Category: Explore Options

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What Kind of Treatment Do I Need? Understanding Levels of Care for Addiction and Mental Health Treatment

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.

Infographic showing six treatment levels arranged around a compass: Medical Detox (24/7 medical care for withdrawal), Inpatient/Residential Treatment (live-in treatment with round-the-clock therapy), Partial Hospitalization Program (daytime outpatient care with high structure), Intensive Outpatient Program (part-time therapy balancing treatment with daily life), Outpatient Therapy (weekly one-on-one flexible support), and Virtual Care/Telehealth (online access to therapy and medication management).

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.

Pie charts showing time commitment by treatment level: Inpatient/Residential Treatment requires 100% of time, Partial Hospitalization Program requires 18% of time, Intensive Outpatient Program requires 7% of time, and Outpatient Therapy requires 2% of time.

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.

Timeline showing progression through addiction treatment levels: Medical Detox (1 week) for safe opioid withdrawal, Inpatient Treatment (30 days) for space away from triggers, Intensive Outpatient Program (8 weeks) for continued support while returning to daily life, and ongoing Outpatient Therapy for stress management while staying connected to care.

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.

Warning signs indicating need for higher level addiction treatment: worsening symptoms, impaired daily functioning, relapse or increased use, failed outpatient attempts, social withdrawal, frequent crises or emergencies, inability to cope, and unsafe home environment. Illustrated with a figure climbing stairs representing treatment progression.

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:

  1. 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.
  2. 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: Who needs residential treatment?

A: Residential care is ideal for people who need structure, distance from triggers, or support for a co-occurring substance use disorder and mental health condition.

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.

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Sober Living: 7 Ways It Supports Long-Term Addiction Recovery

sober living and recovery.jpg

Sober living environments (SLEs)1 provide group housing for individuals recovering from substance use disorders.

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:

Infographic titled Typical Rules in Sober Living Environments, listing common expectations such as staying substance-free, following curfew, attending house meetings, respecting others, contributing to chores, participating in random drug tests, and attending therapy or counseling. Each rule is paired with a corresponding icon.

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 individuals2 who 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
Illustration of a person building a heart-shaped brick wall, symbolizing healing and self-reconstruction in recovery. Text emphasizes that sober living is about building a life where substances are no longer needed. The design uses soft purple and coral tones.

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.

Infographic showing a line graph comparing relapse risk over two years for people in recovery with and without sober living. The graph indicates significantly lower relapse rates for those attending sober living. Supporting text highlights that over half of people who attend sober living never relapse, while more than half relapse without it. A key icon appears in the top right.

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.

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

Treatment Programs: A Path to Sobriety

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.

This version integrates the recommended facilities smoothly within the text while keeping it natural and informative. Let me know if you need any further tweaks!

Frequently Asked Questions

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.

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Can You Quit Drinking by Working with a Recovery Coach? 

Quitting drinking can be a challenging journey, but it’s not something you have to do alone. A recovery coach can be a valuable partner in your efforts to stop drinking and build a healthier life. While there isn’t a one-size-fits-all solution, recovery coaches provide support, guidance, and resources customized to your unique needs and goals. Here’s how working with a recovery coach can help you quit drinking.

What Is a Recovery Coach?

A recovery coach is a trained professional who helps people seeking to recover from substance use, including alcohol. They aren’t therapists or counselors, but they do offer personalized support and practical help. Their role is to empower you to take charge of your recovery by creating a plan, connecting you to resources, and providing encouragement along the way.

How Can a Recovery Coach Help You Quit Drinking?

  1. Creating a Personalized Plan
    A recovery coach can help you set goals for quitting drinking and create a plan that works for you. They know that everyone’s journey is different, so they tailor their support to fit your situation.
  2. Understanding Your Triggers
    Recovery coaches can work with you to identify what triggers your drinking. Whether it’s stress, certain social situations, or emotions, they help you recognize patterns and develop strategies to manage those triggers.
  3. Building a Support System
    Quitting drinking is easier when you have support. A recovery coach can connect you with support groups or other community resources, to build a network of people who understand what you’re going through.
  4. Providing Accountability
    A recovery coach can help you stay on track by checking in regularly and keeping you focused on your goals. This accountability can be motivating, especially during tough times.
  5. Teaching Healthy Coping Skills
    Many people drink to cope with stress, anxiety, or other challenges. A recovery coach can teach you healthier ways to handle those feelings, such as practicing mindfulness, exercising, or finding hobbies you enjoy.
  6. Encouraging Self-Confidence
    Recovery coaches help you see your strengths and believe in your ability to quit drinking. They celebrate your progress and encourage you to keep moving forward, even if setbacks happen.
  7. Addressing Practical Needs
    Sometimes, practical challenges like housing, employment, or transportation can make recovery harder. Recovery coaches can help you find resources to address these issues, so you can focus on your recovery.
  8. Exploring Different Recovery Pathways
    Not everyone chooses the same path to quit drinking. Whether you’re interested in 12-Step programs, harm reduction strategies, or any number of other approaches, a recovery coach can support the path that works best for you. They are knowledgeable on many different pathways, introducing you to options you maybe didn’t know existed. 

Will a Recovery Coach Guarantee Success?

The simple answer is no— there are no guarantees. It’s important to remember that quitting drinking takes effort and commitment. A recovery coach can guide and support you, but the work ultimately depends on you. While there are some people who can quit drinking by only working with a recovery coach, for many people a recovery coach alone isn’t enough. Consider building a bigger recovery team by also working with some of the following: 

  • Primary Care Physician: Monitors overall health, prescribes medication, and addresses medical concerns.
  • Psychiatrist or Psychologist: Diagnoses mental health conditions and prescribes medication if needed.
  • Therapist: Provides therapy to address underlying issues and build coping strategies.
  • Addiction Counselor: Offers counseling and guidance on addiction and recovery.

Final Thoughts

Quitting drinking is a big step, and it’s one you can take with the right support. Recovery coaches offer guidance, accountability, and encouragement, but they’re just one part of the puzzle. By combining their help with other resources, you can improve your chances of success. With determination and a strong support system, you can move toward a healthier, happier future.

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Managing Panic Attacks: How to Pack Your Panic Pack: Dr. Sarah Anderson

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.

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Sensory Processing and Mental Health: An Introduction: Dr. Sarah Anderson

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. 

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Unlocking Mental Wellness: The Power of Routines: Dr. Sarah Anderson

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

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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

  1. 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. 

  1. 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.

  1. 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.

  1. 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)

  1. 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

  1. 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. 

  1. 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).

  1. 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).

  1. 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).

  1. 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.

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What Is Mindfulness Meditation?: Billy Wynne

Key Points

  • Mindfulness is the practice of paying attention to the present moment without judgment.
  • Mindfulness is not about suppressing thoughts or other aspects of our life experience. 
  • Mindfulness need not be religious and it is not a substitute for therapy or other clinical support for those who need it. 
  • Meditation is time we dedicate to the exclusive purposes of cultivating mindfulness. 

Just a few decades ago, mindfulness meditation was considered an esoteric, “new age,” or downright weird activity. Now, you would need to be living in a cave to miss reference to it. It has become so mainstream that it is on the verge of becoming cliché. Meanwhile, misperceptions about the practice abound, with common beliefs ranging from it being an exceedingly difficult and demanding discipline to it being little more than lazy navel-gazing. 

In a prior article, I summarized the persuasive evidence that mindfulness meditation can improve mental health, cognition, and overall wellness. In this article, I will explain what mindfulness meditation is and what it is not, with the goals of dispelling the mystique surrounding it and bringing this timeless practice down to earth and into your daily life.

What is Mindfulness?

It may be clearest to start by defining the mindfulness part of mindfulness meditation. Put simply, mindfulness is the practice of paying attention to the present moment without judgment. In this brief definition, you can discover four vital elements: 

  1. Mindfulness is a practice. Once we take it up, we can cultivate mindfulness in meditation (more on that later) and also in the car, going up the stairs, and in conversation with loved ones. Every moment is an opportunity to practice and deepen our mindful awareness, and that practice never ends. After a lifetime of reacting to circumstances automatically, with deeply ingrained habits, we are now setting a new course. It is a simple practice, but it is not always easy, and, as with any other new endeavor, it will get easier with practice.
  1. Mindfulness is about paying attention. How often do we coast through our lives without focusing on what we are doing? If we pause to observe, we might see that most of the time, while we engage in one activity, we are thinking about another. Taking a shower, we’re thinking about what we’ll have for breakfast. Engaged in a conversation, we are planning how we’ll respond. Going on a walk, we’re recycling an argument we had six months ago. Mindfulness is about coming back to awareness of what is here now. This awareness exists beneath our thoughts and activities, emotions and intentions. It is inherently clear, present, and non-judgmental. With practice, we can reconnect with this precious place. 
  1. Mindfulness is applied to the present moment. Thich Nhat Hanh said, you “have an appointment with your life….[It is] the present moment. If you miss the present moment, you miss your appointment with life1.” Our life only unfolds in moments. It doesn’t happen any other time. So often, we miss it while we’re preoccupied with revisiting our past or planning our future. Mindfulness is an invitation to reestablish an intimate relationship with what is happening right now, both inside of us and around us. In this way, it is about living fully and wholeheartedly. 
  1. Mindfulness is the art of nonjudgment2. We have a deep-seated instinct to rapidly assess each thing we encounter as beneficial or threatening. For the sake of our survival, it evolved over millennia as we learned to avoid predators and find sources of food, shelter, and other sustenance. Unfortunately, though we now live in relative security and comfort, our spigot of judgment never turned off. We apply it to sights, sounds, emblems of social status, our own ideas, and each other. Once you decide to notice your judging mind3, you might find that it is quite harsh, it never stops, and it reserves its fiercest criticism for its host: you. To be mindful is to practice noticing what’s happening before we add that second layer of judgment, allowing the dust we’ve stirred up to settle so we can see things more clearly.

What Mindfulness is Not

So many ideas about mindfulness have flooded into our culture that it is important to take a moment to “myth bust.” Here are a few corrections to common misperceptions about mindfulness:

  1. Mindfulness is not about stopping thoughts. As you can see in the description above, it is about turning toward the authentic experience of our life, here and now. It is not about suppressing; it is about acknowledging. This may be most important when it comes to our thoughts. We do not have to change them. We start by simply watching them as they rise and fall. Because we are no longer infusing them with more power, they will start to soften of their own accord. We will come back to mindfulness of thoughts in future posts.
  1. Mindfulness is not a substitute for therapy. While many individuals trained in psychology and other forms of therapy are also qualified to support your mindfulness practice, and the two techniques are often complementary, those who need clinical care for mental health challenges should not hesitate to seek it. This is particularly true for those who have experienced significant trauma. There are some instances where mindfulness when practiced without the support of a professional who is trained to deliver care for such conditions, can pose the potential for harm4. 
  1. Mindfulness is not a religion. The origins of mindfulness5 practice are most often traced to Vedic and Yogic traditions that were practiced in India over 2000 years ago, which we now generally refer to as Hinduism. Analogous mindfulness traditions also arose in aspects of ancient Judaism, Christianity, Islam, and Buddhism, as well as indigenous religions around the world. Despite these roots, the techniques of mindfulness need not have ties to religious beliefs. Recently, they have been intentionally secularized, perhaps most decisively by the work of Jon Kabat-Zinn in establishing and rigorously testing Mindfulness-Based Stress Reduction (MBSR). Whether or not you integrate mindfulness practice with your own religious or spiritual beliefs is entirely up to you. 

What is Meditation?

While we can engage with mindfulness anywhere, meditation is time we dedicate specifically to the purpose of deepening this practice. It’s the difference between the way we exercise our muscles all day versus the time we might spend in the gym lifting weights. 

Even within meditation, there are various forms – walking, lying down, etc. – but the most common, and the one we will focus on in this series, is seated meditation. We will delve into the details of these techniques in much greater detail, but the hallmark of seated meditation practice is finding stability of the body so that we can begin stabilizing the mind. There are forms of meditation that are characterized as “just sitting,” but usually it is recommended to engage our minds by focusing on a simple aspect of our experience, starting with the breath. 

While meditation often occurs in groups, and this can be quite helpful, it usually involves turning inward to investigate our own, unique experience and the nature of our own mind. With meditation, we can begin to see, perhaps for the first time, how our mind influences our perception of our circumstances and the ways we respond to it. In this way, as the clutter of our thoughts and judgments can begin to dissipate, we may discover a new way of being in the world and the boundless possibilities that offers. If mindfulness meditation has any “message” for us, it is simply to appreciate our opportunity to be here, now.

Next Steps

Having addressed the “What” of mindfulness meditation in this article and the “Why” in the previous one, my next installment in this series will focus on the “How.” I hope that, with what’s been presented so far, your interest is piqued and you are ready to jump in to this healing, invigorating, and joyful practice.

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Beyond the 12 Steps: Alternative Paths to Recovery for Young Adults: Megan Cornish

Disclaimer: The views and opinions expressed in these contributions are those of the individual authors and do not necessarily reflect the views of Recovery.com.

In 1935, Bill Wilson and Bob Smith were both fighting to keep their alcoholism in check while juggling demanding jobs. When they met and began to talk about their battles, they recognized a truth that would become the foundation of the recovery community in the United States: staying sober is a whole lot easier when you’re not doing it alone. By 1950, Alcoholics Anonymous (the group Bill and Bob started, also known as AA) had already helped more than 100,000 people find their way to recovery.

AA struck a chord in early 20th-century America. Its manual, called “The Big Book” by members, laid out 12 steps to guide people through recovery. The approach fit right in with the era’s thinking around addiction, spirituality, and self-care.

AA was built on a framework that included:

  • A primarily spiritual worldview
  • A focus on alcohol as the substance of choice
  • The belief that the ability to get and stay sober could only be found through a higher power
  • Strategies that were tested out and established by predominantly (white) men
  • An abstinence-only approach, with absolutely no substance use allowed

There’s a reason AA’s so popular. Research shows that, for many people, it works. In fact, AA’s 12 step program was found to be 60% more effective than other interventions for helping people get into recovery from alcoholism.

90 years have passed since Bill and Bob founded AA, and while it’s still easier to stay sober with help, a lot has changed. The old model tends to resonate with the older generations, who identify with the framework that AA was built on. But there are a lot of people—especially young people—looking for recovery resources who might not connect with AA’s traditional (and, at times, inflexible) views on recovery. And though it’s hard to find a non-12-step based recovery program, they do exist—it’s just a matter of figuring out where to look for what will work for you.

Recovery Support, But for Young Adults

YPR- Young People in Recovery

If you walk into a typical 12 step meeting, you’ll probably find people of all ages, but you might also notice that the average veers towards the older generation. Possibly that’s because it takes time to realize you need support to stay sober, and the young people who make their way to 12 step meetings are ahead of their peers. No matter what the reason, there can be a certain energy in AA meetings: stories full of hard-earned wisdom, decades-long battles, and the kind of insight that only time can give.

This wisdom is something young people in recovery need—but sometimes, they need support from people their own age, too. 

Young People in Recovery (YPR) is a non-profit that’s trying to offer exactly that. YPR gets that young adults (under the age of 30) in recovery are facing unique pressures: navigating college life, launching careers, building relationships—all while managing sobriety in a world where social media, parties, and stress are ever-present. 

YPR offers local chapters, life-skills workshops, advocacy projects, and social events, and welcomes all recovery pathways, including people in 12-step programs. They try to create a space where young people can connect with people their age who understand the here-and-now challenges they’re struggling with.

Recovery Support, But Not for Alcohol

SMART Recovery

Not everyone battling addiction is fighting alcohol. Maybe it’s opioids, stimulants, or even behaviors like gambling or overeating. And while many people struggling with other addictions find AA to be helpful, others don’t—and that’s okay.

SMART Recovery stands for Self-Management and Recovery Training, and it focuses on giving struggling people practical tools and strategies to overcome addiction. SMART emphasizes personal responsibility and secular principles, and it draws on ideas from cognitive-behavioral therapy and motivational interviewing to address any type of addiction.

Instead of 12-Steps, SMART Recovery uses a 4-Point Program:

  1. Building and Maintaining Motivation: Helping you identify and keep sight of your personal reasons for change.
  2. Coping with Urges: Teaching strategies to manage cravings and avoid relapse.
  3. Managing Thoughts, Feelings, and Behaviors: Using cognitive techniques to tackle unhelpful thinking patterns.
  4. Living a Balanced Life: Encouraging you to set goals and create a fulfilling, healthy lifestyle.

Now, while SMART Recovery is gaining popularity and has helped many people, it’s worth noting that there’s not as much research on its effectiveness compared to programs like AA. Early studies are promising, but more comprehensive research is needed to fully understand how well it works across different populations.

But if you’re looking for a recovery program that isn’t specific to alcohol, SMART Recovery might be worth checking out.

Recovery Support, But Not Religious

In 1935, faith and religion played a huge role in the day-to-day lives of most people. It’s estimated that as many as two out of every three people identified as religious by the 1950s. Today, that number is much lower—less than half—with one in three people identifying as “spiritual, but not religious.”

The move towards non-religious-affiliations is most noticeable with younger generations. According to research conducted by the Pew Research Center, only around four in ten millennials reported religion as being “very important” to them, compared to just 60% of Baby Boomers. Many young adults describe themselves as “spiritual but not religious,” or they don’t identify with any spirituality at all.

Alcoholics Anonymous, which is religious by nature, won’t work for someone who doesn’t believe in a “higher power.” And although AA has widened its definition of a “higher power” to include anything that gives you strength—even if it’s not a traditional deity—that concept still doesn’t resonate with everyone.

If you’re among those who feel like you might need recovery support without the religious or spiritual framework, there are a few options for you.

Secular Organizations for Sobriety (SOS)

The Secular Organizations for Sobriety (SOS), also known as “Save Our Selves”, promotes a non-religious path to sobriety. It was founded in 1985 by James Christopher, who felt that the spiritual focus of traditional programs like AA didn’t fit with his beliefs.

Here’s what’s different about SOS:

  • Secular: SOS doesn’t invoke any higher power. Instead, there’s a focus on self-reliance and confidence in your ability to change.
  • Self-Empowerment: SOS believes you’re in charge of your own recovery journey, so they try to support you in taking control of your life and making conscious decisions to stay sober.
  • Community Support: SOS meetings still provide peer support—they give space to share experiences and strategies without religious or spiritual discussions. 

One thing to keep in mind is that SOS isn’t as widespread as some other programs, so finding a local meeting might require a bit of searching. But they do offer online resources and support groups, which can let you access SOS even if there’s no chapter near you.

LifeRing Secular Recovery

LifeRing is another option if you’re looking for a secular approach to recovery. Like SOS, LifeRing was established as an alternative to religion-focused recovery programs. It also grew out of a demand for more flexible approaches that didn’t prescribe strict guidelines for recovery.

As a recovery program, LifeRing:

  • Empowers Your “Sober Self”: LifeRing operates on the idea that within each person struggling with addiction, there’s a “sober self” and an “addict self.” The goal is to strengthen your sober self through positive support and self-empowerment so that it can overcome the addict self.
  • Offers Flexibility: There are no prescribed steps to follow. Instead, LifeRing encourages you to develop your own recovery plan. Their motto is “Empower Your Own Recovery.”
  • Focuses on the Present: Meetings center around what’s going on in your life right now. Participants talk about their current challenges and successes, supporting each other but not dwelling on labels or past mistakes.
  • Keeps It Secular: LifeRing maintains a strictly secular approach. There’s no discussion of a higher power or spiritual aspects, keeping it a comfortable space for those who prefer to keep religion out of their recovery journey.

While LifeRing isn’t as widely known as some other programs, it’s gaining popularity, especially among young adults who are looking for recovery support that’s personalized to them and non-religious. As with other alternative recovery programs, there’s less research on its effectiveness compared to AA, but that doesn’t mean that you won’t find it to be valuable on your path to sobriety.

Recovery Support, But Not Centered on Men’s Experiences

AA was created by men. That’s not to say it hasn’t helped women—it has, by the thousands—but women didn’t even attend AA until after the Big Book was written. 

The experiences, challenges, and societal expectations faced by women can be really different.

Women for Sobriety (WFS)

Dr. Jean Kirkpatrick wanted to get sober, but found that AA didn’t help her—- at least, not in the ways she needed as a woman battling alcoholism. After discovering and defining the strategies and principles that actually did help her achieve sobriety, she established Women for Sobriety in 1975. 

WFS is all about:

  • Positive Affirmations Instead of Steps: WFS is built around 13 Acceptance Statements that support emotional and spiritual growth. The statements are about building self-esteem, reducing guilt, and getting healthy.
  • Holistic Healing: WFS views addiction as about more than just the substance—it also involves a persons’ emotions, relationships, and self-worth. As a result, the program stresses that women in recovery need to nurture all aspects of their lives.
  • Empowerment Rather Than Powerlessness: Instead of admitting powerlessness over addiction (like AA calls for), WFS encourages you to recognize your strength and capability to change your life.
  • Peer Support: Meetings provide a space where women can share openly with each other without fear of judgment.

WFS offers both in-person and online meetings, which is awesome if you’re balancing a busy schedule or prefer connecting from the comfort of your home. Plus, it’s secular, so there’s no religious component unless you want there to be.

She Recovers

She Recovers was founded by Dawn Nickel and Taryn Strong, a mother/daughter duo. Like WFS, She Recovers is specifically built for women, but they use tools like yoga, meditation, and mindfulness to bolster their recovery program. Plus, it tackles issues like mental health, trauma, and stress. 

The She Recovers approach centers on:

  • Integrative Approaches: She Recovers embraces all pathways to recovery. Whether a woman is into 12-step programs, yoga, therapy, or something entirely different, they’re welcome.
  • Connection is Key: The program is big on the power of connection and community. They offer retreats, workshops, coaching programs, and a strong online presence so that there’s always a way to connect with other women on similar journeys.
  • Self-Care and Wellness: She Recovers encourages practices like yoga, meditation, and mindfulness as tools for healing. 
  • For All Women: The community welcomes all self-identified women and non-binary individuals more comfortable in a women-centered space. 

She Recovers also offers a directory of Certified Recovery Professionals whose training and work align with She Recovers principles. Women pursuing recovery can find coaches, yoga instructors, dance facilitators, and other healthcare professionals that can support their pursuit of sobriety.

Recovery Support, But Not Abstinence-Focused

You don’t have to be an addict to want to change your relationship with substances. Alcoholics Anonymous has a hardline approach to recovery- if you’re an addict, you need to stop using all substances, period. But not all people feel like they need that- and not all recovery programs require complete abstinence, either.

Moderation Management (MM)

Audrey Kishline founded MM in 1994. She wanted to help people who wanted to reduce drinking to healthier levels rather than quit entirely. According to MM, problem drinking exists on a spectrum, and not everyone needs (or wants to commit to) lifelong abstinence.

The key features of MM include:

  • Personal Responsibility: MM encourages you to take control of your drinking habits by setting and sticking to your own moderation goals.
  • Tools: The program provides strategies for cutting back, like tracking your drinks, setting limits, and planning alcohol-free days.
  • Supportive Community: MM offers meetings—both in-person and online—where members share experiences, challenges, and successes in a non-judgmental environment.
  • Step-by-Step Approach: MM recommends a 30-day period of no drinking to help you reset and evaluate your habits before moving into moderation.

MM isn’t right for everyone. If you have a severe alcohol dependence or a history of failed attempts at moderation, you might benefit more from abstinence-focused programs or professional treatment. 

Finding What Works for You

At first glance, the recovery world seems very 12-Step centric. Young people especially might not vibe with the traditional framework of AA, since the spiritual emphasis, the abstinence-only approach, and the fact that it was developed nearly a century ago by and for men can make it seem out of touch.

But the good news is that there are many ways to get to recovery.

If you’ve tried AA and know that it’s not what you need to get (and stay) sober, remember you’re not alone—after all, what works for a friend might not be what works for you. There are other communities available to help you. Don’t be afraid to explore your options, remember that recovery isn’t a straight line, and keep pushing to find the path that leads from where you are to a happier, healthier life.

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IOP vs. PHP: Which Treatment Is Best for You?

Can a couple of acronyms help you recover from addiction and mental health conditions? They can, and they’ve been doing it for decades.

Here’s what they mean: IOP is intensive outpatient program; PHP is partial hospitalization program. They’re both outpatient programs and primarily differ in intensity levels and time requirements. Depending on your treatment needs, one may be more effective and convenient.

We’ll explore the differences between IOP and PHP and highlight their benefits to help you decide on your care.

Understanding Intensive Outpatient Programs (IOP)

IOPs serve those who don’t need 24/7 care or detox1 for their recovery needs. They typically last 1-3 months with 3+ sessions weekly. Each session lasts a couple of hours and often includes therapy, psychoeducation, and other structured activities to keep you well connected to peer and professional support. You’ll likely receive 1:1 and group therapy; some IOPs offer family therapy too. IOPs also focus on practical tools for recovery, like relapse prevention, building coping tools, and how to navigate triggers.

You can go to IOP as a standalone treatment or as a step-down from residential care, which provides 24/7 monitoring and detox services. IOPs provide structure, community, and the continued treatment that can be vital to long-term recovery. Some programs require continuous drug testing, others don’t. Check with the program you have in mind to see what their participation requirements are.

People in IOPs can work or go to school, since sessions can occur in the morning, afternoons, or evenings, depending on the program’s availability.

Exploring Partial Hospitalization Programs (PHP)

PHPs are more intensive than IOPs, but still an outpatient program. You can expect to attend treatment for 5-6 days a week, usually for 5+ hours at a time. PHPs focus on skill-building and honing coping tools through group and 1:1 therapy, plus educational sessions to grow your knowledge of addiction and mental health. 

PHPs mimic residential treatment in their intensity, but with the ability to go home after treatment. They’re a great bridge between residential treatment and lower levels of outpatient care, like IOP, or patients can join them as a stand-alone treatment. PHPs often address both substance use disorders and mental health conditions; they may focus on one or the other, or each as a dual-diagnosis.

Those in PHP may have time for part-time jobs, but can expect to spend most of their day in treatment. PHP is commonly called day treatment to highlight this.

Key Differences Between IOP and PHP

PHP is more intensive than IOP. It will likely have a structured day-to-day schedule, similar to residential treatment. IOP primarily offers group therapy with less oversight and structure from staff. Its flexibility generally allows you to pick when you attend treatment, like in the morning, afternoon, or evening, whereas PHP is an all-day commitment.

Because it’s more intensive, PHP typically costs more than IOP. It can better serve someone experiencing severe symptoms of addiction and mental illness with its structure and therapeutic variability.

Someone with more manageable symptoms and recovery experience would likely find an IOP more beneficial and relevant to their needs. They still need support and treatment, but not as structured or intensive as a PHP. 

Factors Influencing Treatment Choice

Several factors can help you choose between an IOP or a PHP, like

  1. The severity of your condition. How strong of an impact does it have on your day-to-day life?
  2. The safety and support of your home environment. Is it conducive to your recovery?
  3. Your time availability and other personal demands. Do you need to work or take care of children?
  4. Costs and insurance coverage. How important is cost, and will your insurance be able to cover the program?

For example, if you have a severe mental illness or substance use disorder, an unsafe home environment, and struggle to navigate your symptoms on your own, PHP would be a good option for you. PHP can be an even better fit if your insurance covers the program and you have work flexibility (either taking a leave or working 1-2 days weekly).

If your symptoms are more manageable, you feel supported at home, and more confident in your ability to navigate day-to-day life without relapsing, IOP could be a better option. This is especially true if you have less funding available for your care and less time to spend outside work and personal obligations.

Considerations for Dual Diagnosis and Co-Occurring Disorders

Many substance use disorders occur alongside a mental health condition2 like anxiety, depression, or trauma. Attending treatment that doesn’t address these conditions can make it less effective, which is why so many outpatient and residential facilities make sure they do. 

Due to their less intensive nature, not every IOP or PHP will focus on mental health conditions as a core component of substance use. They may concentrate solely on relapse prevention skills, addiction education, and learning how to navigate triggers. There’s overlap for mental health recovery, but not a precise focus.

Plenty of IOPs and PHPs do offer either core or co-occurring mental health treatment. They’ll discuss how mental health conditions contribute to or cause addiction, and how managing your mental health can improve your addiction recovery. You may learn more about prescription medications for mental health (like antidepressants), self-care strategies, and habits for keeping your mind and body healthy.

Effectiveness and Outcomes

Attending an IOP or PHP can produce markedly better treatment outcomes1. It keeps you connected to treatment and teaches relapse prevention skills, coping tools, and other practical assets for long-term recovery. And since they typically require abstinence, it keeps you sober longer, which can increase the likelihood of long-term recovery3.

Studies found outpatient services like IOP and PHP can even have the same level of effectiveness as residential care1; effectiveness meaning sustained sobriety and reduced symptoms. While IOPs and PHPs won’t fit everyone’s needs and preferences, they offer a hopeful, effective alternative to residential treatment and the time and monetary commitments that come with it.

Choosing The Right Treatment Program

Choosing an IOP vs PHP is a decision made by you and whomever you count on for support. This could be your primary care physician, therapist, work mentor, parent, sibling, or friend. 

Reflect on these questions as you make your decision:

  1. Do you feel sick if you don’t take your substance daily, or even hourly? If so, you most likely need professional detox services. Here’s how to prepare and what to expect.
  2. Does your home environment feel safe and supportive of your recovery?
  3. Are triggers making it a daily challenge not to use substances, and making you feel nervous you’ll relapse or experience worse symptoms?
  4. How comfortable do you feel with your ability to handle stress and negative emotions without turning to substance use? Could your coping skills be improved?
  5. If your symptoms feel manageable without residential care, how much time can you realistically allocate to treatment—when seeing it as the priority it is?
  6. What matters most to you about treatment—staff interactions, peer support, medical treatment?

You can also note the specific offerings, amenities, and practical factors of the programs they have in mind. What’s their approach to recovery? Do they solely use 12-Step principles? How will the environment look and feel? Are there any groups specific to your demographic? 

Keep notes on what you find and see which program feels like the best fit for you. Remember that either option is a step towards recovery—positive, brave, and uniquely yours. 
You can use Recovery.com to find an IOP or PHP that fits your needs.

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I Drink Every Night. Am I an Alcoholic?

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

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

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

Understanding Alcohol Consumption

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

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

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

Alcohol Consumption Chart

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

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

Evaluating Your Drinking Habits

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

Frequency of Alcohol Consumption

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

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

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

Quantity and Type of Alcohol

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

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

Context and Patterns of Drinking

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

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

Signs of Alcohol Dependence

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

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

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

The Impact of Regular Drinking

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

Physical Health Risks

Alcohol consumption impacts vital organs in the body, including

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

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

Mental Health and Emotional Well-Being

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

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

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

When to Seek Help

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

Recognizing Problematic Drinking

You can ask yourself questions like 

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

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

Resources for Assessment

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

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

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

Treatment Options for Alcohol Use Disorder

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

Detox

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

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

Residential Programs

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

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

Outpatient Programs

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

Support Groups

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

Building a Support Network

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

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

Preventing Relapse

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

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

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

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

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

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

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

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

A Step in the Right Direction

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