Have you ever noticed how a walk in the park can shift your entire mood, or how sitting by a lake helps quiet racing thoughts? You’re not imagining it. Spending time in natural environments makes people a lot more likely to report feeling better mentally and emotionally.
This isn’t just feel-good advice. It’s the foundation of ecopsychology, a field that explores how our connection to the natural world directly impacts our mental and emotional health. In this guide, you’ll discover what ecopsychology is, how it works, and the proven ways it can transform your healing journey.
What Is Ecopsychology?
The field of ecopsychology recognizes something many of us intuitively know: humans aren’t separate from nature, but deeply interconnected with it. When this connection is strong, we thrive. When it’s broken, we may struggle with anxiety, depression, and a sense of disconnection.
Ecopsychology differs from traditional psychotherapy by viewing your well-being through an environmental lens. This takes into account the experience that cultural ecologist and geophilosopher David Abram calls “being human in a more-than-human world.”4
Unlike talk therapy, it doesn’t just focus on your inner thought processes and resulting behaviors. It also considers how your connection to nature affects human health. The field is built on the understanding that humans evolved in natural environments and that disconnection from nature can contribute to psychological distress.5
The Theory Behind Ecopsychology
Ecopsychology is based on a few key concepts. The first is what Roszak called the “ecological unconscious“6—a core part of human identity that’s deeply tied to the ecosystems of the natural world. This theory suggests you’re born with an innate connection to nature that influences your psychological well-being.
Another important concept is biophilia,7 introduced by biologist Edward Wilson. This theory proposes that humans have an instinctive bond with other living systems. When you feel calmer around plants or energized by ocean waves, you’re experiencing biophilia in action.
Research supports these theories. Studies show that nature exposure activates your parasympathetic nervous system,8 which reduces stress hormones and makes you feel calmer. Even just looking at green scenery can lower blood pressure and improve your mood within minutes.
What Does an Ecopsychologist Do?
Ecopsychologists are mental health professionals9 who integrate nature-based approaches into their practice. They usually hold degrees in psychology, counseling, or social work, plus specialized training in nature-based interventions.
These practitioners might conduct therapy sessions outdoors, use natural metaphors in treatment, or prescribe specific nature activities as part of your healing process. Some ecopsychologists specialize in wilderness therapy, leading multi-day outdoor experiences that combine traditional therapy with adventure activities.
Unlike traditional therapists who work mainly in office settings, ecopsychologists view the natural environment as a co-therapist. They might guide you through mindful nature walks, help you process emotions while gardening, or use animal-assisted therapy to build connection and trust.
Who Can Benefit from Ecopsychology?
Ecopsychology can be helpful if you’re dealing with mental stress10 from anxiety, depression, trauma, or substance use disorders. Many people in recovery find that nature-based approaches are a great complement to conventional treatments as they reduce stress and make for a more enjoyable recovery experience.
You might especially benefit from ecopsychology if you feel disconnected from yourself or others, struggle with urban stress,11 or find that indoor environments feel overwhelming. Immersion in nature can bring a sense of calm and improve focus for people with ADHD. People dealing with grief, major life transitions, or chronic stress might also find that natural settings provide some much-needed comfort and perspective.
Ecopsychology can also be valuable if you’re interested in holistic approaches to mental health care that address mind, body, and spirit together. And you don’t have to choose between approaches—it works well alongside medication, talk therapy, and other evidence-based treatments.
Types of Eco-Therapies Available
Nature-based therapy takes many forms; each offers unique benefits for your mental health recovery:
Wilderness therapy involves multi-day outdoor experiences that combine traditional therapy with adventure activities like hiking or rock climbing. These programs help you build confidence, process trauma, and develop coping skills in challenging but supportive environments.
Horticultural therapy uses gardening and plant-related activities to promote healing. Working with plants can reduce anxiety, improve focus, and provide a sense of connectedness. This can look like planting seeds, tending vegetables, creating floral arrangements, and more.
Animal-assisted therapy incorporates interactions with trained animals into treatment. Horses, dogs, and other animals can help you develop trust, practice communication skills, and experience unconditional acceptance.
Adventure therapy combines outdoor activities with therapeutic processing. Activities like kayaking, hiking, or team-building exercises create opportunities for personal growth and relationship building.
Forest bathing12 or “shinrin-yoku” involves mindfully immersing yourself in forest settings. Originally developed in Japan, this experiential therapy involves relating to nature not just as a backdrop for achieving goals like exercise, but as an opportunity to engage all your senses to connect with the natural world.
Mental Health Benefits of Ecopsychology
Research shows that ecopsychology can improve your mental health in several ways:
1. Stress Reduction
This is perhaps the most immediate benefit. Natural environments lower cortisol levels13 and activate your body’s relaxation response. Even brief nature exposure can reduce stress more effectively than urban environments.
Theseresult from what researchers call “attention restoration.”16 Natural environments give your you room to breathe and take a break from the constant stimulation of modern life. This, in turn, improves your ability to concentrate and make decisions.
4. Better Emotional Regulation
This develops through nature’s calming influence on your nervous system. Regular nature exposure can help you manage difficult emotions and respond to stress with greater resilience.
5. A More Positive Perspective
Increased self-esteem and sense of purpose17 often emerge from reconnecting with something larger than yourself. Nature experiences can provide perspective on personal problems while inspiring awe and gratitude.
Addressing Climate Anxiety and Eco-Grief
Climate anxiety18—worry about environmental problems and climate change—affects millions of people worldwide. Ecopsychology validates these concerns as natural responses to real environmental threats.
Rather than avoiding these feelings, ecopsychology encourages you to process eco-grief19—the sadness about environmental loss—in healthy ways. This might involve connecting with others who share your concerns, engaging in environmental education, activism, and sustainability, or finding hope through positive actions.
Many people find that spending time in nature, even while grieving environmental losses, provides comfort and motivation to take action. Recognizing that caring for yourself and caring for the planet are interconnected goals can help us make sense of suffering in a tech-centered world.20
I love this world. And the world loves you back. There’s this reciprocity.
Engaging in ecotherapy can be a way to start noticing more of that natural reciprocity and abundance in your life.
Getting Started with Ecopsychology
Finding qualified practitioners is easier than you might think. Start by looking for therapists with training in nature-based interventions, wilderness therapy, or adventure therapy. These days, more and more traditional therapists are incorporating ecopsychology principles into their practice.
You can also start exploring ecotherapy on your own. Start with simple practices like taking mindful walks, spending time in your local parks, or gardening. Notice how different natural environments affect your mood and energy levels.
Integration with existing mental health treatment is often ideal. Ecopsychology can complement traditional therapy, medication, and other treatments rather than replace them.
To make nature a part of your recovery, explore rehabs offering experiential treatment to learn about their locations, pricing, therapies offered, and more.
FAQs
Q: Is ecopsychology the same as environmental psychology?
A: No, while environmental psychology studies how all environments affect behavior, ecopsychology specifically focuses on the healing relationship between human beings and nature.
Q: What is an example of ecopsychology in practice?
A: A therapist might conduct sessions in a garden while you tend plants, using the gardening process to explore themes of growth, patience, and nurturing in your life.
Q: How can ecopsychology improve mental health?
A: Ecopsychology improves mental health through stress reduction, improved mood, better focus, enhanced emotional regulation, and increased self-esteem that come from connecting with nature.
Play therapy is a type of mental health care that helps children process difficult emotions and learn skills for healthy socializing and communication. It’s based on the idea that while children don’t yet have the language to talk about complex feelings, play comes more naturally to them—and may feel like a safer way for them to express.
Play therapy is evidence-based, meaning research supports its effectiveness in helping children of all ages heal from trauma and work through behavioral challenges. It can be very worth exploring for parents or caregivers who are looking for options to support their little ones through a difficult time.
Let’s look at how this engaging, creative therapy works and the benefits it could have for your little ones.
The Basics of Play Therapy: A Child-Centered Approach
Child-centered play therapy is a therapeutic approach that’s designed to help children ages 3–12 work through emotional and behavioral challenges using toys, games, and creative activities. It’s designed to meet children where they are and allow them to communicate what’s going on internally in a way that feels more comfortable and accessible to them.
Play therapy expert and founder of the founder and director of the Center for Play Therapy Garry L. Landreth, Ed.D., LPC, RPT-S explains why kids can’t just do adult-style psychotherapy: 1
Children must be approached and understood from a developmental perspective. They are not miniature adults. Their world is one of concrete realities, and their experiences often are communicated through play. In seeking to facilitate children’s expression and exploration of their emotional world, therapists must turn loose of their world of reality and verbal expression and move into the conceptual-expressive world of children. Unlike adults, whose natural medium of communication is verbalization, the natural medium of communication for children is play and activity.
Play therapy sessions are safe, supportive settings for children to explore their feelings without judgment. It’s based on a relationship in which a registered play therapist uses special techniques to understand what children are saying through their play. This approach respects that children process experiences differently than adults and don’t have the vocabulary to describe complex feelings.
Tools Used in Play Therapy
Therapists choose the toys and materials used in play therapy carefully to encourage expression and exploration. These might include:
Dolls and action figures for storytelling
Art supplies for creative expression
Legos or sand trays for building scenes
Games that promote social skills
Each item serves a therapeutic purpose, with the goal being to help children work through specific issues or develop certain skills.
A Research-Backed Experiential Treatment
This therapy is proven effective for treating a range of childhood mental health conditions. Studies show that play therapy helps children develop better emotional regulation,2 social skills, and coping strategies. It works because it honors children’s developmental needs, all in the context of professional guidance to support their healing and growth.
How Play Therapy is Different From Regular Play
Play therapy differs from regular play in a few ways. While all play can be beneficial for children’s development,3therapeutic play is more intentional. It’s led by specialized practitioners who structure sessions to meet specific goals and use in-depth knowledge to facilitate the process. Because they’re educated in child development and mental health, they’re trained to recognize what children are trying to express and identify themes that emerge from these sessions.
A good play therapist should plan sessions so they steer your child toward progress over time.
Play Therapy’s 3 Main Goals
Play therapy serves 3 key functions that support your child’s mental health and emotional development:
1. Communication
This is the foundation of the effectiveness of play therapy. Most young children lack the vocabulary or emotional maturity to articulate complex emotions like grief, anger, or confusion—especially if they have conflicting feelings.4 A lot of little ones find it easier and more natural to express these emotions through play. They might use puppets to act out a conflict they witnessed at home, for example, or use sand play to build structures that represent their inner emotional landscape. This kind of communication bypasses the limitations of verbal expression and gives mental health practitioners a window into what children are really experiencing.
2. Emotional Processing
Children often carry difficult experiences in their bodies and minds without fully understanding (or integrating) what happened to them. Play is a safe container for working through traumatic experiences5 at their own pace. For example, a child who experienced medical trauma might repeatedly give shots to stuffed animals, allowing them to eventually gain mastery over a scary experience. This kind of play helps children process emotions, reduce anxiety, and develop a sense of control over their experience.
3. Skill Building
This aspect of play therapy focuses on developing healthy coping strategies and social abilities. Through guided play experiences, children learn emotional regulation techniques, problem-solving skills, and healthy ways of relating to others. They might practice conflict resolution through role-playing games,6 develop patience through structured activities, or build self-confidence by mastering new challenges in a supportive environment.
Types of Play Therapy
Play therapy encompasses 2 primary approaches that therapists use depending on the child’s needs, personality, and therapeutic goals:
Directive Play Therapy
In directive (or focused) play therapy,7 the therapist actively guides the session. They choose specific toys, games, or exercises designed to address particular issues or teach certain skills. For example, a they might use a specific art activity to help a child express feelings about their parents’ divorce, or use a game designed to build social skills for someone who struggles with peer relationships.
This form of therapy works well for children who benefit from clear structure, have specific behavioral goals, or need direct skill instruction.
Non-Directive Play Therapy
The non-directive approach8 follows the child’s natural lead, allowing them to choose activities and direct the session’s flow. The therapist holds a safe space, but lets the child decide how to use different play materials. This approach is based on trust that children naturally gravitate toward what they need to heal and process.
A lot of experienced play therapists blend elements from both approaches based on what each child needs.
What Age Groups Benefit From Play Therapy?
Play therapy is most commonly used for children between the ages of 3 and 12, though the approach can be adapted for younger and older kids depending on their needs. This age range is the time when children naturally tend to explore the world, process experiences, and express emotions through the use of play.
Preschool Children (Ages 3–5)
Play therapy works well for this age group because they have limited verbal skills but rich imaginations. At this stage, children process experiences through symbolic representation9 and repetitive play. A 4-year-old might not be able to explain feeling scared about starting school, but they can show these feelings by having toy animals hide or by repeatedly building and knocking down structures.
School-Age Children (Ages 6–12)
Children in this age can still benefit from play therapy, though sessions might involve more verbal processing alongside play activities. These children can engage in more complex games, understand rules better, and begin to make connections between play and real life.10 They might like board games that teach problem-solving skills or art projects that help them express complicated family situations.
Teens and Adolescents
While play therapy is less commonly used with teenagers, some adolescents respond well to modified approaches that incorporate creative activities like music, art, or drama.11 The main factors are the individual child’s developmental level, interests, and comfort with play-based expression—not just chronological age.
Trauma and PTSD from abuse, domestic violence, accidents, or medical procedures
Anxiety and depression that cause withdrawal, sleep problems, or persistent worry
Behavioral problems including aggression, defiance, and difficulty following rules
Family transitions like divorce, the death of a loved one, or major moves
Attention-deficit hyperactivity disorder (ADHD), autism spectrum disorders that benefit from flexible, sensory-rich approaches
Learning disabilities that affect academic performance and self-esteem
Difficulties with social skills and problems with peer relationships
Grief and loss following deaths or significant life changes
This more relaxed approach to therapy creates a safe space where children can process difficult experiences at their own pace.
The Benefits of Play Therapy for Children
1. It Develops Emotion Regulation
Children who participate in play therapy often experience improvements in their well-being that extend far beyond the therapy room. Many develop stronger emotional regulation skills13 like learning to recognize when they feel overwhelmed and using healthy ways to calm themselves down.
2. It Addresses Social Anxiety and Improves Communication Skills
Play therapy can also decrease social anxiety14 and improve communication skills. Better communication strengthens parent-child relationships and helps kids advocate for themselves in school and social situations.
3. It Builds Confidence and Self-Worth
Most importantly, play therapy helps children rebuild their confidence15 and self-worth. As they work through challenges in a supportive environment, many discover inner strengths they didn’t know they had. This growing self-assurance often translates into improved academic performance, stronger friendships, and more willingness to try new things.
Because play therapy is designed to be child-centered and flexible, your therapist can adapt it to meet your child’s needs.
What to Expect in Play Therapy Sessions
Play therapy sessions usually last 45–50 minutes and occur weekly, though frequency may vary based on your family’s schedule. The therapist will create a consistent, safe environment filled with carefully selected toys and materials designed to encourage expression and exploration.
Parent involvement varies depending on the child’s age and treatment goals. Some therapists include parents in some sessions, while others work individually with children and meet with parents separately to discuss progress and strategies for home. It all depends on your therapist’s approach and your child’s needs.
Progress in play therapy often happens gradually,16 depending on your child’s natural pace. Your therapist should communicate regularly about your child’s development and adjust treatment approaches as needed.
How to Find a Play Therapist
When searching for a play therapist, look for licensed mental health professionals who have specialized play therapy training. This includes licensed therapists, social workers, and school counselors who have completed additional play therapy certification. Many therapists hold credentials from organizations like the Association for Play Therapy, which requires specific education and supervised experience in this field.
Ask potential therapists about their experience working with children who have similar challenges to your child’s situation. Learn about their therapeutic approach, session structure, and how they involve parents in the treatment process. Most qualified play therapists will offer an initial consultation to discuss your child’s needs and determine if play therapy is an appropriate fit.
Insurance coverage for play therapy varies, so contact your insurance provider to understand your benefits. Many therapists offer sliding scale fees or payment plans to make treatment more accessible. Recovery.com can help you locate qualified play therapists in your area who meet your needs and preferences.
FAQs
Q: How long does play therapy take to work?
A: The total length of the treatment episode varies based on your child’s progress, but most children start to show some improvement within 6–8 sessions. Some children benefit from short-term intervention; others require longer-term support.
Q: Is play therapy covered by insurance?
A: Many insurance plans cover play therapy if it’s provided by a licensed mental health professional. Check with your insurance provider for more information about your coverage. The team at your treatment center may also be able to talk to your provider and help you sort out insurance details.
Q: Can parents observe sessions?
A: Therapist policies on parent observation vary. Some allow occasional observation, while others believe children express themselves more freely without parents present. Discuss this preference with your chosen therapist.
Q: What if my child doesn’t want to play?
A: Skilled play therapists can work with reluctant children by starting with less threatening activities and gradually building comfort. Children should never be forced to participate in activities that make them uncomfortable.
Whether you’re dealing with addiction, mental health challenges, or both, we know how overwhelming it can feel to find the right care. But you don’t have to figure this out alone. We’ll walk you through your options so you can feel empowered to make the choices that feel right for you.
Note: Recovery.com is an independent organization that helps people find quality care. We don’t own any treatment centers or take payments to recommend them. Our mission is simple: To give you honest, straightforward information so you can make the best choices for your recovery.
Do You Need Treatment? Recognizing the Signs
You might be wondering if you actually need professional help. It’s common to feel uncertain—denial is often part of addiction,1 and concerns about cost or time can make treatment feel overwhelming.
Anxiety or depression that interferes with your daily life
Using drugs or alcohol to cope with stress, emotions, or trauma
Difficulty maintaining responsibilities at work, school, or home
Physical discomfort or withdrawal symptoms when you try to cut back
Friends or family expressing concern about your well-being
A persistent feeling that something needs to change
If several of these resonate with you, it may be worth exploring your options. A conversation with a mental health or addiction professional can help you understand what level of support might be most appropriate for your situation.
Understanding Your Treatment Options
Recovery programs offer different levels of care to match your specific needs and circumstances. Understanding these options will help you make informed decisions about what type of support might work best for you.
Levels of Care
Medical Detox
If you’ve been using alcohol, opioids, or benzodiazepines regularly, medical detox provides safe, supervised withdrawal management. Medical staff monitor your comfort and safety during those first challenging days. Many treatment centers offer detox onsite or can connect you with trusted detox facilities nearby.
Inpatient (Residential) Treatment
This is what most people think of as “rehab”—you live at a treatment center while focusing completely on your recovery. It’s like pressing pause on daily life so you can concentrate on healing, with 24/7 support from qualified professionals. Programs typically run 30–90 days, with the option to stay longer if needed.
Partial Hospitalization Programs (PHP)
Day treatment offers intensive support while allowing you to sleep at home. You’ll spend your days in treatment (usually 30–40 hours weekly) but return home each evening. This works well if you have a stable home environment or you’re stepping down from residential care.
Intensive Outpatient Programs (IOP)
IOPs provide structured support while allowing you to maintain work or family commitments. You’ll attend treatment 3–5 days a week for several hours each day. This option works well when you need professional help but can’t step away from daily responsibilities.
Outpatient Therapy
Regular therapy sessions, typically weekly or biweekly, provide ongoing support for your recovery. This might be your primary treatment or part of continuing care after completing a more intensive program.
Sober Living
These structured living environments provide a substance-free home where you live with others in recovery. Sober living offers community support and accountability while you rebuild your life and develop new routines.
Common Types of Therapy
Quality treatment programs use evidence-based therapies that research has shown to be effective. Your treatment plan will be customized to your specific needs, and different programs offer various combinations of therapeutic approaches.
Some widely used, research-supported therapies include:
Cognitive behavioral therapy (CBT) for changing thought patterns
Dialectical behavior therapy (DBT) for emotion regulation
Motivational interviewing for building motivation to change
Trauma-informed therapy for addressing past experiences
Family therapy for healing relationships
Many programs also incorporate complementary approaches like art therapy, yoga, or meditation to support your wellness alongside core therapeutic work.
Virtual Treatment Options
Online treatment has made care more accessible for many people. While virtual options aren’t suitable for detox or situations requiring round-the-clock support, they can work well for outpatient therapy, especially if transportation is challenging or you need scheduling flexibility.
What Makes a Quality Treatment Program
When you’re evaluating treatment programs, certain factors can help you identify providers that offer safe, effective care. Knowing what to look for will help you make informed decisions about your treatment.
Proper Credentials and Licensing
Quality programs display their credentials prominently and are happy to discuss them. Look for accreditation from nationally recognized organizations like The Joint Commission or CARF International, which thoroughly review treatment centers for quality and safety standards. Every reputable program should also have current state licensing from your Department of Health.
If you’re unsure about a program’s credentials, you can verify them through your state’s licensing board or the accrediting organization’s website.
Qualified Staff
The heart of any effective treatment program is its team. Quality programs employ licensed medical professionals, therapists, and counselors who specialize in addiction and mental health care. Medical staff should hold current state licenses, while therapists typically have credentials like LMFT, LCSW, or LPC along with experience in addiction treatment.
Many programs also include team members who have personal recovery experience, bringing both professional knowledge and lived understanding to your care.
Effective programs use therapies that scientific research has proven helpful for addiction and mental health conditions. These aren’t experimental techniques—they’re established methods with track records of helping people achieve lasting recovery.
Quality programs will be transparent about their treatment approaches and happy to explain how they customize care to meet individual needs.
Family Involvement
Strong programs understand that addiction affects entire families, not just individuals. They typically offer family therapy sessions, educational programs about addiction and recovery, and resources to help loved ones with their own healing process.
Learn more about how family therapy can strengthen relationships and support your recovery in our guide to going to family therapy in rehab.
Clear Communication
Trustworthy treatment centers prioritize open, honest communication. Staff should explain treatment approaches clearly, answer your questions thoroughly, and keep you informed about your progress. They should also be completely transparent about costs, what insurance covers, and any additional expenses you might face.
Red Flags to Avoid
There are plenty of quality treatment programs out there. But recovery is a vulnerable process, and it’s extremely important that you can trust your care team completely. Be cautious of programs that:
Use high-pressure sales tactics or push you to enroll immediately
Are vague about daily schedules, treatment methods, or staff qualifications
Make unrealistic promises or guarantee specific outcomes
Aren’t transparent about costs or add unexpected fees
Can’t provide references or success stories from former patients
Lack legitimate licensing or accreditation
Have consistently negative reviews that mention safety or ethical concerns
Be cautious of hotlines and directory sites owned by treatment centers, as they may steer you toward their facilities rather than helping you find the best care for your needs. Learn how to identify trustworthy resources in our guide to finding ethical addiction helplines.
Remember, the right treatment center will respect your need to ask questions and take time to make an informed decision.
Practical Steps to Find Treatment
1. Get a Professional Assessment
Many treatment centers offer an initial, over-the-phone assessment to help you understand what level of care might work best. These conversations help match your needs to appropriate treatment options—you’re not committing to anything by having these discussions.
2. Understand Your Insurance Coverage
Most treatment centers have insurance specialists who will verify your benefits at no cost. They’ll work directly with your insurance company to determine what’s covered, including how many days of treatment are approved and what your out-of-pocket expenses will be.
You can also call your insurance provider directly to learn about your mental health and substance use benefits. Make sure to ask about in-network providers (which typically cost less) and get clear information about deductibles and co-pays.
Take time to explore different treatment centers that interest you. Use Recovery.com’s treatment finder to get detailed information about programs, including costs, photos, and what daily life looks like at each facility. Reading about other people’s experiences can also provide helpful insights—just keep in mind that everyone’s recovery journey is unique.
4. Know What to Ask Treatment Centers
When you contact treatment programs, don’t hesitate to ask questions. Inquire about what a typical day looks like, what types of therapy they offer, and how they address both addiction and mental health. It’s also important to understand how they involve family in treatment and what kind of continuing care they provide after you complete the program.
Make sure you’re asking the right questions to evaluate treatment programs with our comprehensive guide on what to ask a rehab center before making your decision.
Understanding Costs and Payment Options
Cost concerns shouldn’t prevent you from getting the help you need. Start by checking what your insurance plan covers—many centers are in-network with major insurance providers, which can significantly reduce your out-of-pocket expenses.
For those without insurance or with limited coverage, many facilities offer sliding scale fees based on income, payment plans to spread costs over time, or scholarships and financial aid programs. Some state-funded programs and nonprofit facilities also provide reduced-cost care.
Don’t let financial concerns stop you from exploring your options. Many treatment centers have financial counselors who can help you understand all available payment options and find a solution that works for your budget.
Get detailed information about treatment pricing, insurance coverage, and financial assistance options in our comprehensive guide to how much rehab costs.
Taking Action: Start Your Recovery Journey
1. Set a Start Date
Once you’ve chosen a treatment program, set a start date as soon as possible. While taking time off work or arranging family responsibilities can feel challenging, timing is often critical in recovery. Waiting weeks or months to enter treatment can increase health risks and prolong emotional struggles.
During your intake conversation, ask the treatment provider how soon they recommend starting. Whenever possible, follow their guidance—making recovery a priority now can prevent more complications later.
2. Prepare for Treatment
If you’re entering a residential program, check the provider’s website or speak with admissions for a detailed packing list. Most centers outline what to bring and what to leave at home, and many will send you information about rules, expectations, and what to expect during your first few days.
3. Stay Engaged
The first few days of treatment can feel overwhelming, but remember that staying engaged in the process significantly improves your chances of long-term success. The initial discomfort is temporary, but the healing and growth that follow can truly transform your life.
Ready to Find Treatment?
Recovery can profoundly change your life for the better. You deserve support in becoming your healthiest self, and quality care is available when you’re ready to take that next step.
Use our treatment search tool to explore options in your area and find programs that align with your needs, goals, and circumstances. The time to take action is now.
FAQs
Q: How do I know if I need residential treatment versus outpatient care?
A: The level of care you need depends on factors like the severity of your symptoms, your safety needs, and your home environment. A professional assessment can help determine what’s most appropriate for your situation.
Q: What should I look for to verify that a treatment program is legitimate?
A: Check for accreditation from The Joint Commission or CARF, current state licensing, qualified staff credentials, and transparent communication about costs and treatment methods.
Q: How can I afford treatment if my insurance doesn’t cover it?
A: Many centers offer payment plans, sliding scale fees, or scholarships. You can also explore state-funded programs or nonprofit facilities that provide reduced-cost care.
Q: Is it better to choose a local treatment center or travel for care?
A: Both options have benefits. Local treatment helps maintain family support, while a destination rehab might offer more privacy or access to specialized programs. Focus on finding quality care that meets your specific needs.
Q: What happens if I don’t feel ready to commit to treatment?
A: It’s normal to feel uncertain. You can start with outpatient therapy, attend support group meetings, or continue conversations with treatment professionals until you feel more prepared to take the next step.
The best therapy for you isn’t necessarily the most popular one—it’s the approach that matches your specific needs, goals, and circumstances. Understanding your treatment options can help you make an informed decision about your mental health care, no matter what challenges you’re facing.
Let’s explore these therapies so you can find the best treatment for you.
Commonly Used Therapies in Addiction and Mental Health Treatment
Some of the most common therapies include:
Cognitive Behavioral Therapy (CBT)
CBT is one of the most widely researched and effective1 forms of therapy available today. It focuses on challenging and reframing negative (and often untrue) thoughts, using thought corrections and helpful behaviors to positively affect your emotional state.
Core Focus
Challenging and reframing negative (and often untrue) thoughts
Using thought corrections and helpful behaviors to positively affect your emotional state
Time-limited and goal-oriented: typically 10–20 sessions
Session length depends on condition severity, insurance coverage, and recovery progression
Structured sessions include agenda-setting, skill practice, review, and homework planning
Special Features
Collaborative: clients are co-investigators, not passive recipients
Includes homework between therapy sessions
Uses behavior-analyzing exercises, behavior tracking, and worksheets
Widely effective across multiple mental health conditions
CBT’s structured approach makes it helpful for people who prefer clear goals and measurable progress in their treatment.
Dialectical Behavioral Therapy (DBT)
DBT centers on being mindful of your thoughts, emotions, and feelings. It’s effective for both mental health problems and substance misuse. DBT was originally created to help people with borderline personality disorder (BPD)2 but has since been used to address mental illness more broadly, focusing on practical skills for communication, emotional regulation, and navigating crises.
Core Focus
Being mindful of your thoughts, emotions, and feelings
Teaching practical skills for communication, emotional regulation, and crisis navigation
Balancing acceptance and change strategies
Typically Used For
Mental health concerns
Borderline personality disorder (BPD)
Substance misuse (mindfulness techniques can help you manage cravings)
Pretreatment (commitment phase): Build motivation and commitment to treatment, orient to DBT principles, and agree on goals
Individual therapy (weekly): Attend one-on-one sessions that focus on your specific challenges, issues that get in the way of treatment, and problems that impact your daily life, using techniques to understand behavior patterns and provide emotional support
Group skills training (weekly): Learn 4 core skill modules in a classroom format:
Mindfulness
Distress tolerance (crisis survival skills like TIPP, distraction, and radical acceptance)
DBT’s comprehensive approach makes it effective for people who experience intense emotions and need both individual support and community practice.
Eye Movement Desensitization and Reprocessing (EMDR)
EMDR is highly effective for trauma and post-traumatic stress disorder (PTSD),3 as it helps your brain reorganize traumatic memories using bilateral stimulation (like looking left-to-right). The act of tracking an object back and forth, or being touched on your left and right side, allows your brain to recall and process traumatic memories without such strong emotional reactions.
Core Focus
Processing traumatic memories using bilateral stimulation
Reducing the emotional intensity of traumatic memories
Helping the brain naturally heal from psychological trauma
Designed to make trauma processing as comfortable as possible
EMDR’s unique approach makes it helpful for people who want to process trauma without extensive talk therapy or who haven’t found relief through other methods.
Motivational Interviewing (MI)
Motivational interviewing, or MI, is a technique used in talk therapy to motivate someone to change, and then to stay committed to the process. It helps you keep your goals in sight, remember how far you’ve come, and offers inspiration to keep pushing forward in your recovery journey.
Core Focus
Motivating you to make changes and stay committed to the process
Exploring and resolving ambivalence about change
Strengthening personal motivation and commitment to your goals
Useful for both addiction and mental health recovery
Non-confrontational approach that meets patients where they are
Emphasizes autonomy and personal choice
MI’s collaborative approach makes it helpful for people who feel uncertain about change or have struggled to stick with treatment in the past.
Trauma-Informed Therapy
Trauma-informed therapy7 means the content and setting have been adapted specifically to trauma, and that the therapist is trauma-literate. It acknowledges the pervasive effects of trauma and aims to create a space of safety where you can begin to share your experience with a highly compassionate, competent therapist.
Core Focus
Creating a safe, supportive therapeutic environment
Acknowledging the widespread impact of trauma
Adapting treatment approaches to be sensitive to trauma history
Typically Used For
All types of trauma (childhood, adult, complex trauma)
PTSD and trauma-related symptoms
Anyone with a history of traumatic experiences
Co-occurring trauma and substance use disorders
People who’ve had negative therapy experiences
Structure and Format
Can be integrated into various therapeutic modalities
Emphasizes safety, trustworthiness, and collaboration
Flexible pacing based on your comfort and readiness
Therapist requires specialized trauma training and competency
Special Features
Prioritizes physical and emotional safety above all else
Recognizes trauma symptoms as adaptive responses
Avoids re-traumatization through careful approach
Emphasizes patient choice, control, and empowerment
Addresses cultural, historical, and gender-based trauma
Trauma-informed therapy’s safety-first approach makes it essential for anyone whose past experiences may impact their ability to engage in traditional therapeutic settings.
Finding the Right Therapy for Your Needs
What you need help with often determines which therapy will meet your needs. Here’s how different therapies align with specific mental health conditions and concerns.
Depression
In psychotherapy for depression, CBT is often the first choice.8 CBT targets thoughts, emotions, and behaviors, directly addressing the cyclical nature of depression. DBT is also effective for depression9 as it teaches distress tolerance skills and opposite action, which means doing the opposite of an unhelpful behavior—like isolating or ruminating—to end the cycle.
Other therapies that are effective for depression include:
CBT can be highly effective for anxiety, too. Specifically, the thought-challenging aspect of CBT can help with catastrophizing (thinking the worst possible thing will happen), emotional reasoning (I feel this way, which makes it true), and mind reading (assuming others’ thoughts).
Exposure and response prevention (ERP) is a first-line treatment for obsessive-compulsive disorder (OCD).10 It works by exposing you to something that triggers a compulsion or anxiety, and then you practice not following the compulsion or sitting with anxiety until it passes. This gradually reduces the anxiety these situations cause until they become less distressing and more manageable. Exposure-based strategies are also used to treat other anxiety disorders, like social anxiety and phobias.
Other therapies commonly used to treat anxiety include:
Virtual reality exposure therapy (for phobias, social anxiety, and PTSD)
Addiction
Many therapies can help with substance use disorders, and treatment can be tailored based on underlying factors like trauma, grief, or co-occurring mental health conditions like depression.
Therapies like CBT, DBT, and EMDR can address root causes and help you develop healthier coping skills. These approaches are especially helpful for co-occurring disorders, when someone has both a substance use disorder and a mental health condition at the same time.
Evidence-based treatments include (but aren’t limited to):
Peer support approaches like the 12 Steps of AA provide community support, spiritual principles, and structured recovery steps. These programs involve regular meetings, working with sponsors, and service to others in recovery.
Harm reduction strategies meet people where they are, focusing on reducing risks and improving safety rather than requiring immediate abstinence. This approach recognizes that recovery looks different for everyone and can include diverse paths to wellness.
Trauma
Trauma-focused therapy uses specialized approaches designed to help people heal from traumatic experiences. These therapies are delivered using trauma-informed principles that create safety, build trust, and empower patients throughout the healing process.
Trauma-focused therapies include (but aren’t limited to):
Evidence-based therapy is exactly what it sounds like: treatment backed by scientific research. When a therapy is considered evidence-based, that means it’s been studied in clinical settings, tested across different populations, and shown to improve outcomes. In other words, there’s real-world data that says it works.
But evidence-based care is about more than just numbers. It combines 3 things:
The best available research
The expertise of your provider
Your preferences, values, and lived experience
That last part matters. Because even the most rigorously studied therapy won’t work if it doesn’t feel right for you.
Eye movement desensitization and reprocessing (EMDR)
Exposure and response prevention (ERP)
Cognitive processing therapy (CPT)
Acceptance and commitment therapy (ACT)
Interpersonal therapy (IPT)
Mindfulness-based cognitive therapy (MBCT)
These approaches aren’t one-size-fits-all, but they do give you a solid starting point. If you’re working with a provider who offers evidence-based care, your treatment plan should be grounded in both research and respect for your individual needs.
Individual vs. Group Therapy
Most therapies can be done in a group setting or one-on-one with a therapist. Each setting has its benefits.
Individual Therapy
Individual therapy means meeting privately with a therapist to talk through what’s going on. It’s what many people picture when they think of going to therapy. The one-on-one setting can feel more comfortable, especially for those who value privacy or prefer to go deeper into personal experiences.
This format can be especially helpful for people navigating trauma, since it offers a space to process at your own pace. That said, trauma-informed group therapy can also be effective for many people.
Group Therapy
Group therapy is led by a licensed therapist and usually includes 5–10 participants. Unlike peer support groups, group therapy has a structured format and a clinical focus. The therapist leads discussions, offers guidance, and helps everyone practice coping skills together.
A typical group might start with check-ins and introductions, then shift into learning and applying a therapeutic concept or tool. Participants are encouraged to ask questions and offer feedback to one another.
Group therapy supports 2 key aspects of recovery: structured treatment and connection with others who understand. Still, some people may not feel ready to open up in a group setting—and that’s okay. In those cases, starting with individual therapy might be a better fit.
Inpatient and outpatient treatment programs usually offer both group and individual sessions. Participating in both can offer a more complete healing experience that balances peer support with focused personal work.
Family Therapy
Family therapy can be a vital part of treatment, especially for children and younger adults. But it can support recovery at any age, and in all types of families, including both biological and chosen family.
These sessions create a safe, nonjudgmental space where each person has the chance to be heard, express concerns, and ask questions. This helps in 2 key ways:
The person in treatment feels better understood and supported.
Loved ones gain clarity about their role in recovery, which improves communication and interaction.
Family members can benefit from the process, too. It often helps them better understand their loved one’s condition, recognize patterns like codependency, and learn how to care for their own well-being.
Family therapy supports a biopsychosocial approach to healing by improving support systems that improve recovery as a whole.
Short-Term vs. Long-Term Approaches
Some people will go to therapy for years, but not everyone will want or need to. Depending on your needs and condition, a brief intervention (1–5 sessions) may be the best fit. Motivational interviewing is short-term by design; other therapies like CBT can also be adapted to shorter timeframes.
Being in therapy longer allows you to dive deeper into your patterns, history, and long-term goals. Some conditions benefit from ongoing support—for example, bipolar disorder often requires regular therapy12 to manage symptoms and prevent episodes. Depression related to specific life events (like job loss) may respond well to shorter-term treatment.
You can discuss with your therapist or primary care provider how long they recommend staying in therapy based on your specific situation and treatment goals.
Alternative and Holistic Therapies
There’s so much more to therapy than talking, and there can be much more to healing than conventional talk therapy.
Complementary and holistic therapies broaden your treatment options, offering ways to involve your mind, body, and spirit in your recovery. These approaches acknowledge the interconnected nature of mental, spiritual, and physical wellness. Examples include:
Somatic therapy
Sound healing
Ayurveda (traditional Indian scientific healing system)
Naturopathy (traditional medicine focusing on natural remedies)
Psychedelic therapy (currently experimental and conducted in clinical research settings)
Creative therapies (art, dance, creative writing)
These therapies can be done on their own, or alongside evidence-based therapy like CBT. Some of these therapies have growing research support, but many have not yet undergone the same level of clinical study as evidence-based treatments like CBT or DBT. That doesn’t mean they don’t work. In fact, some people benefit from these complementary options because they connect more to the way they’re healing—like painting what they can’t put into words, moving to release trauma, or tuning into the body to regulate their nervous system.
Addiction and mental health issues can feel overwhelming. But once you start taking steps toward feeling better, you might be surprised at just how good things can be.
How Will You Heal?
Your mental well-being is a vital component of health care. Whether you want the space to talk and be heard, work through trauma, overcome drug or alcohol addiction, or manage symptoms of a chronic mental illness, therapy is an avenue to healing.
One of the best parts about it is that there’s no one, right way to do it. It comes down to what you resonate with and what works for you.
Start your journey today: Use Recovery.com to find treatment centers offering the therapy of your choice.
FAQs
Q: What therapy is most effective for addiction?
A: There’s no one-size-fits-all answer, but cognitive behavioral therapy (CBT) is one of the most widely studied and commonly used approaches for treating substance use disorders. It helps people recognize unhelpful thought patterns, develop coping skills, and reduce behaviors linked to substance use.
Other therapies can be just as effective, depending on the person and their needs. These include dialectical behavior therapy (DBT), motivational interviewing (MI), contingency management, and trauma-informed therapies like EMDR. Many people benefit most from a combination of approaches tailored to their goals and circumstances.
Q: What type of therapy is best for mental health?
A: The best type of therapy depends on your goals, preferences, and what you’re experiencing. Cognitive behavioral therapy (CBT), dialectical behavior therapy (DBT), and psychodynamic therapy are commonly used and have strong evidence supporting their effectiveness.
Other approaches—like acceptance and commitment therapy (ACT), interpersonal therapy (IPT), trauma-informed care, or somatic therapies—may also be helpful. What matters most is finding a therapy and therapist that feel like a good fit for you.
Q: How do I know what type of therapy is right for me?
A:Finding the right therapy depends on what you’re hoping to work on, how you prefer to communicate, and what kind of support feels most helpful. A licensed mental health professional can help you explore different approaches based on your needs, goals, and preferences. It’s also okay to try out a therapy style and switch if it doesn’t feel like the right fit—your comfort and growth matter most.
Q: What is a type of therapy used for both addiction and depression?
A: Cognitive behavioral therapy (CBT) and motivational interviewing (MI) are 2 approaches commonly used to treat both substance use and co-occurring mental health conditions like depression. These therapies help people explore the connection between thoughts, behaviors, and emotions, and support changes that align with their goals. When used together—or alongside other treatments—they can address both substance use and mental health symptoms in an integrated way.
Q: What is psychotherapy?
A: Psychotherapy, or talk therapy, involves working with a licensed therapist to explore thoughts, emotions, and behaviors. It helps people manage mental health conditions, cope with stress, and improve relationships.
Q: What is the best therapy for substance abuse?
A:Evidence-based treatments like CBT, Contingency Management, and Medication-Assisted Treatment (MAT) are highly effective for substance abuse. The best option depends on the individual’s substance use and co-occurring conditions.
Q: What are common types of therapy?
A: There are many types of treatment, each with its own approach and focus. Common options include:
Cognitive behavioral therapy (CBT): Helps you recognize and change unhelpful thoughts and behaviors
Dialectical behavior therapy (DBT): Focuses on emotional regulation, distress tolerance, and relationship skills
Psychodynamic therapy: Explores how past experiences influence current feelings and behaviors
Motivational interviewing (MI): Helps strengthen motivation for change, often used in addiction treatment
Family therapy: Supports healthier communication and relationships within families
Group therapy: Involves learning and healing alongside others with similar experiences, led by a therapist
Q: How can I find the right therapist for mental health and addiction issues?
A: Look for a licensed therapist who has experience with co-occurring disorders—also known as dual diagnosis—which means they’re trained to treat both mental health and substance use concerns. You can start by checking provider directories, asking your primary care provider for referrals, or searching through your insurance network. It’s okay to ask potential therapists about their experience and approach to make sure it feels like a good fit for your needs.
Recovering from an addiction or mental health condition is a team effort involving clinical, therapeutic, and medical professionals. But how do you know whom to add to the team? Where should you start?
We’ll explore who’s usually involved in mental health and addiction treatment, why they’re there, and how to find professionals who fit your recovery needs.
Understanding the Mental Health and Addiction Care Team
When you enter a mental health or addiction treatment program, you’ll likely work with several different professionals as part of your care team. The range can be broad, from psychiatrists and therapists to specialists in areas like trauma-informed yoga. While every program is different, there are a few core healthcare professionals you’re most likely to encounter.
Here’s who they are and why they’re considered essential to your recovery:
1. Therapists and Counselors
A therapist is a licensed mental health professional, typically with a master’s degree in counseling, social work, or marriage and family therapy (e.g., LPC, LCSW, LMFT). Therapists provide individual, couples, family, or group therapy, and many have additional training in specific modalities like Eye Movement Desensitization and Reprocessing (EMDR), cognitive behavioral therapy (CBT), or trauma-informed care. They support clients through various emotional and behavioral challenges, helping them build coping strategies, improve relationships, and enhance overall well-being.
Therapists are trained to address issues such as grief, life transitions, substance use, trauma, and more, always emphasizing safety, healing, and client empowerment.
2. Psychologists
A psychologist is a mental health professional1 with advanced training in human behavior, emotional processes, and mental disorders. Clinical psychologists hold a doctoral degree (Ph.D., Psy.D., or Ed.D.) and are licensed to assess, diagnose, and treat a wide range of psychological issues, including depression, anxiety, eating disorders, personality disorders, psychotic disorders, and more. They often provide evidence-based therapies and may also conduct psychological testing.
Psychologists work in diverse settings such as hospitals, clinics, rehabilitation centers, schools, and private practices.
3. Social Workers
Licensed clinical social workers (LCSWs)2 are trained mental health professionals who support patients both clinically and practically. In addition to providing therapy for substance use and mental health issues, they help patients manage the real-world logistics of recovery, like securing housing, applying for benefits, or coordinating follow-up care.
For example, if someone is transitioning out of inpatient treatment, an LCSW might help them find outpatient services, connect with support groups, or access community resources that ease the shift back into daily life. Their role is especially valuable for patients navigating complex systems or multiple levels of care.
4. Medical Providers
Medical providers attend to medical recovery needs, like managing withdrawals, side effects of substance use or medications, and ensuring any co-occurring conditions like diabetes stay treated while you’re recovering. Medical providers include doctors, nurses, psychiatric nurse practitioners, and other medical staff. Doctors and physicians can diagnose mental health disorders and provide some mental health services, including brief interventions, but typically, they’ll refer you to specialists or another level of care.
Their referral can often get you in quicker and help ensure treatment is covered by health insurance. Some health care providers, clinics, and rehabs may require a referral to begin treatment—check with admissions staff if this is necessary.
5. Peer Recovery Specialists
Peer recovery specialists, also known as peer support specialists or recovery coaches, use their own lived experiences with addiction and recovery to support others in their healing journey. These certified professionals provide mentorship, advocacy, and emotional support. They can help patients feel understood, reduce feelings of isolation, and model the possibility of long-term recovery.
While support workers don’t provide clinical care, their guidance is rooted in shared experience and often complements therapy or medical treatment. Peer support improves engagement in treatment3 and increases the likelihood of sustained recovery.
6. Holistic Practitioners
Holistic practitioners focus on treating the whole person—mind, body, and spirit. In a treatment setting, this might include yoga instructors, mindfulness teachers, massage therapists, Reiki practitioners, or nutritionists. These providers use evidence-informed and complementary therapies to promote emotional regulation, physical healing, and stress relief.
Holistic care isn’t a substitute for clinical treatment, but it can help patients reconnect with their bodies, build healthy routines, and find meaning in the recovery process.
Who Can Prescribe Medication?
A prescriber is different from a therapist. While your prescriber will prescribe medications and work with you to ensure they’re effective, a therapist handles the emotional, processing, and goal-setting side of recovery. They cannot prescribe medications of any kind.
These professionals can prescribe medication:
7. Psychiatrists
Psychiatrists have a deep, comprehensive knowledge of the brain’s chemistry and neurological functioning, and what chemicals or processes need to be corrected for someone to feel better. They know which medications will work for specific conditions, adjusting the type or dose to fit your unique symptoms.
It can take a few sessions to get the dose and type of medication right, as most psych meds take 2+ weeks to take effect, but the results can be life-changing. Once you find the right medication(s) for you, sessions with your psychiatrist will look more like check-ins to see if you’ve had any change in tolerance, any side effects, or want to start tapering off the medication.
Note: Most psychologists are not licensed to prescribe medication because they are not medical doctors. However, in a few U.S. states, licensed psychologists can prescribe certain psychiatric medications after completing additional education and certification in clinical psychopharmacology. While these exceptions exist, prescribing medication remains primarily within the scope of psychiatrists, who are medical doctors and licensed to prescribe in all states.
8. Psychiatric Nurse Practitioners
All psychiatric nurse practitioners can prescribe medications,4 but in some states, they also need a collaborating physician to approve the order. Psychiatric nurse practitioners are not doctors, but they do have advanced training in mental health and psychiatry. When looking for this type of support, oftentimes a referral from your PCP can be a great place to start.
9. Primary Care Providers (PCPs)
Your PCP, or primary care physician, is who you go to when you’re sick or something isn’t feeling right. Every PCP’s comfort level with psychiatric medications varies. Some don’t feel comfortable prescribing medications beyond SSRIs or SNRIs. In these cases, they’ll refer you to psychiatry for mood stabilizers, antipsychotics, sleep medications, or stimulants. Experts recommend that people taking mental health and psychiatric medications get medication management support from psychiatrists, psychiatric nurse practitioners, or specialized treatment providers.
Learn more about medication management and why it’s important to the recovery process.
Credentials to Look For
Almost everyone on your treatment team should have credentials of some sort. If they don’t, that’s a red flag. Here are the types of credentials and licensure reputable providers will have:
LCSW: Licensed clinical social worker; specializes in mental health support and case management
LMFT: Licensed marriage and family therapist; trained to work with couples, families, and relationship dynamics
CADC: Certified addiction counselor; specializes in addiction and substance use treatment
LMHC: Licensed mental health counselor; offers therapy for a wide range of mental health conditions.
LPC: Licensed professional counselor; similar to LMHC, depending on the state
Ph.D: Doctor of Philosophy; often held by psychologists who provide therapy or conduct psychological testing and research
M.D: Doctor of Medicine; held by psychiatrists and physicians who can prescribe medication
State medical license, Psy.D., and board certification: Required for psychiatrists and physicians to practice and prescribe legally
When You Need a Team, Not Just One Person
Coordinated care is a quiet hero in addiction and mental health treatment. This means everyone in your treatment team is working towards a goal together, not siloed. Coordinated care ensures that each area of your recovery moves towards that goal and doesn’t accidentally minimize or negatively interact with another.
Having a team is especially vital for patients with co-occurring disorders: a mental health condition and a substance use disorder, two different mental health conditions, two different substance use disorders, or any other combination of conditions.
The nature of mental illness and substance use increases the demand for a coordinated treatment plan. Each person experiences their diagnosis differently and resonates with treatment in their own ways. Multiple, coordinated interventions, like therapy, medication, peer support, life skills education, and family therapy, can be even more effective.
Going to a residential treatment center or outpatient clinic means you benefit from coordinated care, with your treatment team meeting regularly to discuss your case. Not every treatment provider focuses strongly on coordination, but many do.
Telehealth vs. In-Person Options
Telehealth has broadened the reach of behavioral health care, allowing more people than ever before to get treatment. Telehealth is especially vital for rural populations5 and people with mobility challenges. In-person care, however, has many benefits—mainly the face-to-face human connection it provides.
Telehealth Pros and Cons
A major pro for telehealth is its flexibility. You don’t need to drive anywhere, worry about parking, or live anywhere close to a physical treatment center. You only need a device (like a phone or laptop) and an internet connection. Telehealth is usually covered by insurance, same as in-person. You can connect with experts worldwide, broadening your access to treatment.
A con is that it can be harder to form a connection with someone virtually, which is a vital component of the therapeutic alliance. Some say it’s harder to communicate or feel seen in a virtual setting, leading to poorer treatment outcomes.6 Internet issues and technical problems can also disrupt sessions.
In-Person Pros and Cons
A pro for in-person care is the ability to communicate and connect more comprehensively. This means nonverbal communication and body language, which your therapist can use to make your sessions more effective. For example, if you’re wringing your hands and fidgeting, they’ll know to switch topics or gently explore what’s making you uncomfortable.
Time commitment is a con forin-person care. In addition to the session itself, you have to get ready, drive there, park, and drive home. The total time commitment can be twice as long as the appointment itself, even longer for those in rural areas. In-person treatment options can also be limited since centers and clinics must be physically close to you.
Both telehealth and in-person care can help you heal. The best setting for you will depend on your preferences, location, and insurance coverage.
Teaming Up for Recovery
Recovery isn’t a one-person show. And that’s a good thing.
You aren’t meant to do it alone. Imagine each team member—a therapist, doctor, psychiatrist—extending a hand in support. The more hands, the stronger your treatment, and the less you have to carry alone.
Start today: Use Recovery.com to find the best treatment for you and your needs.
FAQs
Q: What professionals deal with mental health?
A: Types of mental health professionals include psychologists, psychiatrists, licensed professional counselors (LPCs), clinical social workers, marriage and family therapists, and psychiatric nurse practitioners. Each has different training and specialties.
Q: Is it better to see a psychologist or psychiatrist?
A: It depends on your needs. Psychiatrists can prescribe medication and are often ideal for complex or severe mental illnesses. Psychologists focus more on talk therapy, testing, and long-term emotional support.
Q: Which type of professional works with individuals with severe mental disorders?
A: Psychiatrists and clinical psychologists often specialize in treating severe mental illnesses such as schizophrenia, bipolar disorder, and major depression. These professionals may work in inpatient or outpatient settings.
Q: Should I see an LPC or psychologist?
A: LPCs are trained in counseling strategies and are excellent for talk therapy and everyday mental health challenges. Psychologists may be more suitable for psychological testing, trauma recovery, or complex mental health diagnoses.
Q: How do I choose a mental health professional?
A: Consider your goals (e.g., therapy, medication, diagnosis), the provider’s credentials, experience, and whether they specialize in your area of concern. Look for licensed providers and check reviews or referrals.
Q: What is substance abuse counseling?
A:Substance abuse counseling focuses on helping individuals overcome addiction and build healthier lifestyles. It often includes therapy, relapse prevention, and support for co-occurring disorders like depression or anxiety.
Q: What is psychiatry?
A: Psychiatry is a medical field that deals with diagnosing, treating, and preventing mental illnesses. Psychiatrists are medical doctors who can prescribe medications and may provide psychotherapy.
Q: What types of addiction specialists are available for treatment?
A: Addiction specialists include substance abuse counselors, addiction medicine doctors, psychiatrists with addiction training, certified peer recovery specialists, and licensed therapists with substance use expertise.
Q: What kind of therapist should I see for addiction recovery?
A: Look for a licensed professional counselor, social worker, or psychologist who specializes in addiction, dual diagnosis, or trauma-informed care. Many use evidence-based therapies like CBT or motivational interviewing.
Q: What professionals can help with both mental health and addiction issues?
A: Addiction psychiatrists and licensed therapists trained in co-occurring disorders can address both areas. Integrated treatment programs also offer coordinated care from multiple professionals.
Trying to figure out what kind of treatment you need can feel like stepping into a maze. You might be asking: Do I need to detox first? Is inpatient too much? What even is PHP? If you’re feeling unsure or overwhelmed, you’re not alone—and you’re not doing anything wrong.
This guide is here to help you understand what your options actually look like in practice. From round-the-clock care to flexible weekly therapy, different levels of care are appropriate for different situations. Knowing how they work can make it easier to take the next step, whatever that looks like for you.
Levels of Care Explained
Addiction treatment takes place on a continuum of care, with various levels of care designed to meet people where they are. Some offer 24/7 medical support. Others give you space to keep working or caring for family members while getting help. Stepped-down treatment options allow you to gradually introduce more and more responsibilities into your life as your mental health and confidence improve.
Here’s what each one involves, so you can get a better sense of what best fits your life right now.
Medical Detox
Typical duration: 5–10 days
Hours per week: 24/7 care
Time of day: Day and night
If you’ve been using substances (especially alcohol, opioids, or benzodiazepines) regularly, stopping suddenly can result in severe, or even fatal, symptoms. Medical detox gives you a safe place to withdraw with trained staff on hand. A qualified treatment team will monitor your symptoms, help you manage pain or discomfort, and step in if any complications arise.
This is often a preliminary step, prior to starting a comprehensive addiction treatment program, for people who are physically dependent on substances.
Learn more about what to expect in the detox process: See our detox FAQs.
Residential or Inpatient Treatment
Typical duration: 30–90 days
Hours per week: 24/7 care
Time of day: Day and night
In residential rehab, you live at a treatment facility while focusing entirely on recovery. It offers a structured environment and full daily schedule of therapy, group support, mental health care, and activities that help you build new coping tools. Many residential programs also incorporate family therapy.
Because your meals, housing, and daily routine are all taken care of, you can put all your energy into getting better without juggling the pressures of work, school, or family obligations. It’s a space where your only job is to focus on your healing.
This level is a good fit if you need more acute care such as dual diagnosis or eating disorder treatment, or need space away from issues at home that may complicate your recovery.
Partial Hospitalization Program (PHP)
Typical duration: 15–30 days
Hours per week: 25–30 hours
Time of day: Primarily during the day
A PHP (also known as day treatment) is one of the most intensive available outpatient services. You’ll spend most of your day at a treatment center for therapy, psychiatric care, and medical check-ins, then go home (or to sober housing) in the evening. For most people, the time spent at a PHP feels like the equivalent of a full-time job.
PHPs are a step down from inpatient care but still offer a high level of structure and support, especially if stabilization is still a concern.
Intensive Outpatient Program (IOP)
Typical duration: 8–12 weeks
Hours per week: 9–15 hours
Time of day: Day or evening options
IOPs give you solid support without requiring you to put your life on hold. You’ll attend several individual and group therapy sessions each week, and may have access to medication management. The time commitment here is similar to a part-time job.
An IOP works well if you’re stepping down from a higher level of care, or if you’re juggling recovery with work, school, or family responsibilities.
Outpatient Therapy
Typical duration: Ongoing or as needed
Hours per week: 1–5 hours
Time of day: Flexible
Outpatient therapy can be as simple as seeing a therapist once a week. Some people start here if their symptoms are mild; others continue therapy after completing a more structured program. It’s a space to keep working through triggers, rebuild relationships, and stay grounded in your recovery over time. You can choose a schedule that fits your daily life.
Sober Living or Transitional Living
Typical duration: 1–12 months
Hours per week: Independent, with optional meetings
Time of day: Mostly daytime routines
Sober living homes are group environments where people in early recovery live together under shared rules. There’s no formal therapy, but you’ll usually have curfews, house meetings, and drug testing, as well as attending meetings and recovery-friendly activities outside the home. It’s a helpful bridge between structured treatment and living completely on your own—especially if your home environment poses challenges to your recovery.
Learn more about length of stay in different types of treatment in our article on how long rehab lasts.
Virtual Care (Telehealth)
Typical duration: Varies by program
Hours per week: 1–15 hours
Time of day: Day or evening availability
Virtual care lets you access therapy, support groups, and even medication management from home. It’s especially useful if you live in a rural area, have mobility issues, or just need more flexibility. Some people use it to start treatment; others use it to stay connected to a sober support network after in-person care. As long as you have a phone or internet connection, you can access high-quality behavioral health care.
How to Know What’s Right for You
Choosing a treatment program is about finding what fits your circumstances and resonates with your approach to healing. Start by thinking about how withdrawal affects you, whether you’re also dealing with anxiety, depression, trauma, or other mental health disorders, and if you’ll have any specific needs while in treatment.
If you’re in crisis, can’t stop using on your own, or feel unsafe at home, inpatient care might be the most supportive place to begin. If you’re more stable or have responsibilities you can’t step away from, outpatient care may give you the balance you need.
There’s no wrong place to start. The most important thing is to start somewhere.
Do I Need Medical Supervision?
If you’ve ever had severe withdrawal symptoms (or you’re worried you might), it’s important to talk to an addiction specialist before you try to stop using on your own. Symptoms like seizures, hallucinations, or heart issues can be dangerous without medical support.
You might also need supervised care if you have certain medical needs such as a health condition that affects your recovery, or if you’re taking medications that could interact with withdrawal. Medical detox or inpatient treatment can give you safety and stability while your body adjusts.
Dual Diagnosis or Co-Occurring Disorders
If you’re struggling with both mental health and substance use, you’re not alone—and you’re not a problem to solve. A lot of people use substances to cope with depression, anxiety, trauma, or other emotional pain. But over time, that coping can create its own set of challenges.
When both are happening at once, it’s called a co-occurring disorder. These situations often need integrated care: treatment that addresses mental health and substance use at the same time, not in separate silos.
Dual diagnosis treatment is available at most higher levels of care and some outpatient programs. If this applies to you, look for programs that offer addiction treatment, psychiatry, and trauma-informed support under one roof.
What an Intake Assessment Looks Like
Most treatment centers begin with an intake or admissions assessment to better understand your needs. This process typically includes two parts:
A brief phone screening with an admissions advisor. This initial conversation covers basic information about your substance use, mental health, and immediate needs to determine whether the program is a good fit. It’s also your chance to get your questions answered.
A more in-depth assessment once you arrive at the treatment center. This is usually conducted by medical and clinical staff and dives deeper into your medical history, substance use patterns, mental health conditions, living situation, and any safety concerns.
The goal is to get a full picture of your situation so the team can recommend the most appropriate level of care and build a personalized treatment plan. Clinicians often use tools like the ASAM Criteria1 (developed by the American Society of Addiction Medicine) and a biopsychosocial assessment to guide your treatment plan.
You don’t need to have all the answers going in, just be as honest as you can.
Adjusting Treatment Over Time
You don’t have to commit to one level of care forever; you’ll likely move through several stages of treatment as your needs change. For example, you might start with inpatient rehab as your primary care, then step down to a lower level of care like an IOP, then continue with weekly therapy while living in sober housing.
Recovery isn’t linear. You might go forward, take a step back, or ramp up your meetings or therapy sessions when you’re going through a hard time. That’s normal. What matters most is staying engaged and open to support, even when your path looks different than someone else’s.
Ready to Take the Next Step?
If you or your loved one are thinking about treatment, you don’t have to figure it all out alone. Rehab admissions advisors are usually happy to walk you through your options and help you find a level of care that fits your individual needs.
Use Recovery.com to explore treatment centers near you. You can compare programs, read about their services, and reach out directly.
The right kind of support is out there—you just have to ask for it.
FAQs
Q: What are the levels of care in addiction treatment?
A: Levels of care in addiction treatment include medical detox, inpatient or residential rehab, partial hospitalization programs (PHP), intensive outpatient programs (IOP), sober living, individual therapy, and virtual or telehealth services.
Q: When do you need inpatient treatment?
A:Inpatient addiction treatment is best when you need 24/7 support, can’t stay sober on your own, or are dealing with complex mental health or medical issues.
Q: How does outpatient substance use treatment work?
A:Intensive outpatient programs (IOPs) offer therapy and support on a set schedule—often a few times a week—so you can keep living at home while receiving a high level of therapy and support.
Q: How long do you need to be in outpatient treatment?
A: It varies. Some people stay for a few weeks while others find long-term support helpful. Your treatment team can help you determine your timeline based on your needs and healing progress.
Q: How do I choose the right level of care for my treatment needs?
A: Your treatment provider can help you determine what level of care you need via an intake assessment. How much support you need will likely depend on your daily functioning, withdrawal risk, mental health, and living environment. When it comes to addiction and mental health treatment, your safety and well-being come first.
These living spaces, also known as sober living homes, halfway houses, or recovery residences, create a structured and supportive atmosphere that helps residents’ transition back into everyday life after completing rehabilitation programs.
Sober living homes are designed to help individuals maintain sobriety by addressing the people, places, and things in their environment. These homes provide a structured setting1 that promotes accountability, peer support, and essential life skills. Below are seven key features that make sober living effective:
1. Substance-Free Environment
Residents must remain abstinent from drugs and alcohol while living in a sober home. This rule allows individuals to recover in a safe space free from triggers. Eliminating access to substances makes relapse more difficult, giving residents the opportunity to focus on their sobriety and coping strategies. Oftentimes, depending on the type of sober living, drug testing may be a part of accountability and maintaining a drug-free environment.
2. House Rules and Accountability
A lack of accountability is a common trait in addiction. Sober living homes enforce specific house rules, such as curfews, mandatory house meetings, and assigned chores, to instill discipline and responsibility. House managers oversee rule enforcement, ensuring everyone stays on track and remains accountable to themselves and their housemates. This can also include monitoring of activities and schedules, support systems, and even testing for drug use.
3. Support System and Peer Encouragement
Residents benefit from a built-in community of individuals2who are also in recovery. Living with peers who share similar struggles fosters mutual support, encouragement, and accountability. This social reinforcement helps combat feelings of isolation and strengthens one’s commitment to sobriety. Some sober living homes require 12-step meetings or other types of peer support or social support.
How does sober living support long-term, sustained recovery?
Recovery housing can solidify someone’s journey in their recovery either post-treatment or while someone is attending treatment in an outpatient setting. Recovery housing ideally provides support, structure, community, accountability, and responsibility. Although many people choose not to go into recovery housing and can maintain successful recovery, the relationships and foundation that recovery housing can provide can be invaluable as a contribution to long-term success.
Tanya Kraege LCSW, CSAC, CCAR RC, WI CPS | Ventus Rex
4. Structured Daily Routine
Sober living environments3 emphasize the importance of structure. Residents follow daily routines that may include attending therapy sessions, support groups, exercising, and completing household chores. Establishing a consistent schedule helps individuals develop positive habits and reduce the time spent thinking about substance use. One of the main benefits of sober living is having structure as a next step after more formalized treatment or recovery programs.
5. Transition Assistance and Life Skills Training
Sober living homes often provide life skills training to help residents reintegrate into society. Programs may include budgeting, job searching, cooking, and relationship-building skills. These resources equip individuals with the tools needed to maintain independence and sustain long-term recovery. Depending on the level of care provided in the home, there may be additional options available for life skills or other educational opportunities.
6. Connection to Recovery Resources
Many sober living homes offer access to additional support services, such as therapy, job placement programs, and educational opportunities. These resources help residents continue their recovery journey beyond the sober living environment, ensuring they have the tools to maintain sobriety in everyday life.
7. Affordable Housing Options
Sober living costs vary depending on location, services, and amenities. Monthly expenses typically range from $300 to $2,000. Many homes operate on a sliding scale or offer financial assistance for those in need, making sober living an accessible option for individuals from different financial backgrounds. Some homes are credentialed and some operate like the Oxford House4 model.
Optimizing the Recovery Experience
Addiction impacts all aspects of a person’s life, requiring a holistic approach to recovery. For individuals with severe substance use disorders or co-occurring mental health conditions, sober living can provide a stable and supportive environment while they continue treatment. Programs such as cognitive behavioral therapy (CBT) and dialectical behavioral therapy (DBT) can help address both addiction and underlying mental health issues, improving overall well-being.
Here are some additional types of recovery support services along a path to sobriety and wellness.
How does sober living differ from traditional rehab?
Sober living offers a structured, substance-free environment where individuals can gradually transition back into daily life, often with fewer restrictions than traditional rehab. Traditional rehab, on the other hand, is typically more intensive with structured treatment programs, licensed therapy, other behavioral services, and medical supervision.
Addiction treatment programs provide structured support to help individuals achieve long-term recovery. These programs vary in intensity and approach but generally include the following components:
Assessment and Evaluation: Before beginning treatment, individuals undergo a comprehensive assessment to determine the severity of their addiction, identify co-occurring mental health disorders, and develop a personalized treatment plan.
Detoxification: Detox is a critical first step in recovery. Medically supervised detox programs help individuals safely withdraw from substances while managing withdrawal symptoms. This step is especially important for individuals detoxing from opioids, benzodiazepines, or alcohol, as withdrawal can be life-threatening.
Inpatient Treatment: Inpatient programs provide 24/7 care in a structured environment. Treatment typically includes individual therapy, group counseling, behavioral therapy, and holistic approaches. This immersive setting allows individuals to focus entirely on their recovery.
Outpatient Treatment: Outpatient programs offer flexibility for individuals who can maintain independent living while attending scheduled therapy and support sessions. This option is ideal for those with a stable home environment and strong support system.
Aftercare Planning: Long-term recovery requires ongoing effort. Aftercare planning includes continued therapy, support groups, and recovery resources to help individuals transition back into daily life while maintaining sobriety.
Support Groups: Participation in 12-step programs, such as Alcoholics Anonymous (AA) or Narcotics Anonymous (NA), provides peer support, accountability, and encouragement from others who understand the challenges of addiction.
Bridging the Gap: Integrating Sober Living with Treatment
Sober living homes serve as a vital link between inpatient treatment and full independence. By combining structured treatment with sober living, individuals receive comprehensive support that enhances their recovery journey. This approach fosters long-term sobriety, equipping individuals with the tools and resources needed to reintegrate successfully into society.
If you or a loved one are seeking the best sober living environment, consider researching reputable options to find the right fit for your recovery needs.
If you or a loved one are seeking the best sober living environment, please consider one of the following that come highly recommended:
If you or a loved one are seeking the best sober living environment, consider ARC Stone Lodge in Louisa, Kentucky, which provides a structured, supportive setting for recovery. The Southeast Addiction Center, with locations in Georgia and Tennessee, offers comprehensive addiction treatment alongside sober living options. The Pennsylvania Recovery Center in Phoenixville, Pennsylvania, is another highly regarded facility for those in need of a supportive transition.
For young men seeking specialized sober living, Sandstone Care Young Men’s Sober Living in Maryland provides tailored support. The Massachusetts Center for Addiction in Weymouth, Massachusetts, also offers structured sober living programs designed for long-term recovery. Additionally, Lantana Recovery Connecticut in New Milford provides a supportive recovery-focused community for individuals seeking a sober lifestyle.
For a broader list of recommended sober living homes that match individual recovery needs, check out the comprehensive sober living directory for more options.
FAQs
Q: What is the meaning of sober living?
A: Sober living refers to a structured, substance-free environment that supports individuals in recovery from addiction. It provides a safe space where residents can rebuild their lives and develop the skills needed for long-term sobriety.
Q: What do you do in sober living?
A: In a sober living home, residents follow house rules, attend recovery meetings, engage in therapy or counseling, complete household chores, and develop essential life skills to maintain independence and sobriety.
Q: How long do most people stay in sober living?
A: The length of stay varies based on individual needs, but most residents stay between 90 days and a year. Some may stay longer if they require extended support before transitioning to independent living.
Q: What does it mean to live a sober life?
A: Living a sober life means abstaining from drugs and alcohol while actively engaging in healthy behaviors, relationships, and coping strategies. It involves maintaining mental, physical, and emotional well-being without substance use.
Q: What is a sober living home?
A: A sober living home is a residential facility that provides a drug- and alcohol-free environment for individuals in recovery. It offers structure, accountability, and peer support to help residents transition from rehab to independent living.
Q: What are sober living house rules?
A: Sober living homes enforce house rules such as maintaining sobriety, attending meetings, adhering to curfews, completing assigned chores, and participating in house meetings. These rules help create a structured and supportive environment.
Q: What is a halfway house?
A: A halfway house is a transitional residence for individuals recovering from addiction or leaving incarceration. It provides temporary housing with structured programs, support services, and supervision to help residents reintegrate into society.
Q: Are you covered for addiction treatment?
A: Insurance coverage for addiction treatment, including sober living, varies by provider and policy. It’s essential to check with your insurance company to determine coverage for treatment, therapy, or transitional housing programs.
Q: Does the sober living home you are considering provide access to mental health resources and community support?
A: Many sober living homes offer access to therapy, counseling, peer support groups, job assistance, and other mental health resources. It’s important to research a home’s available services to ensure they align with your recovery needs.
Q: What are halfway house rules?
A: Halfway houses typically have structured rules, including mandatory sobriety, curfews, participation in treatment programs, job search requirements, and adherence to behavioral guidelines. These rules help residents transition back into society successfully.
Q: How does sober living support recovery from addiction?
A: Sober living homes provide a stable, substance-free environment where residents receive peer support, structure, and access to recovery resources. This setting helps individuals build coping skills, accountability, and a strong foundation for lasting sobriety.
Q: How does sober living differ from traditional rehab?
A: Unlike inpatient rehab, which offers intensive treatment in a clinical setting, sober living provides a less restrictive, transitional environment where residents can practice independent living while still receiving recovery support.
Q: How does sober living help in addiction recovery?
A: Sober living homes foster long-term recovery by reinforcing healthy routines, peer support, and access to therapy and life skills training. They help individuals build resilience, stability, and self-sufficiency after rehab.
Panic attacks can feel terrifying, overwhelming, and all-consuming. They arrive suddenly, often without warning, and can make it difficult to feel like you’re in control of your body and mind. If you’ve ever experienced one, you know how distressing they can be. A racing heartbeat, rapid breathing, dizziness, chest tightness, and an overwhelming sense of impending doom—these are just some of the common symptoms of a panic attack.
But here’s the good news: Panic attacks, while unpleasant, are not life-threatening. Once you understand what’s happening in your body during a panic attack, you can start to reduce their frequency and intensity. The key to managing panic attacks lies in having a toolbox of strategies that can interrupt the overwhelming cycle of panic and help you regain a sense of control. One such tool is a “Panic Pack”—a collection of sensory-based grounding items that can help soothe your body and mind when panic strikes.
Understanding Panic Attacks: What Are They?
Panic attacks are sudden, intense episodes of fear or anxiety that often come without warning (American Psychiatric Association, 2013). These episodes can happen at any time, even when you’re feeling calm and relaxed. Panic attacks typically involve a combination of physical symptoms (like a rapid heartbeat, dizziness, chest tightness, or sweating) and emotional symptoms (such as feeling disconnected from reality, or a sense of impending doom). Although panic attacks can feel life-threatening, they are generally harmless and do not cause lasting damage.
Research suggests that panic attacks are caused by the body’s overreaction to stress or perceived danger, triggering the “fight or flight” response (Vickers & McNally, 2006). During this response, the body releases stress hormones like adrenaline and cortisol, which elevate heart rate, blood pressure, and breathing rate, preparing you to flee from danger. In the case of panic attacks, there is no real threat, but the body reacts as though there is.
Sensory-Based Grounding: Why It Works
When you experience a panic attack, your body is overwhelmed by heightened sensory input, and your mind can feel flooded with anxiety. Sensory grounding techniques work by redirecting your attention away from the panic and engaging your senses in a way that helps calm your nervous system. By using tools that appeal to the senses—sight, sound, touch, taste, smell, and movement (remember proprioception can be a helpful sense to engage to reduce anxiety)—you can help interrupt the cycle of panic and return to a state of calm.
Research shows that sensory-based grounding strategies can be highly effective for managing panic attacks. For example, tactile stimulation (such as squeezing a stress ball) has been found to activate the parasympathetic nervous system, which helps the body shift from the “fight or flight” response to a “rest and digest” state (Haynes et al., 2022). Similarly, scents like lavender and peppermint have been shown to reduce anxiety by stimulating the limbic system, the brain region responsible for processing emotions (Barati,, 2016).
Packing Your Panic Pack: Essential Items for Grounding
A Panic Pack is a personalized collection of sensory tools designed to help ground you and alleviate anxiety. Below are several items you can include in your kit, each chosen for its ability to engage different senses and promote relaxation.
1. Weighted Lap Pad
Weighted lap pads are tools used by occupational therapists, typically as a sensory integration modality, to help with emotional and physical regulation. A weighted lap pad provides gentle pressure, which can have a calming effect. Weighted products stimulate the parasympathetic nervous system, promoting a sense of grounding and relaxation (Eron et al., 2020).
2. Fidget Items
Fidget toys such as orbeez squish balls, stress balls, or fidget spinners are simple, portable tools that can help distract the mind during a panic attack. These tactile items allow you to focus on a repetitive motion or texture, which can help redirect your attention away from overwhelming anxiety. (Kriescher,et al., 2023).
3. Earbuds or Headphones and a Calming Playlist
Music and sound have powerful effects on our emotions. Create a calming playlist with soothing music that helps you feel grounded and less anxious. Alternatively, consider having a calming podcast on hand, whether it’s guided meditation, breathing exercises, or a favorite calming show. Studies have shown that listening to calming music can reduce heart rate and lower levels of cortisol (Thoma et al., 2013).
4. Grounding Smells
Scent is one of the most powerful senses for evoking emotional responses. A portable essential oil diffuser, essential oil rollerball, or lotion with calming scents like lavender, chamomile, or peppermint can help reduce anxiety during a panic attack (Barati,, 2016).
5. Sour Candy (e.g., Warheads or Sour Patch Kids)
Engaging your sense of taste with something intensely sour can be a surprisingly effective grounding tool. Sour candies like Warheads or Sour Patch Kids can interrupt the cycle of panic by providing strong sensory input that shifts attention away from overwhelming thoughts and bodily sensations. This grounding effect helps bring focus back to the present moment. The sour taste acts as a sensory distraction, redirecting attention from anxiety to the immediate sensory experience (Rainville, 2013).
6. Breathing Exercise Guide
Consider packing a small device (like a Breathing Buddha Meditation Tool) or having an app with visual cues, such as color-changing lights or animations, to guide deep breathing. These devices often display colors that correspond to the in-breath, hold, and out-breath phases (e.g., blue for inhale, yellow for hold, green for exhale). Visual tools help regulate breathing patterns while using the sense of sight to anchor attention to the present, reducing physiological arousal during panic attacks (Bentley et al., 2023).
7. Personal Comfort Items
Personal items that evoke comfort and safety can be incredibly soothing during a panic attack. A small memento such as a piece of jewelry, a comforting photo, or a soft fabric (like a scarf or blanket) can help you feel more grounded and safe. These items provide a tangible reminder of calm and support, which can be particularly helpful during moments of overwhelming anxiety.
8. Water
Staying hydrated is crucial for both physical and emotional well-being. Including a water bottle in your Panic Pack ensures you’re prepared to stay hydrated during an anxiety attack. Taking slow, deliberate sips of water can be a soothing ritual that helps you re-focus and regain control. This simple act not only hydrates you but also activates the vagus nerve, which plays a key role in calming the body’s stress response. Drinking water offers a grounding task that interrupts the cycle of panic, providing a moment of clarity and connection to the present (Masento et al., 2014).
9. Phone Numbers of Trusted Contacts
Sometimes, the best way to reduce the intensity of a panic attack is by reaching out for support. Include a list of trusted friends, family members, or a therapist that you can contact when you feel overwhelmed. Research has shown that talking to a supportive person can help reduce feelings of isolation and anxiety, providing emotional relief and a sense of connection during a panic attack (Maulik et al., 2010).
Final Thoughts
Having a Panic Pack ready and accessible can be an empowering way to manage panic attacks. By using sensory grounding techniques, you can interrupt the cycle of anxiety and regain control over your body and mind. The key is to personalize your Panic Pack with items that work best for you, helping you feel safe, calm, and supported when panic strikes.
With practice, these tools can become second nature, providing you with a reliable strategy for reducing the intensity of panic attacks and navigating them with confidence. If you are needing more individualized support regarding your sensory processing and how it impacts your mental health, please reach out to a mental health occupational therapist.
Our senses shape how we experience the world—the sights we see, the sounds we hear, the textures we touch, the flavors we taste, and the scents we smell. While many people find everyday sensory experiences manageable or even enjoyable, others may find certain stimuli overwhelming or insufficient, creating challenges in their daily lives. By deepening our understanding of sensory processing and its link to mental health, we can foster greater well-being and support more effective paths to recovery.
What Is Sensory Processing? Sensory processing refers to how your body and brain receive, recognize, and interpret sensory information (Brown et al., 2019). This process begins when your nervous system detects sensory stimuli through various receptors, leading to a behavioral response. For example, imagine hearing a loud alarm while working at your desk. You recognize the sound as a fire alarm, observe others moving toward safety, and are prompted to follow them. This highlights how sensory processing helps you respond adaptively to your environment.
There is variability in sensitivity to sensory stimuli based on individual thresholds (Brown et al., 2019). A high threshold indicates that a person needs a stronger stimulus to notice it, whereas a low threshold means even minimal stimuli can become overwhelming. For instance, while most people would quickly respond to a loud fire alarm, individuals who are hyper-responsive to auditory stimuli may find such sounds painful, causing long-lasting dysregulation. On the other hand, those who are hyposensitive may require a stronger stimulus for recognition.
While many people are familiar with the five traditional senses—sight, sound, touch, taste, and smell—three lesser-known senses are also critical for understanding sensory processing: proprioception (awareness of body position), vestibular (balance and movement), and interoception (awareness of internal body states) (Brown et al., 2019). In individuals with typical sensory processing, the brain effectively organizes and integrates sensory information, allowing appropriate responses to stimuli. For example, a person might walk along a crowded street, effectively filtering out distractions like billboards and other pedestrians, or engage in a conversation in a busy café without becoming overwhelmed by the surrounding noise and activity. Those with atypical sensory processing may struggle to take in stimuli and modulate their responses, leading to feelings of overwhelm or anxiety.
A Model for Understanding Sensory Processing
As a mental health occupational therapist, I use a specific framework to understand my clients’ sensory processing patterns—Dunn’s Sensory Processing Model. This model categorizes sensory processing into four quadrants (or patterns), each representing different ways individuals respond to sensory input (Brown et al., 2019):
Sensation Seeking
These individuals actively pursue intense sensory experiences and are often drawn to environments that provide heightened stimulation. They tend to crave loud environments, bright colors, and high levels of movement. Sensation seekers often thrive in situations that involve excitement and novelty.
For example, they may enjoy engaging in contact sports such as football or rugby, where the physicality and intensity provide both sensory input and an adrenaline rush. Similarly, thrilling amusement park rides, like roller coasters, offer the fast movement and sensory overload they enjoy. Additionally, these individuals may find pleasure in activities such as dancing at loud clubs, racing motorcycles, or participating in extreme sports like skydiving or rock climbing, where the combination of physical exertion and sensory excitement is high. Sensation seekers are often drawn to high-energy, sensory-rich environments because they help satisfy their need for stimulation.
Sensation Avoiding
People with sensation avoiding patterns feel uncomfortable with strong sensory stimuli and actively limit their exposure to prevent stress or overwhelm. These individuals are particularly sensitive to intense or overstimulating environments, and they often seek out quiet, calm spaces to feel more in control and at ease. The key characteristic of sensation avoiders is that they make a conscious effort to avoid situations that may lead to sensory overload.
For instance, they may prefer online shopping over visiting crowded stores because the noise, bright lights, and large crowds can cause distress. Similarly, they may choose to eat and converse at home rather than going to noisy restaurants, where the sounds, smells, and social interactions can be overwhelming. In other contexts, sensation avoiders might prefer a peaceful walk in nature over attending a crowded event or concert. They may also avoid certain types of music or films that feature loud noises or flashing lights due to their heightened sensitivity. By actively limiting sensory exposure, sensation avoiders can maintain a sense of comfort and reduce anxiety caused by overstimulation.
Sensory Sensitivity
Sensory-sensitive individuals, like sensation avoiders, are highly attuned to sensory stimuli and can become overwhelmed or anxious when exposed to certain sounds, sights, or other sensations. They are particularly responsive to environmental inputs, such as bright lights, strong odors, or loud noises. However, the key distinction between sensory sensitivity and sensation avoidance lies in their reaction to these stimuli. While sensation avoiders actively work to limit their exposure to sensory triggers, sensory-sensitive individuals do not necessarily avoid them. Instead, they confront and endure these sensory experiences, often feeling the full intensity of the distressing sensations.
For example, a sensory-sensitive individual might attend a concert despite being sensitive to loud music, or they might work in a busy office environment even though the noise and activity create discomfort. The difference here is that, rather than avoiding these situations, they are exposed to them and may struggle to manage their heightened sensitivity, leading to feelings of overwhelm, irritability, or anxiety.
Low Registration
Individuals in this category may not notice sensory input readily, requiring stronger or more intense stimuli to respond. This can make them appear inattentive or uninterested in their surroundings, as they may not pick up on subtle sensory cues that others might notice immediately. For example, they may not be aware of a ringing phone, a colleague speaking to them, or even a change in the temperature of the room until the sensory input becomes more intense or disruptive. Because of this, people with low registration might be perceived as daydreaming, disengaged, or disinterested, but in reality, they are simply less responsive to sensory input.
These individuals often need support systems built into their environment to help them stay on track and become more aware of important stimuli. For example, they might benefit from the use of alarms to signal tasks or appointments, sticky notes as reminders for daily responsibilities, or bright, noticeable signs to highlight important information. These external cues help trigger their attention and provide necessary prompts to remain engaged with their environment.
In some cases, individuals with low registration may not respond to social cues or environmental changes unless they are more extreme. For example, they may not notice a subtle shift in tone when someone is upset with them, but if the person becomes visibly angry or vocal, they are more likely to react. Similarly, they might not notice a decrease in room temperature until it becomes very cold or uncomfortable. The challenge lies in their ability to process and respond to sensory stimuli only when the input reaches a certain threshold of intensity. While this pattern of sensory processing may not necessarily cause distress or anxiety for these individuals, it can lead to difficulties in social or work environments, where a heightened awareness of sensory details and a more timely response are often necessary.
It is important to know sensory processing is not always uniform across all sensory modalities, and people may display different patterns depending on the type of sensory input they encounter. For example, while someone might avoid certain auditory stimuli, they may actively seek out specific tactile or oral sensory experiences. This complexity emphasizes the importance of tailoring sensory interventions to the unique needs of each individual, ensuring that therapeutic approaches are both comprehensive and personalized.
The Relevance of Sensory Processing in Mental Health Many individuals with mental health conditions, including anxiety disorders, depression, ADHD, OCD, and post-traumatic stress disorder (PTSD), exhibit sensory processing differences (Brown et al., 2019). For those with anxiety, sensory overload can exacerbate symptoms, leading to panic and avoidance behaviors. An individual with sensory avoidance patterns may steer clear of crowded social events, often resulting in isolation and increased feelings of loneliness.
Additionally, a study by Jerome and Liss (2005) explored the relationship between sensory processing patterns and attachment types. The authors found that sensory sensitivity correlates with relationship anxiety, while sensory avoidance relates to relationship avoidance; low registration is associated with both forms of relationship discomfort, and sensory seeking is linked to secure attachment.
Sensory processing can also play a key role in building resilience and supporting recovery. Engaging in positive sensory experiences promotes overall well-being and helps individuals feel grounded during times of distress. Interventions that include sensory-based strategies, such as mindfulness practices and grounding exercises, have been shown to support nervous system regulation (Miller et al., 2007). For example, practicing deep breathing while focusing on tactile sensations like a soft blanket or stress ball can induce relaxation in overwhelming situations. Weighted blankets, in particular, offer deep pressure stimulation that activates calming sensory pathways, reduces anxiety, and boosts melatonin production, fostering a sense of safety and relaxation (Yu et al., 2024). Additionally, introducing a noxious stimulus, such as a sour taste, during a panic attack can help redirect attention. This interrupts the cycle of distress and engages neural pathways that regulate emotional responses (Rainville, 2013).
Practical Strategies for Engaging with Sensory Processing Differences Understanding one’s sensory processing patterns can lead to effective coping strategies that enhance engagement in daily life. Here are specific strategies tailored to each processing category:
For Sensation Seekers: Structured physical activities such as rock climbing or martial arts provide the significant sensory input that sensory seekers benefit from, promoting physical and emotional regulation through intense engagement. Similarly, practices like yoga or tai chi enhance grounding and body awareness through controlled movement. For those craving excitement, adventure activities such as zip-lining offer stimulating sensory experiences while fostering a sense of community and connection with others.
For Sensation Avoiders: Gradual exposure to challenging environments, like shopping during off-peak hours, allows sensory avoiders to build tolerance without overwhelming their senses. Comfort tools such as noise-canceling headphones or sunglasses provide instant relief in overstimulating situations. Additionally, calmer venues with softer lighting create a sensory-friendly atmosphere for social interactions, contributing to more positive experiences.
For Sensory Sensitivity: Designating a safe space at home equipped with weighted blankets and sensory-friendly items can provide a calming refuge for sensory-sensitive individuals. Mindfulness techniques such as deep breathing and gentle stretching focus on regulation, reducing the effects of sensory overload. Engaging with nature through activities like gardening or hiking can also help mitigate sensory overwhelm by offering grounding sensory input in a peaceful environment.
For Low Registration: Individuals with low registration often miss sensory cues, making tools like alarms, sticky notes, or digital reminders valuable in fostering engagement and awareness. For example, placing a sticky note on a desk as a visual cue and pairing it with a timed phone alarm can help reinforce tasks that might otherwise go unnoticed. Incorporating tactile or flavorful experiences into routines, such as savoring meals or exploring varied textures, can further enhance sensory awareness and promote meaningful interaction with one’s environment.
Additional Considerations in Recovery It’s crucial for centers and programs to have formal sensory assessments such as the Adolescent/adult Sensory Profile, as this helps to understand the unique sensory profiles of the individuals in their care. A formal assessment provides valuable insight into how sensory processing may be affecting their clients’ daily functioning, helping programs identify when sensory processing is a barrier. This enables them to implement targeted interventions and accommodations, ensuring that sensory needs are met. Furthermore, understanding the sensory profiles of individuals allows providers to offer personalized support strategies and create environments that foster greater comfort and engagement. Sensory processing is a foundational aspect of how we navigate the world, and understanding its complexities enables us to support individuals in overcoming challenges so that they can thrive in their daily lives.
In our fast-paced world, routines can play a crucial role in improving mental health. Daily routines act as a safety net, providing stability and security amongst chaos. Establishing regular daily habits allows us to bring structure to our surroundings while fostering resilience, resulting in a healthier mindset and a more balanced nervous system.
Studies indicate that children excel in settings with well-defined routines, and their ability to learn may be impacted negatively when these structures are lacking (Montroy et al., 2016). Structured schedules are beneficial for both children and adults, helping to reduce anxiety and stress through predictability. Additionally, routines help us manage our time better and prioritize tasks, leading to greater organization and less overwhelm. Regular routines also promote healthy habits, such as consistent sleep patterns and exercise—key elements for maintaining good mental health. Overall, establishing and maintaining routines can make it easier to navigate challenges and improve emotional well-being.
The Role of Routines in Mental Health
One of the main benefits of routines is their ability to significantly reduce decision fatigue, which arises from facing an overwhelming number of choices each day (Ilies et al., 2010). With research indicating that we make around 35,000 decisions daily, this cognitive overload can lead to stress and anxiety (Sahakian & Labuzetta, 2013).
By establishing structured routines, we transform decisions into automatic actions, conserving mental energy and enhancing focus on more important tasks. Once routines become instinctive, they not only alleviate cognitive load but also allow us to direct our cognitive resources toward creativity, productivity, or simply enjoying the present moment. In contrast, a lack of routines can result in mental exhaustion and procrastination due to constant decision-making.
Routines and Mental Health Challenges
Routines can be particularly beneficial for people facing mental health challenges. Research has shown that sticking to regular routines can reduce symptoms of depression and anxiety, especially in adolescents and young adults (Muñoz-Fernández & Rodríguez-Meirinhos, 2021). Predictable daily tasks provide comfort and stability. For someone with anxiety, a structured morning routine that includes mindfulness can be grounding. Similarly, for someone dealing with depression, a simple routine like “get up, shower, and have breakfast” can reignite motivation. Creating an effective morning and evening routine can significantly enhance your mental health.
Routines & Substance Use Recovery
Routines play a vital role in substance use recovery by providing structure, stability, and a sense of purpose in an individual’s daily life. Engaging in consistent routines allows recovering individuals to establish healthy habits, reduce anxiety, and minimize triggers associated with substance use (Smith et al., 2020). Research indicates that routines can enhance coping strategies and reinforce positive behaviors, facilitating the development of new lifestyles free from substance reliance (Dunn & Tompkins, 2018).
Many individuals facing substance use challenges also grapple with executive functioning deficits, which can involve difficulties in planning, organization, and self-regulation. Approximately 50% of individuals with substance use disorders exhibit some level of executive dysfunction (Davis et al., 2015). This impairment can complicate recovery efforts by making it harder for individuals to adhere to treatment plans or make healthy choices. Routines help alleviate these challenges by creating a framework that simplifies decision-making and fosters a sense of discipline. Maintaining a predictable daily schedule fosters a sense of control and accomplishment, which is crucial for building self-efficacy and preventing relapse (Witkiewitz & Marlatt, 2004). By effectively addressing issues related to executive functioning, routine management can significantly enhance the recovery process and support long-term sobriety.
General Tips for Designing Routines
Set Clear Intentions:
Before you start your day, take a moment to write down three things you want to accomplish. This could be as simple as “exercise for 20 minutes,” “complete that work project,” and “call my friend.” Writing them down can solidify your commitment and give you something to refer back to throughout the day.
Start Small:
If a full morning routine feels overwhelming, begin by waking up just ten minutes earlier to dedicate those minutes to something positive, like taking a quick walk outside or sipping a glass of water. Gradually, as you become comfortable, you can extend this time and incorporate additional elements.
Be Consistent, yet Flexible:
While it’s essential to keep a routine, allow room for inevitable life events. If you have to skip a morning workout, don’t stress; perhaps consider adding in a bike ride during lunch or a brief walk after dinner instead.
Incorporate Mindfulness:
Incorporate mindfulness into your daily routines by allowing yourself moments of presence throughout the day. For instance, during your morning routine, take a few moments to engage fully with each activity, whether it’s brushing your teeth, showering, or preparing breakfast. Focus on the sensations, sounds, and smells, and try to immerse yourself in the experience rather than rushing through it. This practice of mindfulness not only helps you appreciate the small moments but also cultivates a sense of calm and awareness that can enhance your overall well-being as you go about your day.
Track Your Progress:
Use a simple bullet journal or an app to keep track of daily achievements as well as challenges you are experiencing. Write down what went well each day, and reflect on any barriers you identify. This habit can help identify patterns that help or hinder progress.
Actions to Incorporate in a Morning Routine
Wake Up at a Consistent Time:
To help regulate your circadian rhythm, choose a wake-up time and stick to it, even on weekends. For example, if you aim to wake up at 7 AM, set your alarm for the same time daily to help reinforce your body’s internal clock (Hirshkowitz et al., 2015). If you find yourself hitting the snooze button, try moving your alarm clock across the room. This will force you to get up and out of bed, making it less likely that you’ll go back to sleep.
Personal Care:
Enjoy a refreshing shower, and then take some time to groom yourself. Set aside at least 20-30 minutes to wash your hair, brush your teeth, and style yourself in a way that boosts your confidence and sets you up for the day ahead. You might also consider using your favorite scents or skincare products to make the experience more enjoyable.
Remember to Take Your Medications:
Incorporate your medication into your routine by placing it next to your morning beverage or in a visible spot as a consistent reminder. For example, if you take your medication with breakfast, keep it in the kitchen next to the bowls. It’s essential to find a way to habit stack this practice, as taking your medications as prescribed is important for your health.
Engage in a Mindfulness Practice:
Spend five to ten minutes meditating using a guided session. In addition to meditation, you can incorporate practices like a body scan, progressive muscle relaxation, or mindful eating. Research shows that regular mindfulness practice can lead to significant decreases in anxiety levels. These activities not only enhance your mental well-being but also help you cultivate greater awareness and presence in your daily life. (Kabat-Zinn, 2003)
Physical Activity:
Incorporate exercise into your morning routine to jumpstart your day. Whether it’s a 15-minute yoga session to promote flexibility and mindfulness, a brisk walk to enjoy the fresh air and energize your body, or a quick HIIT workout to get your heart pumping, find an activity that resonates with you. Regular physical activity has been consistently linked to improved mood and reduced levels of anxiety. Engaging in exercise not only releases endorphins, which are the body’s natural mood lifters, but it also helps to foster a sense of accomplishment and sets a positive tone for the rest of the day (Craft & Perna, 2004).
Actions to Incorporate in an Evening Routine
Create a Tech-Free Zone:
Commit to powering down screens at least one hour before bed. Instead of scrolling through social media, opt for reading a physical book, journaling, or engaging in puzzles. Establish a cozy nook in your living room or bedroom specifically for these activities.
Establish a Set Evening Ritual:
Prepare for sleep by making a cup of decaf herbal tea (like chamomile or peppermint). The act of preparing tea can be a calming ritual that signals your brain to wind down. Engaging in this mindful activity has been shown to ease the transition to sleep and reduce nighttime anxiety (McKay & Blumberg (2002).
Incorporate Relaxation Techniques:
After your tea, consider a short yoga session or progressive muscle relaxation meditation for 10-15 minutes. Online resources, like yoga or relaxation apps, can guide you through these exercises. Research suggests that such practices can significantly lower cortisol levels, promoting relaxation and better sleep quality (Hirshkowitz et al., 2015).
Reflect on Your Day:
Spend five minutes journaling about the positive aspects of your day. You might write three things you are grateful for or highlight a meaningful interaction you had. This reflective practice helps to create emotional closure for the day and can provide a buffer against daily stressors (Emmons & McCullough, 2003).
Set a Consistent Sleep Schedule:
Aim to go to bed and wake up at the same time each day. Create a pre-sleep routine such as dimming the lights in your home, playing soft music, or using essential oils (like lavender) to signal that it is time for sleep. Over time, your body will start associating these cues with bedtime, promoting quicker sleep onset (Hirshkowitz et al., 2015).
Overcoming Challenges in Establishing Routines
Establishing a routine can come with its own set of challenges, but with a few tips and tricks, you can overcome obstacles and foster a sustainable practice. One common hurdle is a lack of motivation. If you find it difficult to get going, consider pairing your new routine with activities you already enjoy. For example, you might listen to your favorite music while exercising to make the experience more enjoyable or sip on a beloved beverage while journaling, transforming these tasks into more pleasurable moments.
Another challenge many face is the fear of failure. It’s essential to understand that setbacks are a natural part of the habit-building process. Instead of perceiving a missed routine as a failure, view it as a valuable learning opportunity. Take time to reflect on what led to the disruption; whether it was time constraints, unexpected events, or lack of energy, identifying the cause will empower you to strategize and plan for similar situations in the future. This proactive approach will help you build resilience and adapt your routine as needed.
External distractions can also pose significant barriers to maintaining your routine. To counteract these interruptions, create designated spaces for work and relaxation. Minimizing noise and visual distractions is crucial; for instance, consider using noise-canceling headphones or arranging your environment to reduce clutter. If you work from home, it’s helpful to set clear boundaries with housemates or family members during your designated routine times. Communication is key so that everyone understands the importance of these times for your focus and reflection. By cultivating an environment conducive to stability and mindfulness, you’ll be better equipped to establish and maintain a routine that enhances your mental well-being.
Embracing the Routine Revolution
In a chaotic and hectic world, routines provide stability and order. Developing personalized routines can enhance mental health, reduce stress, and create a sense of control. By embracing routines and tailoring them to fit your preferences, you can navigate life with greater ease. Remember, routines are about creating a flexible framework that supports healthier choices and emotional resilience. As you work on establishing your routines, be kind to yourself, acknowledge your successes, and keep building a daily rhythm that nurtures your well-being. Over time, you’ll discover that routines can transform your life for the better.
