Category: Conditions

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What Is a Sponsor in Addiction Recovery? 

As a mentor and friend, a sponsor supports every part of your recovery progress, and plays a vital role in guiding your recovery journey. Whether by answering questions, holding you accountable, or just listening, they can help you commit to healing. Sponsors can help in any phase of recovery, especially when you’re newly sober.

Having a sponsor in addiction recovery isn’t mandatory. However, most 12-Step programs encourage you to find one. To do that, it’s important to understand the purpose of this relationship.

What Does a Sponsor Do?

A sponsor does a lot of different things, but their primary role is to offer guidance. In most 12-Step programs, a sponsor is a senior member1 who has been sober for at least a year. With personal experience in recovery, they can help you learn how to work the 12 Steps. 

Sponsorship is one of the key differences between 12-Step vs. non-12-Step programs. Studies show sponsorship leads to better recovery outcomes.2 Once you connect with your sponsor, you can come to them with any questions about addiction and the program itself. For example, say you have a few tough weeks and miss a couple of meetings. Expect a call from your sponsor to get you back on track. Your sponsor’s job is to hold you accountable, encouraging you to do the work to attain and maintain your sobriety.

Qualities of a Good Sponsor

A good sponsor is there for you but also knows when to let you figure things out for yourself. You should always feel comfortable reaching out to them for help. Here are some qualities to look for in a sponsor:3

  • They can guide you in the right direction: Your sponsor can answer your questions about membership, the 12 Steps, and addiction. They’ll also encourage your program attendance and participation. A good sponsor knows you’re responsible for yourself and capable of making your own decisions. Still, they’ll give you a nudge to keep you moving forward if you ever need it.
  • They set boundaries: It’s always okay to ask your sponsor for support. But a good sponsor lets you know when contacting them is appropriate. You can agree on times and ways to connect that work for both of you. 
  • They listen and offer support: Your sponsor is there to advise and support you—but they’re not your therapist. A good sponsor knows when a professional should step in. They may even connect you with outside resources.
  • They’re patient: Addiction recovery takes time. A good sponsor understands that you’ll face challenges as you adjust to sobriety. They’ll keep supporting you even when you’re having a hard time.
  • They understand you: With an understanding sponsor, it’s easier to ask for help. You might seek someone with a similar background to yours. Maybe you’re a mom of 4. A sponsor who has been through motherhood and addiction might understand you on a deeper level. But everyone’s needs are different. Sometimes it’s better to find a sponsor with a different history of addiction. You never know what you can learn from a new perspective. Considering your unique recovery goals can help you find the right fit.

What Does a Sponsor Not Do?

There are some things your sponsor shouldn’t do.4 Even if you like them as a person, you should be wary if your sponsor shows any red flags: 

  • They impose their personal views on you: Your sponsor shouldn’t judge your recovery process. They might have similar experiences, but only you know what’s best for you. A sponsor should never urge you to make a decision based solely on their own beliefs. 
  • You’re already close with them: It’s not a good idea to have a loved one as your sponsor. You should be able to trust your sponsor and open up to them. Sometimes, personal relationships can lead to bias.
  • They exploit you: Your sponsor should never try to take advantage of you. Anyone in early recovery is in a vulnerable space. Your sponsor should understand that and do everything they can to empower you.
  • They’re not engaged in the program: If your sponsor regularly misses meetings, or you question their sobriety, they likely aren’t the best person to help you.
  • They believe they have every answer: A good sponsor isn’t afraid to say, “I don’t know.” If you feel like your sponsor always thinks they’re right or never considers another way, they might not be a good choice.

If you notice red flags like these, reach out to trusted members of your support network, both in and outside of AA. You can also talk to your therapist. And remember: you always have the right to change sponsors. AA’s literature on sponsorship5 specifies: 

We are always free to select another sponsor with whom we feel more comfortable, particularly if we believe this member will be more helpful to our growth in A.A.

How to Find a Sponsor

Typically, the process of finding a sponsor is informal. You might notice someone in the 12-Step program you admire. Maybe their outlook on sobriety inspires you, or they seem very open and honest. All you have to do is ask them to be your sponsor. Then, they can either accept or decline.

As a newcomer, you can also ask around the program. At some meetings, the leader may ask people who want to become sponsors to raise their hands. You can also ask people you meet if they know of anyone interested in taking on that role.

Your Responsibilities as a Sponsee

Just like your sponsor, you’ll have certain responsibilities in this relationship. Here are some tips to be a good sponsee:

  • Show up: Attending meetings regularly helps you stay on track. Try to let your sponsor know in advance if you have to miss a meeting.
  • Respect your sponsor’s boundaries: After you and your sponsor agree on boundaries, it’s important to honor them. Your sponsor has their own responsibilities outside of your recovery process. Of course, there may be times when you need to call them out of the blue. But this is an opportunity to practice building respectful relationships. Recognizing the other person’s needs is an important part of that process.
  • Work the 12 Steps: Show your sponsor that you’re just as committed to your recovery as they are. You can do this by working the 12 Steps of Alcoholics Anonymous or another 12-Step program. Sometimes you might leave meetings with assignments. Dedicate time to work on your sobriety outside of the program. Then, talk to your sponsor about your progress.
  • Don’t overshare: It’s easy to overshare as you become more comfortable with your sponsor. There’s nothing wrong with seeing your sponsor as a friend. But your sponsor isn’t your partner, your parent, or a clinician. They’re just one person in your wider support network. 

In most 12-Step programs, your sponsor plays an integral role. Still, many people reach sobriety without a sponsor at any point in addiction recovery. It all depends on what makes the most sense for your recovery process. 

Learn more about sponsorship and 12-Step rehab programs that might be a good fit for you.

Frequently Asked Questions About AA Sponsorship

What’s the role of a sponsor in my recovery?

A sponsor serves as a mentor and guide, providing crucial support throughout your recovery journey. They offer guidance, answer questions about addiction and the program, and help you work the 12 Steps. While having a sponsor isn’t mandatory, it’s highly encouraged in most 12-Step programs for better outcomes.

What qualities should I look for in a good sponsor?

A good sponsor should be knowledgeable and able to give guidance, while also maintaining healthy boundaries and encouraging your personal responsibility. A good sponsor listens, offers support, and understands the challenges of addiction recovery. Finding someone who understands your background and recovery goals can be beneficial.

What are red flags to watch out for in a sponsor?

While sponsors are meant to support your recovery, there are certain warning signs to be aware of. A sponsor should not impose their personal views, exploit you, or be disengaged from the program. It’s also important to avoid choosing a sponsor who is a close friend or family member to maintain objectivity. If you notice any red flags, seek support from other trusted people in your support network and consider changing sponsors.

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What Is the 13th Step of AA?

While there are only 12 official steps in Alcoholics Anonymous (AA), you might hear about an unofficial “13th Step.” This term refers to a romantic or sexual relationship between an AA veteran and a new member. 

Even if your feelings are real, these relationships can be very harmful. People just joining AA are typically in the early stages of sobriety. This is a vulnerable time. Long-term AA members can easily take advantage of newcomers, whether they mean to or not. 

You have the right to feel safe in your recovery. If an AA member makes you uncomfortable, check in with your support network. This might include your therapist, your sponsor, or other AA members with whom you have a trusting relationship.

Taking the 13th Step or “13th Stepping” 

The 13th Step isn’t just about sex.1 There’s a power imbalance between people in different stages of healing. AA veterans often have authority within their group, especially over new members. By dating or having sex with people in early recovery, 13th Steppers take advantage of their position.

Many people are vulnerable when they first join AA.2 If drinking has damaged your past relationships, you might be socially isolated. At the same time, most AA newcomers are still learning how to set healthy boundaries. So you might turn to long-term members for advice and emotional support. 

At first, 13th Steppers may seem like trustworthy role models—and many veteran AA members have the best intentions. But others use 12-Step meetings to look for newcomers they can pursue. And because most 12-Step groups are relatively informal,3 it can be hard to hold members accountable.

Who’s Considered a 13th Stepper?

It’s important to note that anyone can be a 13th Stepper.4 The term refers to the power dynamic between long-term and recent sobriety. Age, gender and other aspects of identity can add to a 13th Stepper’s apparent authority.

Are Any Intimate Relationships Possible Within AA?

While some 13th Steppers actively prey on people who are new to the program, these dynamics aren’t always black and white. For example, some experienced AA members may feel genuinely attracted to a new member. And for many people in recovery, it’s easier to date people who share your history of addiction. It could even seem like starting an intimate relationship within AA will support your healing process.

However, 13th Stepping isn’t that simple. It puts AA veterans in a sponsor-like role that can boost their self-esteem. It can also make newcomers feel indebted to their partners. Often, these dangers outweigh any potential benefits. 

If you’ve been sober for some time, you might be able to date someone with a similar history. When you meet on equal terms, the power dynamics of the 13th Step may not apply. But any romance within AA can still affect your recovery. Even relationships between peers can end dramatically. In that case, seeing each other at meetings could be painful. If you decide to date someone else in recovery, it’s safer to make sure each of you has your own sober support network.

The Dangers of 13th Stepping

When you’re new to the 12 Steps, AA meetings are a place to find support, solace and community. The 13th Step has the opposite effect. When veterans prey on newcomers, dating in early recovery can increase your risk of relapse.5 

Takes Time and Energy Away From Recovery

It’s standard advice in AA to abstain from starting a new romantic relationship6 for the first year of recovery. During that time, it’s essential to focus on yourself. New sexual relationships take up a lot of time and energy. As comforting as that can be, they also distract you from healing.

Increases Stress

Even positive relationships increase stress, which is a major contributor to relapse.7 And going through a breakup is even more stressful. It can also jeopardize your emotional safety within your AA group.

Alienates Newcomers From AA

13th Stepping is predatory. When AA veterans make sexual advances, they put unfair pressure on new members. The new person might feel like if they say no, they’ll have to leave the group. That cuts them off from valuable community support. 

Puts Newcomers at Risk

13th Stepping isn’t only distracting and isolating; it can also cause outright harm. There are documented cases of predatory AA veterans assaulting newcomers. Monica Richardson’s film The 13th Step8 describes many of these cases, exposing how some AA members take advantage of people in early recovery.

13th Stepping is not only dangerous, but indicates a need for additional professional help. If someone shifts from managing their addiction to predatory behavior, this could be a sign of other behaviors that require attention.

How to Best Navigate a 12-Step Program

A 13th Stepper’s predatory behavior is never the newcomer’s fault. But if you join AA, you can still take certain precautions to keep yourself safe during early recovery. 

Consider a Break From Dating and Intimacy

Dating and intimacy can distract you from the healing process. By taking a break, you prioritize your own needs. You can use this time to get to know yourself in this new phase of your life. When you’re ready to date again, you’ll have a much clearer sense of what you want in a romantic relationship.

Get Community Support

If someone in AA makes you uncomfortable, talk to other members you trust. Consult the literature, ask your sponsor, and check in with loved ones. You can also ask your therapist what they think. When other people know what’s happening, they can hold both you and the other group member accountable.

Learn About Sponsorship

Sponsors are there to help you work the Steps.9 They shouldn’t coerce you to make a particular decision, and they should never have sex with you. In this dynamic, even consensual sex is harmful. If your sponsor acts inappropriately, you have every right to end the relationship and find a new sponsor. 

Observe and Report Predatory Behavior

12-Step veterans with good intentions don’t make advances on newcomers. If you notice someone making sexual advances—toward you or another new member—keep your distance. You can also talk to other group members about what’s happening. If that doesn’t help, you can leave and look for a different 12-Step group in the area or online. 

Find a 12-Step Program That Works for You

The 13th Step can cause serious harm. It’s important to be aware of this dangerous dynamic, so you can focus on your healing process. People seeking support for addiction recovery deserve to feel safe in AA. 
Every 12-Step group is unique. If you think the 12 Steps would be a good fit for you, search 12-Step rehab programs to begin your recovery journey.

Frequently Asked Questions About 13th Stepping

Who is considered a “13th Stepper?”

Anyone can be a 13th Stepper. This refers to the power dynamic between long-term 12-Step members and those in early recovery, irrespective of age, gender, or identity.

Are any intimate relationships possible within AA?

While it may seem tempting to date someone with a shared history of addiction, the dangers of the 13th Step, such as power imbalances and emotional dependencies, often outweigh the potential benefits. It’s crucial to prioritize your recovery and seek support from your own sober support network.

What are the dangers of the 13th Step in AA?

Engaging in the 13th Step can lead to risks like increased vulnerability to relapse, diverting your focus from recovery, heightened stress levels, potential emotional harm, and isolation from a supportive AA community. It’s crucial to be aware of these dangers and take necessary precautions to safeguard your well-being in early recovery.

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The Link Between Substance Abuse and Domestic Violence: Understanding and Breaking the Cycle

There’s a strong relationship between substance abuse and domestic violence. Abuse is traumatic, and its effects can follow you even after you end the relationship. Many people use drugs or alcohol to cope with that trauma, which can quickly lead to addiction. But addiction is traumatic, too. What starts as a coping mechanism might eventually compound the problem. When you’re ready to end this cycle, a rehab that treats trauma and addiction can help you move forward.

If you or someone in your life is experiencing domestic violence, you can call the National Domestic Violence Hotline at 1-800-799-SAFE (7233) to get immediate support. 

What Is Domestic Violence?

Domestic violence is the intentional use of force by a family member, romantic partner, roommate, close friend, or other loved one. There’s a common myth that all abuse is physical assault. In reality, domestic violence can be much more subtle and complex. You don’t have to wait for it to escalate. Instead, you can get help as soon as you notice any of these types of abuse, no matter how minor they may seem:

  • Intimidation
  • Destroying property 
  • Physical assault
  • Verbal insults
  • Social isolation
  • Forced sex
  • Harming pets
  • Financial, physical, or emotional control
  • Coercion to have sex, drink, or take drugs

Domestic violence can happen to anyone, regardless of their age, gender, or social standing. There’s also a complex relationship between substance use and domestic violence.1 These 2 issues often go hand in hand, and each one makes the other more likely. 

Both perpetrators and survivors of abuse have high rates of addiction.2

The Impact of Addiction on Domestic Violence

Addiction is common among perpetrators of domestic violence.3 25-50% of intimate partner abusers have substance use disorders. And as an abuser’s addiction grows more severe, both the frequency and severity of their abuse increases.4 

It’s important to note that most people experiencing addiction are not violent5 towards others. However, the influence of drugs or alcohol can make people with violent tendencies more likely to act on them.

By definition, being drunk or high changes your brain chemistry.6 As a result, drinking or using drugs can change the way you think, feel, and react to stress. You might be less capable of controlling your anger, making violence more likely. Ongoing drug use increases your risk of violent behavior7 over time. 

Social norms can also contribute to higher rates of violence. In some cultures, “I was drunk” is an acceptable excuse for a wide range of negative behavior, from telling secrets to picking fights. When people feel like they can blame their actions on substances, they may drink or use drugs to justify ongoing violence.8 This mindset can also prevent them from getting the help they need.

Women experiencing alcohol or drug addiction are also more likely to become victims of domestic violence.9 However, studies show that this often relates to their partners’ substance abuse issues even more than their own.

Substance use doesn’t cause domestic violence. And blaming violence on a person’s addiction—whether they’re the survivor or the perpetrator—removes the abuser’s responsibility.

Facts on Substance Abuse and Domestic Violence

Data shows a strong connection between correlate substance use and domestic violence: 

  • Domestic violence survivors are nearly 6 times more likely to develop alcohol addiction. 
  • Nearly 50% of women who enter addiction treatment are domestic violence survivors. The rates are much higher for women in opioid addiction treatment. 
  • When both people in a relationship use substances, their risk of interpersonal violence goes up.
  • 39% of incarcerated abusers have a history of alcohol addiction.
  • 22% of incarcerated abusers have a history of drug addiction.
  • Substance use is involved in up to 80% of child abuse cases.
  • Teens and young adults who were abused in childhood have a higher risk of addiction.
  • Serious physical violence occurs in 8-13% of all marriages.
  • Women who abuse substances are at a higher risk of domestic violence.

How Domestic Violence Can Lead to Addiction

Domestic violence survivors are at a high risk of addiction.12 That’s partly because it’s so common for survivors to self-medicate13 the symptoms of trauma. Survivors are also more likely to experience mental health issues.14 So they may use drugs or alcohol to cope with the symptoms of another diagnosis, like post-traumatic stress disorder (PTSD).

Addiction in Survivors of Intimate Partner Violence

Many people cope with the trauma of intimate partner violence (IPV) by using drugs or alcohol.19 For many survivors, this occasional coping method quickly turns into addiction—especially if you lack other coping strategies. Survivors of IPV also tend to have more severe addiction symptoms. 

Physical injuries from IPV can also lead to addiction. For example, it’s common for IPV to result in chronic pain or traumatic brain injury. Both of these conditions increase your risk of addiction. But developing an addiction also increases your risk of experiencing IPV again, and this can quickly become a cycle. Seeking treatment can keep you safe from further violence. 

Special Considerations for Men Who Have Survived Domestic Violence 

Although most research focuses on women survivors, 25-50% of people who survive IPV each year are men.20 And like women, studies show that male survivors of domestic violence are more likely to develop addiction. But the cultural stigma that male survivors face can be a barrier to treatment and recovery. 

Treatment for Addiction and Domestic Violence-Related Trauma

When you’re recovering from abuse and addiction, it’s ideal to find treatment that addresses both at the same time. Studies show that comprehensive treatment is more effective21 than seeking help for trauma and addiction separately. 

How Does Comprehensive Treatment Work?

Most rehabs that address both addiction and domestic violence offer trauma-informed care. Trauma affects everyone differently, and its impacts can be surprising. A trauma-informed approach accounts for your unique needs during recovery, even as those needs change.

Recognizing your triggers and respecting your boundaries is a huge part of this. For example, you’ll be able to say “stop” at any point in therapy, and take a break or change the subject. The physical environment will also be conducive to healing with well-lit common areas, no loud noises, and safety features like security personnel at entrances and exits. 

Integrated treatment also accounts for the role of trauma in addiction.22 For example, if you’re in cognitive behavioral therapy (CBT), you might learn how to cope with trauma triggers without using drugs or alcohol. These skills can help you navigate long-term recovery from both conditions. 

Aftercare Planning for Survivors of Domestic Violence

For survivors, aftercare includes more than ongoing mental health support. While that’s important, it’s just one part of your safety. In most programs, you can start planning for aftercare as soon as you enter treatment.

When you start rehab, your therapist may ask you to sign a no-contact contract,23 where you’ll agree not to communicate with your abuser during treatment. But after rehab, it’s not always that simple. If you have children with them or share assets like a house, the legal system may require some amount of contact. 

It’s also common for survivors to be socially isolated24 and have fewer financial resources immediately after an abusive relationship. So as you approach the end of treatment, you’ll work with your therapist to create a concrete safety plan25 for after you leave. That plan might include: 

  • Intentions around if, when and how you’ll be in contact with your abuser, including information about your legal rights
  • A safe place to live
  • A new phone number, email address or other contact information your abuser won’t have access to
  • A local therapist
  • In-person support groups
  • Relevant hotlines for social services
  • Other community resources

Healing from abuse is a deeply personal process, and every survivor has unique needs. Your provider can help you find the resources you need to achieve your recovery goals.

You can start healing from abuse and addiction in treatment centers around the world. Rehabs that treat trauma will help you plan for a safer, brighter future. 

Frequently Asked Questions About Domestic Violence and Addiction

How does substance use affect domestic violence?

Substance use is common among both perpetrators and survivors of domestic violence, and it can increase the risk and severity of violent behavior. Alcohol and drugs change brain chemistry, making it harder to control anger and increasing the likelihood of violence.

How can rehab help with domestic violence and addiction?

Rehabs that specialize in treating both addiction and trauma offer a safe, supportive space where survivors can heal from the trauma of abuse while also addressing their addiction. Treatment often includes individual and group therapy, medical care, and complementary therapies. Rehab can also provide survivors with the skills and tools they need to build a healthy, substance-free life after leaving the program. It’s important to choose a rehab that’s equipped to handle both issues and has experience working with survivors of domestic violence.

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What is Hangover Anxiety?: Why Drinking Causes ‘Hangxiety’

Hangover anxiety, or hangxiety, isn’t a diagnosis, but rather how you feel after a night of drinking alcohol. A hangover has physical symptoms like nausea and a headache, but you can have mental effects as well.

Drinking responsibly likely won’t lead to these negative feelings; however, if you’re consistently drinking a lot and feeling hangover anxiety, then it may be time to look for help. Getting treatment for alcohol addiction can help you get a handle on your drinking, so you don’t have to wake up with worry the next morning. 

Hangover Anxiety or ‘Hangxiety’

75% of those who get a hangover have some impairment in their normal functioning1, like difficulty concentrating. On top of that, roughly 22% of drinkers also experience psychological effects like anxiety and depression after a night out. This is what we call hangxiety.

What Does Hangover Anxiety Feel Like?

When you start drinking, alcohol drives a surge of endorphins in the brain2, which feels good at first. Then, after this rush, there’s a decrease in blood alcohol concentration (BAC) which leads to a form of withdrawal. This is what we commonly refer to as a hangover.

This withdrawal affects you physically and mentally, including provoking anxiety and depression symptoms. Hangover anxiety can look different for everyone, but these are some common symptoms:

  • Restlessness
  • Anxiousness
  • Ruminating on yesterday’s events
  • Heart racing
  • Feeling guilt
  • Difficulty concentrating

What Causes Hangover Anxiety?

After your endorphins drop, your brain can quite literally feel exhausted the next day. Your body uses a lot of energy trying to maintain homeostasis after being affected by the alcohol. And cortisol, the stress hormone, releases after drinking3, making you feel even more anxious. 

These factors can also exacerbate hangnxiety symptoms:

1. Social Anxiety

You might use alcohol as a “social lubricant” if you experience social anxiety. This can cause you to drink more than you should. Though for those few intoxicated hours you may feel less anxious, these feelings return as the alcohol wears off. And if you have a hangover from excessive alcohol consumption, your anxiety can skyrocket. Alcohol will enhance whatever emotional state you’re in, so if you’re anxious, it’s going to come back in full swing.

2. Water intake

Alcohol is a diuretic, so drinking it makes you dehydrated. This can contribute to hangover anxiety because low water intake, which happens while drinking, is associated with detrimental effects on mood4. The more hydrated you are, the better chance you have of being in a good mood.

3. Sleep

Alcohol causes poor sleep quality5 because it messes with your rapid eye movement (REM) cycle. This, in turn, negatively affects your mood because getting proper sleep is vital for good mood and functioning. 

4. Emotional dysregulation

Emotional dysregulation is a common symptom in disorders like anxiety and depression. It’s also associated with intense cravings, higher alcohol consumption, and is commonly experienced during hangovers6. Lowered emotional competence during a hangover can lead to negative mood and thoughts, or, what you may feel during hangxiety. This can also contribute to regretful drinking behaviors.

5. Repetitive negative thinking (RNT)

Repetitive negative thinking (RNT) is negative thought patterns that are recurring, unproductive, and common in disorders like anxiety and depression. It’s also a part of emotional dysregulation. These patterns of thinking are associated with prolonged negative emotional states6, so this can exacerbate symptoms when you experience hangover anxiety. 

How to Cope with Hangxiety

The best way to avoid hangxiety is to avoid drinking, especially in excess. Doctors recommend drinking a minimal amount of alcohol because excessive alcohol consumption can lead to various health problems such as liver damage, heart disease, and certain types of cancer.

However, if you do decide to drink, there are a number of ways you can cope with your hangover anxiety and make this experience manageable:

However, drinking responsibly, or being abstinent, can help you avoid these feelings all together.  

How to Have Fun Without Alcohol

Life can be just as fun, if not better, without alcohol. You’ll feel healthier and more energized, which can help you do more outdoor activities like hiking or kayaking. You’ll also save a lot of money from not buying drinks, which you can spend on new experiences like travel or exploring the area you live in.

You can also talk with your therapist and dig into the real reasons why you’re drinking alcohol. Why are you having this drink? And why do you feel like you need to drink so much? This can reveal deeper issues that you can work through together. 

When to Seek Professional Help for Your Drinking and Anxiety

Taking a step back and assessing the role that alcohol plays in your life, especially if you have pre-existing anxiety or depression, is crucial. If you’re using alcohol as a crutch, and as a coping mechanism to suppress difficult feelings, then it may be time to reach out for help.

Mental Health Treatment Options

Alcohol is a depressant, so it can aggravate your existing conditions. If you drink to escape your anxiety or depression, treating the root cause of your disorder can help mediate this issue.

Attending an outpatient program can teach you skills to help you replace your drinking with healthy coping techniques. You’ll explore how drinking has been a way to hide from uncomfortable feelings, and then you’ll learn how to face those hard emotions. You’ll likely practice different talk therapies like cognitive behavioral therapy (CBT) to learn new positive ways of thinking. 

Virtual treatment for anxiety and depression can be a great way to learn these tools with more flexibility. You can prioritize healing and see how it fits into your life.

Alcohol Addiction Treatment Options

Detox with a licensed professional may be the first step in your sobriety journey. Safely ridding your body of alcohol can help you feel clear minded and ready to tackle treatment. Different levels of residential or outpatient care can help you replace your unhealthy coping mechanism, drinking, with positive habits.

A great option post-treatment is sober living homes. These programs are less structured than residential rehab, and provide a comfortable place for you to focus on your recovery. While living here, you’ll likely attend an outpatient program, go to work or school, and grow with other companions in recovery. 

Life Without Worry in the Morning

Drinking socially and safely is perfectly acceptable, but if heavy drinking and hangxiety is a normal thing that you’re getting addicted to as a coping mechanism, then it’s time to get help. Life can feel so much more fulfilling without hiding behind alcohol. Embrace your true self and find freedom through rehabs for alcohol addiction.

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California Sober: What Is It and What Does It Mean for Addiction Recovery?

What does it mean to be “California sober?” This is a relatively new idea in addiction recovery. And while some people swear by it, it’s certainly not right for everyone.

What Does it Mean to Be California Sober?

“California sober” is a relatively new term in addiction recovery. It’s not a clinical term, and it has a very loose definition. Singer Demi Lovato popularized it when they described using marijuana and alcohol during recovery from opioid and stimulant addiction1 after a nearly fatal overdose:

“Telling myself I can never have a drink or smoke marijuana is setting myself up for failure because I am such a black-and-white thinker. I had it drilled into my head for so many years that one drink was equivalent to a crack pipe.”

Some people say being California sober means only using marijuana while abstaining from alcohol and other drugs. Other people say that it’s using marijuana in addition to psychedelics or natural drugs like kratom or kava. Some people in recovery for alcohol addiction may still drink in moderation and consider that as being California sober. The term means vastly different things to different people.

On the other hand, traditional sobriety is the complete abstinence from all alcohol and drugs. It’s much more strict than being California sober. However, even if you take this approach to recovery, there are some gray areas. For instance, people using medication-assisted treatment (MAT) still qualify as traditionally sober if they’re only taking medications that treat addiction.2 

Abstinence is a popular approach to recovery in 12-Step programs and most residential rehabs. And studies show that while traditional sobriety isn’t the only way to recover from substance abuse,3 people who remain abstinent from all drugs and alcohol often report a better overall quality of life. 

California Sober as a Form of Harm Reduction

Harm reduction interventions,4 like being California sober, aim to reduce the harmful consequences of substance abuse. So with this approach, you might limit the number of daily drinks you have instead of quitting alcohol entirely. The goal is sustainability, not total abstinence.

Moderation means different things to different people. Some replace “hard” drugs like methamphetamines, opioids, or stimulants with “soft” drugs like marijuana, natural psychedelics, or alcohol. The belief is that these natural drugs are safer5 than synthetic drugs. However, that’s not necessarily true.

Does Going “California Sober” Work?

Many people think “soft” drugs are automatically safe.6 And it’s true that drugs like marijuana typically have a lower risk of overdose and other negative effects. But they’re not entirely harmless. 

Every substance has the potential to be addictive—even marijuana. Over time, any type of substance use hijacks your brain’s reward system. Experts believe that addiction to one drug might even make you more sensitive to other drugs. If that theory is correct, then going California sober might just increase your risk of developing a new addiction.

Is Marijuana a Better Alternative?

Despite what many people think, you can become addicted to marijuana. In fact, studies show that about 30% of people who use marijuana become dependent on it.7 You may feel more irritable, less hungry, or even experience cravings for up to 2 weeks if you quit using marijuana.  

Some data also suggests that marijuana might be a gateway drug.8 One study found that adults who used marijuana were at a much higher risk of alcohol addiction. Whether because of social pressure or brain chemistry, cannabis use might make it harder to abstain from drinking.

On the other hand, marijuana’s health effects may help some people reduce their use of other drugs. For example, marijuana is a powerful painkiller.9 Some doctors are using it to decrease patients’ need for opioid medications. Experts note that this treatment can “dramatically lower opioid use and can provide pain relief.”  If you’re in recovery from opioid addiction, going California sober might be extremely helpful.

The Downsides of Being California Sober

“Soft” drugs can harm your mental and physical health just as much as “hard” drugs. Regularly using marijuana can have a variety of harmful effects:10

  • Lung irritation, illness, and infections for people who smoke
  • Increased heart rate, which raises your risk of heart attack
  • Severe nausea and vomiting 
  • Paranoia
  • Depression and anxiety
  • Worsened symptoms for people with pre-existing mental health conditions, especially schizophrenia 

It’s also common for people who are California sober to use psychedelics like LSD and psilocybin, which is found in mushrooms. And while many people believe that these drugs are completely safe, both psilocybin and LSD can cause mental health symptoms:11

  • Panic attacks
  • Increased delusions
  • Flashbacks to negative experiences
  • Impaired memory

Alcohol also causes serious long-term physical health effects:12

  • Heart disease
  • Cancer, including mouth, liver, and colorectal cancer
  • Alcohol-associated hepatitis and cirrhosis
  • Stroke
  • Reduced bone density 

Natural drugs like kratom and kava can also cause long-term harm13 to your body. For example, long-term use of kava can damage your liver14 and kidneys. It can also exacerbate any pre-existing mental health symptoms.

No Set Standard of Sobriety

Each California sober person in recovery gets to decide which drugs they can use, when, and how often. And because it isn’t set in stone, you may find yourself changing your definition of sobriety to slowly include more and more frequent drug or alcohol use. This flexibility can become a slippery slope back toward addiction. Traditional sobriety sets strict boundaries around alcohol and drugs that may be more difficult to cross. 

Increases Your Risk of Relapse

George Koob, director of the National Institute on Alcohol Abuse and Alcoholism, explains that the California sober trend may trigger relapse:15

“I think substituting one intoxicant for another has a lot of dangerous pieces to it. What if you decided to smoke marijuana and then decided to drink a little alcohol? An intoxicant can help with withdrawal, but it can also act as a cue and trigger craving for a drug.”

Your risk of relapse is especially high16 if you used to drink or smoke marijuana while using more dangerous drugs. For example, if you would typically drink and use cocaine at the same time, drinking in recovery may trigger your cravings for cocaine.  

Doesn’t Address the Root Cause of Your Addiction

Trauma is a common cause of addiction.17 Being California sober might still enable you to self-medicate the symptoms of trauma, just with “softer” drugs. You might continue to seek out substances or behaviors that help you cope with triggers. This can be less harmful than using “harder” drugs—but it’s even better to address the underlying cause of your symptoms.

Potential Benefits of California Sober

While there are risks to practicing moderation, being California sober may benefit people seeking more grace in their recovery. 

Reduced Stigma

Recognizing that success is a spectrum can reduce the amount of stigma18 you experience in recovery. Some abstinence-only programs teach that relapsing is a sign of failure. However, most people relapse 3-4 times19 before finding long-term success. 

Dr. Brian Hurley, director-at-large for the American Society of Addiction Medicine, explains: 

“I’m less interested as an addiction physician in focusing on whether somebody is completely abstinent from every substance ongoing forever, and I’m more interested in: How have their lives changed in response to treatment? How are their behaviors improving?” 

According to harm reductionist philosophy, any positive change is a success.20 Being California sober means not punishing yourself for very normal parts of recovery, like relapse and cravings. Instead, it can help you embrace the challenges of healing. 

More Support and Access to Treatment

Many rehabs require clients to be abstinent21 from all substances. For some people, this can be a barrier to treatment. Data suggests that if people with severe addiction can access free and immediate treatment, many will still refuse because they don’t want to be totally abstinent. 

Studies show that moderation-based treatment plans can be effective for long-term recovery,  compared to abstinence-only programs. For example, people recovering from alcohol addiction are more likely to drink more heavily during a relapse than people practicing moderation. Being California sober can teach you how to manage your drinking, which may help you continue to drink at a healthier level. 

Expert Opinions on Going “California Sober”

Many experts in the field of addiction recovery critique the idea of being California sober. Some, like addiction treatment administrator April Marier, say it’s just ineffective. Marier compares the trend to “switching seats on the Titanic22 — it’s not going to save you; you’re still going down.” 

Others, like addiction specialist Ken Seeley, say the very idea could be harmful to other people in recovery:  

“I think the term ‘California sober’ is quite disrespectful to the sober community.23 I know a lot of people that work really hard to hold their abstinence and fight for their lives in recovery, and to bring up this new term, ‘California sober’ is so inappropriate.”

But some addiction experts, like Dr. Marlene Martin, see the benefits of being California sober.24 Everyone should have support in reaching their personal recovery goals, Martin says: 

“For some people, it’s reducing, for some it’s discontinuing, for some people it might be harm reduction—not getting HIV or not overdosing. There are lots of ways people who use drugs can improve their health and well-being.”

Choose the Sober That Helps You the Most

Everyone’s pathway to recovery is different. Even if you wouldn’t seek treatment that requires abstinence, you can still heal from addiction. However, if you need to set stricter boundaries around drug use, traditional sobriety may be more achievable. 

Recovery can also be a fluid process. You don’t have to decide everything in advance. Even Demi Lovato says that they are now “sober sober,”25 because being California sober stopped working for them. But other celebrities continue to practice this type of moderation. There’s no one right way to heal.

You have the right to decide what healing means to you. 


Connect with a residential rehab program to learn more about your options for recovery.

Frequently Asked Questions About Being “California Sober”

What does it mean to be “California sober?”

Being “California sober” means that people avoid “hard” drugs like cocaine, opioids, or stimulants with “soft” drugs like marijuana, natural psychedelics, or alcohol.

What are the risks of being “California sober?”

“Soft” drugs like marijuana or natural psychedelics can harm your mental and physical health, and can still be addictive. Because there’s no set standard for sobriety, it can be a slippery slope back toward addiction.

Is being “California sober” a form of harm reduction?

Yes, being “California sober” is a harm reduction approach. It aims to reduce the harmful consequences of substance abuse by limiting the number of daily drinks or drug use instead of quitting entirely. The goal is sustainability, not total abstinence.

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What Is the Success Rate of Alcoholics Anonymous?

Even if you’re just starting recovery, you’ve probably heard of the 12 Steps. This philosophy started in Alcoholics Anonymous (A.A.), and has grown into countless other 12-Step groups and rehab programs. For many people, the 12 Steps are central to the process of healing. 

But how effective are the 12 Steps, really? Some people swear by them—but they’re not right for everyone. When you’re planning your recovery, it’s important to choose the best possible approach for you. That could include 12-Step rehab, alternative treatment, or something else entirely. 

What is Alcoholics Annonymous?

Alcoholics Anonymous (AA) is an international fellowship of men and women who have struggled with alcohol addiction. AA is a non-profit organization that operates on a voluntary basis, and its members support each other in their journey towards sobriety.

The program is based on the twelve steps, which are spiritual principles that guide individuals towards a new way of living. The steps involve admitting powerlessness over alcohol, making a moral inventory of oneself, making amends to those harmed by addiction, and seeking spiritual guidance.

AA meetings are held regularly and provide a supportive environment for members to share their experiences, strength, and hope with each other. Members are encouraged to work with a sponsor, who is someone further along in the program and can provide guidance and support.

AA does not endorse or promote any particular religion or belief system and is open to anyone who wants to stop drinking. The anonymity of members is respected, and the organization is self-supporting through contributions from its members.

Understanding the 12 Steps of AA

Alcoholics Anonymous (A.A.) began in the 1930s.1 It was co-founded by Bill Wilson—or Bill W.—and his colleague Dr. Bob. Both men were in recovery from alcohol addiction when they met. Through their friendship, they realized how crucial peer support was for their sobriety. Over time they developed the 12 Steps and began hosting meetings for other people in addiction recovery.

The 12 Steps themselves are specific actions a person can take to heal from addiction. Step 1, for example, reads “We admitted we were powerless over alcohol—that our lives had become unmanageable.” Members of these groups encourage each other to follow these steps toward ongoing sobriety. 

Sponsorship is another core tenet of A.A.2 and other 12-Step groups. Members with some experience in recovery can sponsor newer participants. In these 1:1 relationships, sponsors offer support and fellowship. You’ll cultivate a close relationship with your sponsor, so you can call on them for help at any point in your healing journey. 

Faith-Based Recovery

This approach is faith-based, meaning that participants express their faith in a higher power. Despite its roots in Christianity, the 12-Step philosophy welcomes people of any and all religious backgrounds. In Step 3, for instance, members submit themselves “to the care of God as we understood Him.” If you find comfort in spirituality, the 12 Steps might be a good fit during addiction treatment.

Free Meetings Around the World

12-Step groups like A.A. are best known for their free, peer-led meetings. According to the A.A. website, anyone who “wants to do something about their drinking problem”3 is welcome. During a meeting you might pray, listen to a guest speaker, share your story, or hear from other members. Every meeting is a little different, and there are countless sessions to choose from. These meetings take place all over the world—you can even find them online.

The 12 Steps in Rehab

You can follow the 12 Steps on your own, in a peer-led meeting, or in formal addiction treatment. Many rehab programs are based on these ideals. Patients talk about the Steps in individual therapy and in group sessions. You might even attend peer-led meetings, either in your rehab or in the nearby community. If you start following the 12 Steps in rehab, you can easily join a local group once you complete treatment and return home. 

How Effective Is A.A.?

Data shows that A.A. is as effective as other types of addiction treatment.4 But it’s not right for everyone. For example, one study found that A.A. had a 42% success rate, compared to the 35% success rate of cognitive behavioral therapy (CBT). But Deborah Becker, a correspondent for NPR, explains that there’s a lot of nuance behind these numbers. “The thing that the researchers point out is that AA is free,” she says. “You don’t have to make an appointment. It’s open to everyone. And I think that is what they’re saying, is that it saves money, it’s very accessible, and it’s showing these long rates of continuous abstinence.”

Other experts agree that the length of treatment plays a role. While A.A. and other approaches have similar success rates in the short term, the 12 Steps have higher long-term success rates.5 But researchers are still gathering data on this issue. We don’t know, for instance, whether other free, peer-led support groups are as effective as A.A. 

Non-12-Step Support Groups

Not everyone draws strength from spirituality, or from fellowship with groups of people. You might prefer 1:1 relationships with care providers or a small circle of loved ones. What’s more, A.A. encourages members to be completely sober.6 If you’re taking a harm-reductionist approach to recovery,  A.A. might not be a good fit. There are many other free, peer-led recovery groups to choose from. 

SMART Recovery

In SMART Recovery, SMART stands for Self-Management and Recovery Training. These groups are based on scientific principles instead of encouraging faith-based recovery. Members work toward self-empowerment through behavioral techniques. 

Like A.A., this is a fellowship of people seeking recovery from addiction. Unlike those in A.A., SMART recovery facilitators have some formal training.7 They’ll offer concrete advice to help you plan your recovery. As member Jan L. writes, “If you are ready to do the work, and that’s a very big IF, SMART Recovery tools begin to work on day one.8 You do not have to come for weeks before you see progress.”

Secular Organizations for Sobriety (S.O.S.)

Secular Organizations for Sobriety, or S.O.S., is a network of groups that take place online and around the world. This non-profit also helps people begin new meetings to support people through addiction recovery. While not every group in S.O.S. shares the same ethos, none of these meetings are religious.

LifeRing Secular Recovery

Members of this organization heal “through the lens of LifeRing’s 3-S philosophy of Sobriety, Secularity, and Self-Help.” They support each other by candidly sharing their experiences and practical tips for recovery. 

LifeRing participants strive to “strengthen the Sober Self” in free meetings,9 which take place both in person and online.

Women for Sobriety (WFS)

Unlike other non-12-Step groups, Women for Sobriety (WFS) offers far more than free, peer-led meetings. WFS is a non-profit organization that also performs addiction research, outreach, and helps establish mutual aid networks. They also hold meetings for women in recovery, both in person and online, as well as online chat rooms. Their services are open to all women, including trans women. 

Moderation Management

Moderation Management (MM) takes a harm-reductionist approach to recovery. In other words, these groups don’t require or even recommend that members be totally sober. As one member of their online community writes, “MM has given me something I’ve been missing10 for a long time: Hope. Hope that I can do this. I can’t imagine a life entirely without alcohol, and now I know I don’t have to. Armed with the tools necessary to feel empowered, I can abstain. And I can moderate. And I can make that decision for myself.”

MM specifically focuses on moderating alcohol use, rather than drug use. These meetings are a good fit for people trying to drink less, who don’t want to cut alcohol out of their lives entirely. 

Alternative Treatment Approaches

While group meetings can be helpful, they’re just one part of an effective recovery plan. Many people also need more formal treatment. That could be as simple as seeing a therapist, or as comprehensive as attending residential rehab. 

If the 12 Steps align with your values, you’ll have many rehab programs to choose from. But just as many rehabs take a different approach to addiction treatment. 

Evidence-Based Treatment

This type of care is founded on robust scientific research. Western medicine includes countless evidence-based treatments for physical and mental health. For example, an evidence-based rehab program might offer:

Most evidence-based care follows predefined treatment protocols. But your provider may still recommend changes based on your exact needs. If you’d like to take this scientific approach to recovery, talk to your doctor or therapist about which specific therapies might be the best fit.

Holistic Treatment

Also called integrated, complementary, or alternative treatment, holistic rehab incorporates a variety of therapies. From acupuncture to naturopathic medicine, these modalities honor each client’s mind, body and spirit. 

Holistic therapies come from global traditions of healing. Some of them, like meditation, are also evidence-based treatments for addiction.11 Others are available in rehab while experts continue to research them. These approaches aren’t offered as a substitute for evidence-based care. But in combination with other treatments, they can be crucial parts of your recovery process. 

Is 12-Step Treatment Right for You?

The 12 Steps work well for people who draw strength from their faith and community. If these values fit well with yours, A.A. or a similar group might be the right way to approach healing. 

If this philosophy is central to your process, you can begin recovery in a 12-Step rehab program.

Frequently Asked Questions About A.A. Success Rates

What is the success rate of Alcoholics Anonymous (A.A.)?

The success rate of A.A. is comparable to other types of addiction treatment. One study found that A.A. had a 42% success rate, compared to the 35% success rate of cognitive behavioral therapy (CBT). However, the length of treatment plays a role, and the 12 Steps have higher long-term success rates. It is important to note that A.A. is free and open to everyone, and shows long rates of continuous abstinence.

How effective is A.A. in addiction recovery?

A.A. is as effective as other types of addiction treatment. However, it’s not the right approach for everyone. It’s important to choose the best possible approach for you, which could include 12-Step rehab, alternative treatment, or something else entirely.

Are there any non-12-Step support groups for addiction recovery?

Yes, there are many non-12-Step support groups for addiction recovery. These include SMART Recovery, which is based on scientific principles instead of faith-based recovery, and Secular Organizations for Sobriety (S.O.S.), a non-profit organization that helps people begin new meetings online and around the world.

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Understanding Family Roles in Addiction: How to Break the Cycle

One person’s drug use can affect their whole community. That includes family, friends, colleagues, and anyone close to you. Whether you or someone you love is in treatment for addiction, understanding family roles in addiction can help you heal.

Addiction and Family Systems

Addiction always has a context. Most people turn to drugs and alcohol as coping mechanisms. You might be dealing with mental health symptoms, trauma, or just the stress of daily life. Any of these issues—including addiction itself—can relate to your family dynamic. 

To heal a dysfunctional family system, it might help to think about family roles. Family therapist Sharon Wegscheider-Cruse introduced this framework in her 1989 book Another Chance: Hope and Health for the Alcoholic Family. In it, she describes common ways that family members interact when one person has addiction. 

This model isn’t universal, and it might not describe your experience perfectly. But learning about these different roles can give you insight into your own behavior. That newfound understanding can empower you to communicate your needs, set clear boundaries, and build stronger relationships within your family.

The 6 Family Roles

Wegscheider-Cruse describes 6 different family roles that support addiction.1 Each one has specific emotions, needs, and patterns of behavior. 

The Person With Addiction

The person actively using drugs or drinking is at the center of this dynamic. Even if you feel isolated, your addiction can influence everyone around you. That doesn’t mean you’re responsible for everything that happens in your family. Sometimes, it’s just the opposite.

Successful addiction treatment addresses the underlying cause of your behavior. For example, your addiction might stem from childhood trauma. Your family may be the cause of that trauma or they may have survived it alongside you—or both. Sometimes, you’ll need to let go of these relationships to move forward. In other cases, rebuilding them can be vital to your recovery.

The Caretaker

The caretaker, or enabler, tries to protect their loved one with addiction. Because addiction and codependency go hand in hand, that can be counterproductive. It might feel like you’re keeping them safe. But in reality, you’re shielding them from the consequences of their own actions. And that makes it harder for them to realize they need help.

Enabling someone with addiction also puts the caretaker in harm’s way. You can find yourself bearing the brunt of someone else’s behavior. For example, imagine your loved one can’t pay their bills because they’re spending too much money on drugs. By lending them money, you risk your own financial security. 

The Hero

This person, often the oldest child, sets out to save the family’s reputation. They put on a brave face and work hard to achieve their goals. To outsiders, they appear stable and successful. While that’s sometimes accurate, it’s not always the hero’s primary goal. 

The hero feels responsible for their family’s safety and security. They may experience parentification,2 in which a child takes on the role of a parent. Sometimes that means caring for their siblings or earning money at a young age. Heroes might also provide emotional support to adults in the family. People in this role tend to feel overwhelmed, anxious, and depressed.

The Mascot

The mascot is like a class clown. This person tries to distract their family from the impacts of addiction. They use humor and kindness to keep everyone happy. In the short term, their behavior lightens the mood. But in the long term, it can lead to serious problems.

As a child, the mascot resolves conflict with jokes or distractions. As an adult, this can prevent them from building strong relationships. They may not know how to face communication issues or power struggles. And if humor is their primary coping mechanism, other people might not take them seriously. 

The Lost Child

Caught up in the whirlwind of addiction, family members ignore the lost child. This person might be “the quiet one,” or seem like they live in their own world. Perhaps they love reading, video games, or another kind of escapism. Without the emotional support they need, they look for other ways to cope.

The lost child is isolated, often feeling sad and lonely. Many develop an intense fear of abandonment. Data suggests lost children might be more vulnerable to personality disorders,3 especially avoidant personality disorder. 

The Scapegoat

Like the mascot, the scapegoat distracts their family from the person with addiction. But instead of using humor, they act out. This person might start using drugs themselves, or spending time with friends who do. They also take unnecessary risks, requiring other family members to solve their problems. 

This behavior can interfere with a child or teen’s social development. Scapegoats are at higher risk for educational, interpersonal and even legal problems as they get older. 

Finding Help for Families

These Family roles in substance abuse describe patterns of behavior, not permanent parts of your identity. Think of them as a tool for recovery, and not a way of justifying harmful dynamics. Understanding your relationships can help you improve them. 

Most rehabs offer some form of family therapy. Depending on your program, this could mean anything from virtual sessions to an intensive family program. Treatment can help each person understand their family role in the context of addiction recovery. 

Family therapy is available for families of every structure. You can look for a program that treats teens and their parents, married couples, or entire chosen families. Some providers have even more specific areas of expertise. For example, you can easily find a rehab program for LGBTQ+ clients.

Family involvement also empowers each person to heal on their own. In addition to group sessions, family members with and without addiction can benefit from individual therapy. This treatment offers you a safe, private space to explore your own feelings. You can also learn practical ways to improve your behavior, both for your family’s sake and your own. 

Search our list of rehabs to find programs with family therapy, treatment for loved ones, and other types of specialized care.

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7 Essential Coping Skills For Drug and Alcohol Use

Finding healthy coping skills for drug and alcohol use can feel overwhelming, especially when you’re already preoccupied with other stressors. Sometimes addictions form because they seem like means to deal with uncomfortable situations and feelings. And, as a result, substance use has the potential to turn into a coping mechanism; however, it’s a harmful one. 

Learning the tools to navigate recovery, and applying them, can be extremely rewarding. Through therapies, groups, and moments in between, you can apply the skills that reinforce sobriety. Building a long lasting recovery toolkit can help you on your journey. Exploring programs that include individual, group, and family therapies can also be beneficial to jumpstarting that journey and serve as the foundation to continued healing.

What are Coping Skills?

Coping skills are instruments and methods that we use to work through stressful situations. These can look different for everyone.

Adopting healthy coping strategies can help you regulate your emotions and behaviors, helping you live a more positive lifestyle. There is a wide range of opportunities, or pearls, if you will, that you can gift yourself to make the possibilities a reality. It’s all about finding what works best for you and your recovery journey. Here are 7 “pearls” for you to consider. 

7 Essential Coping Strategies: The “Pearls”

1.Talk Therapy 

One of the most important ways you can cope with and heal your addiction is by seeking professional help. Talking regularly with a therapist can help you develop healthier, more effective habits. Your therapist will help you in an objective, non-judgemental way. And you can talk about a variety of topics to get to the root cause of your substance use. 

Aside from how your addiction is physically affecting you, you can also explore its emotional impact. Ultimately, your explorations will help you understand how to incorporate and value the new tools you acquire.

2.Mindfulness

Mindfulness can be a powerful way to work through addiction. This practice can reduce cravings and help your sobriety journey. The goal of mindfulness is to increase awareness of yourself and your surroundings. In doing so, you enable yourself to be the observer of your own thoughts and behaviors, and you then have the opportunity to move past negative patterns. As you’re going through recovery, you can use mindfulness to reflect on your progress and give yourself more grace.

Different meditation and mindfulness apps are a good starting point for your mindfulness journey. They can guide you through meditations, focus on different areas of growth, and are easily accessible to practice on your own time. 

3. Fitness

Exercise creates positive structure and routines, which can help you stay on track with other sobriety aspirations. And the endorphins we release when we work out can boost overall mood and motivation.

Exercise can help you physically, mentally, and spiritually. It’s important to nurture the lifelong relationship that you have with your mind and body. And keeping fit can lower your chances of relapse. 

There are a variety of fitness apps that help you reach your goals. Some offer virtual classes, while others track your progress. Whatever your needs are, there are tools out there to help you on your journey.

4. Practice Gratitude

Finding gratitude through your recovery process is extremely empowering. Focusing on the positive and where you want your life to go will help you stay in line with your goals. Practicing gratitude also allows you to seek out healthy experiences and relationships instead of resorting back to old ways. And gratitude helps you develop a personal arsenal of strengths needed to live a sober and happy life. 

5. Support Groups

Emotional support can be part of the framework for healthy sobriety. Surrounding yourself with others who support your recovery, and those in recovery themselves, can help reinforce your goals and maintain morale. Identifying with and feeling accepted by a group can give us a greater purpose. 

Different support groups like AA allow you and others in similar situations to come together. You’ll dive into addiction topics and open up about feelings that are often universally experienced. 

6. Connecting with Loved Ones

Outside of groups, having supportive loved ones in your life makes all the difference. Psychoeducation for loved ones, family therapy and/or couples counseling are great options for finding common ground and working through the pervasive aspects of addiction alongside the important people in your life. Your loved ones will learn more about addiction, what you’re experiencing, and how to work through issues together. 

7. Accountability Partner

While it’s important to be self-reliant, having someone support you along your journey can be a gamechanger. Oftentimes, your accountability partner is someone from a support group that you’re a part of, like AA. 

You should first decide what your goals, expectations, and boundaries are for your recovery. Communicating clearly and honestly is important throughout this process. You’ll focus on moving forward together, and they can also encourage and reinforce self compassion and morale. Sometimes, others can have tips that open your perspective and scope for your own rehab journey.

How Do They Help?

Healthy coping mechanisms can help reduce cravings for drugs and alcohol. They can also prevent relapse by teaching you how to identify warning signs. 

Beyond the physical cravings, healthy coping skills benefit all areas of your life. You’ll discover a new positive life perspective, improve communication skills, and follow through with new goals. Professionals at Gateway Foundation describe even more benefits learned from healthy coping mechanisms:

  • Manage strong impulses and emotions
  • Increase confidence
  • Better resilience
  • Improve overall health and wellness

Building Skills to Last a Lifetime 

A strong foundation for your future is built day by day. By setting realistic goals and timelines, you can create an action plan. 

Creating your game plan can be easy. First, identify your inner narrative. Acknowledge your hurdles, and then shift the energy you would have used on the hurdles towards reinforcing the positive. In taking this mindful approach, you can be more aware of how your thoughts impact your actions. Finally, be your own best friend. Give yourself kindness and grace as you carve out your journey.

Once you lay that groundwork, there are many ways you can sustain the skills that you learn. Here are some ideas: 

  • Start a new hobby that feels fulfilling and reinforces your new lifestyle.
  • Maintain healthy relationships, in and outside the recovery community. 
  • Write your own narrative. Reflect on why sobriety is important to you, what challenges you have overcome, and what wins you have embraced. You can go back and read your story on days that are harder than others to remind yourself of how far you have come.

While life can be full of stressors as you navigate through your rehabilitative journey, the skill toolkit you build can be with you every step of the way. You can explore programs that help you build and enhance your coping skills, so you find a lifetime of happiness.

Download your free Self-Care Check-In below:

daily self care check in


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Goals of Depression Treatment (AAA)

You need more than a quick fix to treat depression. Depression won’t go away overnight, but that’s okay. That’s why therapy is a continual process that supports medication management, and vice versa. The goal, then, of depression treatment is to work through its root causes and teach you how to navigate daily life with more hope, ease, and joy. 

Through treatment, you can learn to manage depression and navigate your emotions. Talking with your doctor can help you decide which level of care is best for you. You could even attend a rehab for depression. 

Depression treatment could take many directions. Dr. Malasri, psychologist and Senior Director of Content at RehabPath, describes her AAA method below. 

“The more we focus on perseverative thoughts, the more they will prevail. To work through them, it is crucial to take the AAA approach: Acknowledge, Acknowledge, Action. The first round of Acknowledgement involves listening to yourself and acknowledging what you are truly feeling. In the second round of acknowledgement, you need to acknowledge the aspiration—what do you actually want to bring to your life, what are you seeking? Finally, take action—this is where you create an action plan that will enable you to take your solutions and break them down into monthly, weekly, and daily goals.”

You can use this method during and between therapy sessions. Using AAA, you can have progressive conversations with your therapist and yourself, and an all-around more successful treatment experience.

AAA Infographic2
The AAA method.

Acknowledgement 

The first step and goal of depression treatment is acknowledgement. You can acknowledge your symptoms, how they affect your life, and that they could mean you need extra help. Doing so might be your first step to healing.

You can do this with yourself, a therapist, or both. Because therapy doesn’t stop once you leave a session—it’s also every moment in between.

Your therapist can help you work through and resolve what contributes to your symptoms, especially if it feels hard to identify. For example, you might try to navigate a difficult job situation by identifying its pain points and seeing if you can relieve them. Or, your therapist could help you navigate a toxic relationship or living situation.

Once you’ve acknowledged what’s going on and how you’re feeling, you can move onto the second phase of acknowledgement.

Acknowledge What You Want

What do you want to happen next? What do you seek? Take some time to reflect on this. Dream, visualize, and see what you can imagine for yourself.

What does happiness look like? What does your ideal work experience look like? What motivates you? What are your sources of inspiration? 

Try to be realistic as you do this—taking off too big a chunk might feel daunting. Identify what you want here. Think of a blank canvas, and what picture you want to paint. 

And once you know what you want, you (and your therapist) can begin making it happen.

Action: Plan Your Next Steps 

Sometimes, leaving the cycle of depression can seem scary—paralyzingly so. Once you acknowledge this cycle and your goals, you can redirect your energy into action. Alone or with help, you can identify manageable steps that you can accomplish daily, weekly, and monthly. These form your action plan. 

You need to paint your dreams with paced, manageable steps. Here, it’s important to remember that small steps in your plan might feel easier to follow and commit to. 

For example, you might take a walk each day. Some days you might feel up to something bigger. Take that motivation and focus on the pace you created. On the days where it seems undoable, take that energy, go back to acknowledging those emotions, breathe through it, and remind yourself of your paced approach. 

Give yourself compassion—and space to breathe in your action plan.

Committing to the process could be invaluable, especially since, like other conditions, depression requires maintenance. It won’t vanish on its own. And once it’s gone, there’s always the chance it could come back. 

Maintaining your treatments, like therapy, self-care and medication management, can keep recurrent episodes at bay. 

And you can always come back to AAA. The process has no expiration date, and it’s yours. 

Break The Chains Without Fear

Despite how it may feel, depression can go away with proper treatment. The goal of treatment isn’t to give you a fast cure. Rather, it’s to give you systems and plans to manage the condition.
If you think residential treatment for depression could help you best, you can browse our list of depression rehabs and see pictures, pricing, and reviews.

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Overcoming Addiction: How to Approach Recovery

If you have a severe addiction, it can affect every part of your life. It might feel like a mental health issue, a behavioral problem, a physical condition, a spiritual wound—or like it’s your whole world. You may want to learn long-term coping skills or overcome habits that enforce addictive behaviors. And by the time you decide to get help, you might not know where to start.

That’s partly because healing looks different for everyone. And there are countless types of addiction treatment for behavioral and substance use disorders. Before you decide which one is right for you, you can learn more about how addiction works.

What Makes Something Addictive?

The National Institute on Drug Abuse defines addiction1 as compulsively taking drugs or drinking in spite of the negative impact it has on your life. Several different factors can contribute to substance use disorders:

Because it’s a little different for everyone, addiction impacts people’s lives in different ways. The more severe your addiction, the more areas of your life it can affect. For example, if you always drink too much at the bar, you may start losing friendships. And if you start drinking at your desk, you might lose your job. The severity of your symptoms can determine which type of treatment you need.

The Different Types of Addiction

There are 2 basic types of addiction: chemical and behavioral. They may look different on the outside, but they can have similarly destructive effects on your life.

  1. Chemical addictions are drug or alcohol addictions. Even serious chemical addictions may or may not include physical health issues. To explain this, researchers note the difference between physical vs. psychological drug dependence.5 Being physically dependent on your asthma medication, for example, isn’t often an issue. On the other hand, drinking too much can cause serious problems even if you’re not physically addicted to alcohol. 
  1. Behavioral addictions are patterns of destructive behavior that you just can’t seem to stop. For example, gambling in moderation can be perfectly harmless. But if you’re gambling away your life savings, you might need treatment. These addictions can be just as severe as chemical ones. In fact, data shows neurochemical similarities between behavioral and drug addictions.6 

How to Tell if You or a Loved One Has an Addiction

Whether you’re dealing with a drug addiction or a behavioral one, it can be hard to know when you need help. If you think you or someone you love might need treatment, you can start by answering these questions:

  • How often do you use drugs, drink, or engage in a certain behavior?
  • How much time do you spend thinking about the next time you’ll drink, use drugs, or engage in the behavior?
  • Do you take risks in order to obtain drugs or alcohol, have sex, gamble, etc?
  • Do you lie about how much you engage in this behavior?
  • Is it hard to focus at work because you’re drinking, using drugs, or planning risky behaviors?
  • Have you ever missed an important meeting or family commitment because you were drunk, high, at a casino, shopping, etc?
  • Have you gone into debt to afford this behavior, including for the purchase of drugs or alcohol?

Once you go through this list, share your answers with a doctor, therapist, or other addiction expert. They’ll perform a full evaluation and give you specific advice about what to do next.

Preparing for Recovery

There’s a lot to consider when you first begin healing. If you’re the person starting rehab, choosing a program can be a vulnerable process. Even if you have to move quickly, you can still talk to the admissions teams at a few different centers. They’ll give you a clear idea of what to expect from treatment.

You’ll also need to take care of certain logistics before you start rehab. For example, you might need to request time off work or arrange for a house sitter. If you’re traveling to rehab, make sure you bring someone with you. That person could be a friend, family member, or even a staff member from your program. They can handle the logistics while you focus on your recovery journey. 

If you’re helping someone else with addiction, there’s even more to think about. In some situations, you can admit your loved one to rehab. But that’s not always possible. If it seems necessary, you can also consider staging an intervention.

Planning an Intervention

Successful interventions take a lot of preparation. This is too big a task for just one person. You can hire a professional intervention leader or get support from mutual friends and family. 

Take some time and think about what you want to say in advance. Perhaps more importantly, think about what you’d like to happen next. Are you hoping your loved one will start treatment? If they refuse, will you set new boundaries? Be as clear and specific as possible, and take your notes with you to the conversation. That way, if things get emotional, you can trust the decisions you’ve already made.

You can also refer to this intervention checklist while you’re planning what to say. 

Choosing a Type of Treatment

When you’re planning to attend rehab, you’ll have plenty of options to choose from. You might look for a center that treats co-occurring mental health conditions, or one that focuses on medical care. Certain addictions are harder to break than others, and may require specialized treatment. Ask your doctor or another expert for advice about which approach might be best for you.

Medical Detox

When you first stop drinking or using drugs, this short-term treatment helps you handle any withdrawal symptoms. You’ll probably work with a team of doctors, nurses, and therapists during your 5-14 day program. 

While medical detox isn’t always necessary, it’s extremely important for certain people. When you’re detoxing from alcohol,7 opioids,8 or benzodiazepines,9 medical supervision is essential. Without proper treatment, withdrawal from these substances can be life-threatening. 

These programs can also be a good fit for people with other health problems. Your care team can help you detox as safely and comfortably as possible. Most of these centers require you to enroll in longer-term rehab before you arrive on site. When you finish detox, you’ll go directly into your next phrase of treatment.

Inpatient Rehab

In most residential rehab centers, treatment lasts for about 30 days. Clients attend talk therapy, support groups, and complementary therapies. You might also work with a medical team. 

Traditional rehab programs will help you address the root cause of your addiction. When you step back from the stress of your daily life, you’ll gain new insight into your own behaviors. This empowers clients to identify triggers and learn new coping skills. You’ll also plan ways to prevent relapse. This process sets you up for success when you transition out of rehab. 

Outpatient Treatment

If you need more flexibility while you recover, outpatient treatment might be a better fit. Most outpatient rehab programs fall into 1 of 2 categories: 

  • Partial hospitalization programs (PHPs) offer intensive outpatient care. Think of a PHP like a full-time job, except you’re attending therapy instead of going to work. Patients live off site but spend most of their time in treatment.
  • Intensive outpatient programs (IOPs) give clients a little more independence than PHPs. With less time in therapy, some people keep going to work throughout recovery. These part-time programs are a good fit for people with less severe symptoms, and those with strong support networks at home.

Support Groups

Social support is hugely important during recovery.10 But because addiction can damage your relationships, you may need to build a new community while you heal. Support groups are one way to accomplish that.

  • 12-Step groups, like Alcoholics Anonymous, are free and easy to find anywhere in the world. You can even go to online meetings. Members commit to addiction recovery through faith in a higher power. 
  • SMART Recovery is a secular organization. These free meetings focus on self-empowerment instead of spirituality. 
  • LifeRing participants connect with each other just as they are in the present moment, instead of sharing stories of past trauma. Members encourage each other to maintain their sobriety.

Each of these groups also host meetings just for loved ones of people with addiction. These spaces let friends and family members connect with people who understand what they’ve been through. Anyone can attend these free support groups in any stage of recovery—even during rehab. 

Search our list of luxury treatment centers around the world to find a particular type of therapy, location, or approach to addiction recovery.