For example, one person can take or leave an alcoholic drink, while another may try a drink once and feel an immediate draw to the substance, until it becomes essential. Several risk factors, like genetic predispositions, childhood abuse, and influential environments, make repeated use and addiction more likely. 

Examples of addiction include:

Addiction primarily differs from a habit in that stopping has consequences. Many people who try to stop experience withdrawals, which are physical and mental reactions to not having the substance3. Someone with an alcohol addiction, for example, may experience tremors and sickness if they try to stop—even seizures and death. 

Characteristics of Habits and Addictions

Habits and addictions form differently and have distinct characteristics that set them apart. 

Formation and Development

You’ve probably heard the adage: “It takes 21 days to build a habit.” In reality, the timeline differs from person to person and depends on how much effort they put into solidifying their habit. All habits form through repetition4 and the positive reinforcement they bring. Habits become automatically followed formulas in your brain with triggers, actions, and results. For example, going to your bathroom sink after showering triggers the action of brushing your teeth. You get clean teeth and better dental health as a result, which reinforces the action.

Addictions form differently. They may start voluntarily2, like winding down for bed with a glass of wine. But as the circuits and functioning in your brain change, and your tolerance to the substance builds, your voluntary enjoyment becomes compulsive. Self-control fades. You need more and more of the substance to get the feelings you want. Your body can grow dependent on the substance too, leading to painful and potentially dangerous withdrawal symptoms when you try to stop or cut back.

Control and Consciousness

You can stop a habit at-will. Could you imagine going through painful withdrawals or intense emotional angst if you didn’t make your bed in the morning? You could stop any habit and, usually, suffer only mild inconveniences or discomfort. Conscious effort and practice are all you need to break a habit.

Addiction requires more than conscious effort plus a desire to stop. Even though you may know and feel the negative effects on your life, the urge to take substances overrides all reasoning. You could decide to stop and throw out all your substances but find yourself buying more a day later. Life without the substance seems scary and unmanageable—much different than a life without taking your shoes off before going inside.

Impact on Daily Life

Making your bed, brushing your teeth, and taking a shower all have positive impacts on your life. You give yourself a cleaner space, you improve your oral health, and you take care of your hygiene—all good things. Some habits may have no tangible effect on your life, like checking your phone in the morning. Habits also differ person-to-person, affecting their lives differently depending on their personalities and ways of living.

Addiction often has a devastating impact across the board. You may spend more time and money procuring and consuming substances, leading to job loss and financial crises. Your actions under influence could sever relationships, leading to divorce or being cut off from loved ones. In dire cases, substances and the actions people take when impaired can lead to legal consequences and death.

Psychological and Biological Factors

Both a habit and an addiction affect your brain, but addiction has a stronger impact.

Brain Chemistry

Both habits and addiction come from neurotransmitters traveling through certain pathways in the brain. The positive results of habits (like saving money by shutting off your lights) reinforces them, much like the positive feelings from substances can reinforce their use. Dopamine, a neurotransmitter, drives this feel-good sensation5 and encourages you to repeat the action.

With substance use, these pleasant feelings and the release of dopamine increase tenfold. That’s what most drugs are meant and designed to do—make people feel good and enforce repetition. They send a rush of dopamine through your brain’s reward system6, telling you to do it again because it has a positive result. As your brain adapts to the unnatural effects of the substance and overflow of dopamine, it learns to stop making its own. It becomes hard to feel pleasure any other way, causing cravings and urges to use the substance. 

Psychological Dependence

Once you become addicted to a substance, procuring and taking it can consume your thoughts and affect your mental state. You may feel emotionally reliant on it to relieve stress, discouragement, or boredom. A habit doesn’t consume your thoughts—even if you like doing it, it’s not an absolute necessity.

Physical Dependence

Taking less of a substance or stopping altogether can lead to withdrawals, which is why many people in treatment need professional detox services. Depending on the substance and how long you’ve been taking it, withdrawal can include symptoms like7:

  • Tremors
  • Headache
  • Irritability
  • Flu-like symptoms
  • Vomiting and diarrhea
  • Insomnia
  • Hallucinations
  • Seizures

If you don’t make your bed in the morning, you know it won’t make you throw up or have a seizure. That’s another way habits and addictions vary.

Behavioral and Social Implications

Seeing someone pull out their phone in a slow checkout line doesn’t come as a surprise; you probably wouldn’t even notice it. But what if they took out a liter of vodka, or shook pills into their hands? 

Social Acceptance

Habits are generally accepted and encouraged—online, you can find almost endless lists of suggested habits and books dedicated to building healthy habits. Addiction is met with stigma and seen negatively by the public. Those with addiction often hide their behaviors to avoid consequences and the stigma surrounding addiction.

Conversely, telling a friend you meditate with your morning cup of coffee would likely garner admiration and respect, casting you in a positive light. 

Behavioral Flexibility

Integrating new habits, or stopping one, usually just takes a bit of focus and effort. They can become part of your routine in just a few days or weeks. Stopping an addiction, however, isn’t nearly so simple. It often requires professional help and detox services to safely undergo withdrawals. It can take months or years to mentally, physically, and spiritually recover.

Recognition and Diagnosis

How do you know if something you do is an innocent habit or problematic behavior?

Identifying Habits

Perhaps the easiest way to identify a habit vs. an addiction is to stop doing it and see how it feels. Do you think about it all the time and feel distressed? Do you feel sick not doing it?

You can also ask yourself how your life changes, positively or negatively, if you cut out the activity. Are you happier, are your loved ones happier? Do your relationships improve? If you notice a positive change, that’s a good sign your habit may have been a problematic behavior or an addiction.

Diagnosing Addiction

A medical professional diagnoses addiction; the information provided here or anywhere else online isn’t a diagnosis. But you can use online resources to identify your concerns and acknowledge your need for professional help. An overview of the diagnostic criteria for an addiction8 is as follows: 

  1. Substance use becomes out of control, where you take more than intended and can’t cut back, despite wanting to.
  2. Craving the substance.
  3. Spending significant time getting the substance, taking it, and recovering from its effects (often in secret).
  4. Continuously taking the substance despite clear consequences at home, work, and socially.
  5. Substance use prevents you from fulfilling your obligations and responsibilities.

Treatment Approaches

Many treatment approaches can help you heal from addiction. Small behavioral changes and tips can help you break a habit, too.

Breaking a Habit

Several tricks and strategies can help you break habits like checking your phone when you feel bored, stressed, or need to pass the time. For example, you could leave sticky notes to remind you not to do something, limit your screen time, or sell/throw away the item to stop the habit.

Staying mindful of your behaviors and actions can also help you break a habit. You can modify habits with habit stacking4, which uses one habit (like brushing your teeth) as a launchpad for another (like checking your calendar afterward.)

Treating Addiction

Various treatment approaches for addiction offer healing to everyone. Generally, approaches include:

  1. Evidence-based
  2. Holistic
  3. Alternative

Personalized treatment plans usually blend these approaches to your specific needs so you can engage in evidence-based therapies, holistic services, and alternative treatments all together. 

Therapy is often the cornerstone of addiction treatment, including cognitive behavioral therapy (CBT), dialectical behavioral therapy (DBT), and eye movement desensitization and reprocessing (EMDR). Detox and medications also serve as important aspects of recovery, especially for more severe cases. In all stages of recovery, support groups can serve as an invaluable place to connect with others in recovery and build resilience.

Professional Help

Getting professional help for addiction is often vital to recovery. Many treatment professionals can help—your primary care physician may be the first step, who can then suggest next steps and refer you to other providers. This could mean you start inpatient treatment and detox, long-term residential treatment, outpatient levels of care, or therapy.

You’ll likely work with at least one therapist, along with medical professionals to manage withdrawal symptoms safely. You may also work with group therapists and providers specialized in trauma treatment, or another type of mental health condition.

Forming New Habits in Recovery

Addiction recovery often involves new habits, like dedicating time to attend support meetings, practicing self-care, and making time for your relationships. You may even add meditation, journaling, or exercise to your daily routine, too. New habits like these can strengthen your overall recovery and improve your quality of life.

Leverage the power of habits, now knowing how they come to be and how you can optimize your routines for your benefit.