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Understanding and Overcoming Fear in Recovery

Facing your fears can play a pivotal role in your recovery story, since fear often becomes a barrier to healing and transformation. Fear of failure, fear of living without substances, and other fears can create seemingly overwhelming obstacles on the recovery path; however, the decision to confront these fears is often the turning point in reclaiming a life of sobriety. 

In the recovery process, it can become clear that the only thing standing between a person and lasting freedom from addiction are these fears. And as with any fear, the more you face it, the more it diminishes, leaving room for a healthier and more fulfilling life. Tackling these fears allows you to discover new strengths as you embark on your recovery journey.

Understanding the Role of Fear in Recovery

Addiction thrives in avoidance and isolation, feeding off the fears that keep you trapped in harmful cycles. It’s only by pushing through these fears that real growth happens. 

Why Fear Is Common in Recovery

Fear is an incredibly common experience in recovery because recovery itself is a journey of change—and change brings uncertainty. For many, addiction becomes a coping mechanism; a way to numb pain, avoid difficult emotions, or escape from the pressures of life. As a result, the thought of giving up this familiar, destructive crutch can be terrifying. 

Fear can arise from the question, “What will life look like without substances?” The unknown is intimidating, and you are asked to face that uncertainty head-on in recovery. Navigating unfamiliar territory can stir up anxiety and doubt about your resilience and ability to stay sober.

Additionally, facing emotions and trauma that are masked by substance use is daunting. Recovery requires confronting deep-seated pain and emotions that may have been avoided for years. For some, the fear of fully feeling emotions and navigating them without substances is overwhelming.

The Impact of Fear on Progress and Growth

Fear is a barrier between where someone is and where they want to be. If you don’t address your fear, it has the power to keep you stuck in the cycle of addiction, even when you know those patterns are harmful. Avoiding the challenges and emotions that come with change can halt it. 

Growth requires stepping outside of your comfort zone, but fear can make those steps feel too risky and painful. Fear can also lead to self-doubt. When questioning your ability to rebuild relationships and maintain sobriety, your confidence lowers and prevents you from taking leaps of faith.

Facing trauma can be intimidating. However, true healing becomes impossible if the fear prevents you from addressing underlying issues. Without the courage to process these emotions healthily, you can remain trapped in the emotional habits that fuel addiction and unable to develop the resilience needed to thrive in sobriety. 

Common Fears in Recovery

Fear can be a constant companion in recovery. Understanding these fears and breaking down how they inhibit your growth can help you navigate the multifaceted recovery journey.

Fear of Relapse

After experiencing addiction and achieving sobriety, the idea of falling back into old habits can be terrifying. Some people fear that despite their best efforts, they could slip up, lose their progress, and return to the cycle of substance use. This fear can be paralyzing, causing people to question their ability to stay sober constantly. 

While this fear is rooted in a need to protect oneself, it can also create immense pressure, making it hard to relax and recover. The constant worry about relapse can eat away at confidence and lead to a victim mentality, causing you to question whether long-term recovery is indeed possible.

Fear of Change

Recovery, by definition, requires change—behavior change, change in mindset, and change in relationships and lifestyle. For many, the fear of change comes from the uncertainty that change brings. Addiction, while harmful in many ways, provides a certain level of normalcy; you know what to expect from substance use, even if it’s harmful. The idea of stepping into the unknown, without substances, can feel daunting. 

The fear of change is not just about sobriety but also needing to rebuild your life. It can mean finding new ways to cope with stress, addressing unresolved trauma, and forming new relationships. Change requires letting go of the known and embracing uncertainty, and, for many, this feels like stepping into unfamiliar territory without a safety net, leading people to cling to old patterns even when they no longer serve them.

Fear of Failure

Recovery is typically not a straightforward path, and the fear of failing—whether by relapsing, not meeting goals, or not living up to expectations—can weigh heavily on you. This fear is often tied to perfectionism or self-esteem, where someone may believe that if they fail, it reflects their worth. 

The fear of failure can be so overwhelming that it discourages people from fully committing to the recovery process. They might be afraid to try because they’re terrified of what it would mean if they didn’t succeed. 

This fear also makes it difficult to forgive oneself for past mistakes. Instead of viewing setbacks as part of the learning process, your fear sees them as confirmation that you are not capable of lasting recovery. 

Strategies for Overcoming Fear in Recovery

The beauty of recovery is that you can begin to see fear as your biggest motivator and supporter. Adjusting your perspective to see the other side of your comfort zone as where you thrive can push you to bravely face your recovery fears, knowing that embracing the fear can help you achieve your dream life. There are realistic strategies to help you overcome fear and take the steps to sobriety.

Building a Supportive Network

Addiction can feel isolating, and fear thrives in isolation with overwhelming emotions and uncertainties. Surrounding yourself with a community of people who understand the challenges of recovery can help counter fear. A strong network provides encouragement and accountability, Whether through 12-Step programs, other support groups like SMART Recovery, or close relationships with family and friends. 

Having others to lean on in moments of fear reminds you that you are not facing struggles alone, helping you feel less vulnerable and building resilience. Moreover, openly discussing fears with people who have been through similar experiences can be incredibly healing, as it validates those fears and offers advice and encouragement to overcome them.

Practicing Mindfulness and Meditation

Fear often stems from ruminating about the past or worrying about the future—both out of your control. Mindfulness practices focus on being grounded in the now and what can be managed in the present moment. You can learn to observe fears without judgment and reduce their power through mindfulness. 

Meditation helps calm the mind by reducing anxiety, even when external challenges occur. By regularly practicing mindfulness and meditation, you can develop stronger emotional resilience to respond to fear with a newfound calmness. These practices also help break the cycle of fear-driven thought patterns, replacing them with a more compassionate approach.

Setting Realistic Goals

Fear can be paralyzing, and it could make the entire recovery journey seem unattainable. Setting smaller, achievable goals helps break the process down into manageable steps, making it easier to face each day without being overwhelmed. 

These goals should be specific and realistic so you can see progress over time. Each time you meet a goal, no matter how small, it builds confidence and reinforces that recovery is possible. Your goals may be setting boundaries with others, attending a support group, exercising, or counting every month that you maintain sobriety, all of which are worth a celebration. 

Managing Fear in Recovery

As you walk the recovery path alongside your fear, you can adopt useful strategies to help you manage your apprehensions. 

Addressing Specific Fears Through Cognitive Therapy

Cognitive behavioral therapy (CBT) is a well-established method for helping individuals identify, understand, and reframe the thoughts that contribute to fear and anxiety. 

In addiction recovery, fears are fueled by negative thought patterns that can spiral out of control. CBT helps you recognize these patterns and replace them with healthier ones. 

For example, if someone is consumed by the fear that they will relapse, CBT can help them challenge the assumption that a single mistake means total failure. By breaking down fears into manageable pieces, you can develop more positive ways of thinking and responding to anxieties. CBT empowers you to take proactive steps toward addressing the underlying issues that contribute to your fears in the first place.

Redefining Fun in Recovery

For many, the fear of life being dull without substances can cause anxiety. In the past, drugs and alcohol may have been associated with your social life or relaxation, so the idea of having fun without them can feel foreign. 

Redefining fun is an essential and rewarding part of the recovery process. Discovering new activities and ways to enjoy life that do not rely on substances can shift your mindset from one of deprivation to one of discovery. This could mean exploring creative outlets like painting, engaging in physical activities like hiking, and spending quality time with supportive friends and family. Reducing the fear that sobriety equals boredom and replacing it with the joy of a life in recovery can be extremely fulfilling.

Implementing Relapse Prevention Strategies

Although it’s normal to feel anxious about relapsing, having a clear plan in place can provide hope. Relapse prevention strategies can include identifying triggers, creating healthy coping mechanisms, and building a solid support system to help you stay on track. By anticipating potential challenges and having strategies to address them, you can feel more in control and less vulnerable to relapse. 

Your plan might include developing healthy routines, learning to manage stress through relaxation techniques like mindful walks, and having supportive contacts to call—all of which empower you to proactively manage your recovery. Knowing that there are concrete tools and resources available to navigate difficult moments alleviates the fear of relapse and builds confidence.

Seeking Professional Support and Sharing Personal Stories

Professional tools and peer resources can aid your recovery journey and soothe your fears. These options create a powerful foundation for healing, growth, and long-term sobriety.

The Importance of Seeking Professional Help

Addiction is not just a physical dependency—it involves deep-rooted emotional, psychological, and behavioral issues that require specialized care. Professional support, whether through therapists, psychiatrists, or medical professionals, offers access to evidence-based treatments tailored to specific needs. These professionals are trained to help you understand the underlying causes of addiction, such as trauma, co-occurring mental health conditions, or unhealthy coping mechanisms. 

Through various therapeutic approaches, including dialectical behavioral therapy (DBT), motivational interviewing, and overarching trauma-informed care, professionals can guide you through the emotional complexities of recovery to help you build healthier habits and thought patterns. 

Sometimes, professional support includes medical care to ensure that any co-occurring mental health conditions or withdrawal symptoms are safely managed. Your care team is invaluable to creating a strong foundation for long-term recovery.

The Power of Sharing Personal Stories of Overcoming Fear

Sharing stories with peers with similar experiences can be a transformative step in building connections and community. After experiencing isolation in addiction, sharing personal stories in group therapy or support groups inspires your recovery story and sobriety. 

Breaking the silence that addiction thrives on helps you process experiences and find validation and support from others who can relate. Storytelling is deeply healing as you shift the narrative to connection and hope.

Embracing a Gradual Process of Overcoming Fear

Fear is not something that disappears overnight—it’s a deeply ingrained response that takes patience and persistence to overcome. Believing in your ability to be the best version of yourself can support this gradual process in building resilience and laying the groundwork for sustainable recovery.

Understanding That Fear Takes Time to Overcome

Overcoming fear is not a linear journey—it involves setbacks, progress, and moments of doubt. Accepting that fear takes time to work through can help you approach recovery with more self-compassion and give you the space to heal at your own pace; you may even find that healing comes more naturally when you embrace the power you hold for beginning the process in the first place. And when fear resurfaces, you can view it as part of the growth process instead of a failure.

Taking Small Steps Towards Facing and Conquering Fear

Breaking fear into smaller, manageable tasks can make it less daunting and more achievable. For example, rather than expecting to confront a major fear all at once, it might start with small actions—such as attending a support group meeting, opening up to a trusted friend, or practicing mindfulness techniques to calm anxiety. Each small but important step helps build confidence and reinforces your ability to conquer your fears. And soon, what once seemed insurmountable becomes more manageable. 

Celebrating Each Achievement Along the Way

Recovery is filled with big and small milestones, and recognizing these achievements supports positive progress. Each time you face a fear—no matter how small—it’s an act of courage worth celebrating. 

Take a step back to look at the whole picture, and you may find that your recovery is built of many small, rewarding moments. While you move forward with recovery goals, you can also appreciate what you have already accomplished.

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What is Recreational Drug Use? Risks, Signs, and Responsible Choices

Using a drug recreationally means it’s used for non-medical reasons—primarily to enjoy its effects. Many people use alcohol recreationally and substances like marijuana or cocaine. Caffeine, too. 

Dabbling in substance use doesn’t always lead to addiction, but it can; along with other health risks and consequences. Fully understanding the risks can help you make responsible, healthier choices when it comes to recreational drugs.

Types of Recreational Drugs

Recreational drugs aren’t a certain class of substances; rather, a drug used to recreate or better enjoy an experience. For example, having alcohol at a party, ecstasy at a rave, or a cigarette with a cup of coffee.

Recreational drugs may be used non-recreationally, too. Someone may drink alcohol because they’ve developed an addiction and need the substance to avoid withdrawal symptoms, not to enjoy it. Someone may also smoke marijuana for medicinal reasons, like pain management, rather than to enjoy the high.

All sorts of drugs can have recreational purposes, but these are some of the most common.

Marijuana

Marijuana has medicinal and recreational uses. When used recreationally, marijuana causes a sense of relaxation and disconnection that some people leverage to soothe stress or connect more fully with peers. It also has use as a medical pain reliever and relaxant that doctors may prescribe at set doses.

Marijuana, typically called weed, has become legal in some American states. Most states haven’t legalized it, but that doesn’t keep people from obtaining and taking the substance. Regular use can lead to addiction and adverse health effects. 

Cocaine

Cocaine is a stimulant1 popularized as a recreational drug by how it’s portrayed in media. For example, movies or shows about raucous executives or wealthy celebrities often include cocaine use in party scenes. People in real life, tycoons or not, may use cocaine for similar reasons. 

Recreational use can spin into an addiction, legal consequences, negative health effects, and damage to relationships and finances.

Ecstasy

Ecstasy, often called Molly, is a synthetic stimulant with psychedelic properties2. Taking it releases endorphins and slightly alters the reality around you, creating a “trippy” experience that makes it a popular recreational drug at raves with loud music and flashing lights. Its association with these settings marks it as one of the more prominent recreational drugs.

Alcohol

You can easily find alcohol at most social gatherings and events—recreation is often the sole purpose of drinking it (until it becomes an addiction, and someone needs to drink regularly to function.)

Alcohol releases dopamine3, giving it a feel-good effect. It also lowers inhibitions, making people feel more talkative, fun, and primed to enjoy social events better. Drinking alcohol also serves as a way to connect with others; for example, your group of friends may want to celebrate with their favorite drinks or try challenges involving alcohol. 

Hallucinogens

Hallucinogens include drugs like LSD and psilocybin. Many psychedelics with hallucinatory effects come from plants and fungi; or, they may be synthetically based. People often use hallucinogens to have a spiritual experience or to disconnect from reality. They may do it alone or with others.

Differences Between Recreational and Medicinal Drug Use

Purpose and Intent

Why you use a drug can determine if the use is recreational or medicinal. Ask yourself questions like these:

  • Am I taking this to “fix” something negative I’m feeling?
  • Am I following the prescription guidelines, or only taking this when I want the effects?
  • Do I only take this drug when I’m at parties or other social events, to make the event “more fun”?

If you’re taking a medication because you’ve been prescribed it, and taking it as prescribed, the use of the drug likely isn’t recreational—this would be medicinal. 

If you’re taking a drug or medication to enjoy its effects or to boost your sense of well-being at-will, the use follows recreational patterns.

Legal and Ethical Considerations

Using controlled substances for medicinal purposes, like taking opioids as prescribed for pain, doesn’t breach any laws. Taking controlled substances without a prescription does. Purchasing these illegal substances funds illegal practices, which often operate with little ethical guidelines—focusing on profit over safety.

Potential Dangers of Recreational Drug Use

Health Risks

Using recreational drugs can cause symptoms like:

  • Dehydration
  • Serotonin syndrome4
  • Overdose—stopped breathing, heart slowing dangerously
  • Mental discombobulation
  • Bloodshot eyes

Mental Health Impacts

Taking recreational drugs can trigger or worsen mental health conditions5 like anxiety and depression. The unpleasant side effects of substance use, combined with symptoms of a mental health condition, can perpetuate the cycle of use.

Risk of Addiction

Using drugs, even for recreation, opens up the risk for addiction. Regular use builds tolerance, which means you need a higher and higher dose to feel the same effects. Those higher doses can start changing the neurochemical balances and processes in your brain, making it crave the substance and struggle to function properly without it.

Signs of Drug Use and Intoxication

Physical Indicators

If you or someone else has used a recreational drug, you’ll likely notice physical signs like these.

  1. Red or bloodshot eyes—this is especially common after smoking marijuana.
  2. Discoordination when moving around.
  3. Sudden loss of appetite. Stimulants like cocaine can curb appetite and lead to rapid weight loss.

Behavioral Changes

Someone’s behavior also changes when they’re intoxicated. Recreational drugs, often stimulants, can bring about especially noticeable changes in behavior. Look for signs like:

  1. Seeming “out of it,” like they’re in a dream state and not aware of what’s going on around them.
  2. Acting secretive about their whereabouts and activities.
  3. Neglecting professional and personal responsibilities.
  4. Acting unusually erratic as a result of the drug raising their energy and lowering their inhibitions.

Psychological Signs

The better you know someone, the easier spotting psychological signs of drug use may be. Keep an eye out for indicators like:

  1. Abrupt mood swings, where they may seem down then extremely happy, or the opposite.
  2. Paranoia is a common symptom of taking recreational drugs like marijuana. They may feel like they’re being watched, or something’s out to get them.
  3. Cognitive impairment, meaning they’re suddenly struggling to articulate their thoughts, think clearly, or make sense of what’s going on around them.

When to Seek Help

Recognizing the Need for Intervention

Drinking every so often, or even using more ‘extreme’ recreational drugs sparingly, likely doesn’t pose a major problem for the person and their loved ones—though no amount of drugs used or frequency makes them safe, so stopping is always a good idea. Regular use comes with more pronounced issues that could require an intervention.

Behaviors indicating an addiction, like neglecting responsibilities to use substances, could warrant an intervention, as could signs of physical harm. Use your best judgment to determine if someone’s drug use causes harm to themselves or others, and plan an intervention accordingly.

Resources for Support

Fortunately, help for recreational drug use spans far and wide. Whether you’re looking to cut back on occasional use or recover from a painful addiction, help can help. Some of your many options for healing include:

  • Therapy, which you can attend in person or virtually.
  • Residential rehabs provide clinical and therapeutic care for recreational drug addiction, including detox when needed.
  • Outpatient programs like day treatment and intensive outpatient offer regular, structured care for drug addiction, but with the ability to maintain some personal and professional responsibilities.
  • Peer support groups like Narcotics Anonymous (NA) or SMART Recovery meetings connect you with others in recovery.

Prevention Strategies

Education and Awareness

Knowing more about recreational drugs and what happens when using them can help people make informed decisions, and know what to do in times of need. Young adults can especially benefit from education and awareness on recreational drug use, as they’re likely to encounter these substances at parties and social events in college.

Colleges can boost their efforts on spreading awareness of the risks and dangers of recreational drug use, and make their support services better-known across campus. For example, many colleges have on-campus counseling services and medical services students may not know about.

Community Programs

Many local communities seek to educate and spread awareness through educational materials, support groups, and by presenting alternatives to recreational drug use. To find one of these programs, search online for drug prevention programs in your city or go to your community center to see what resources they offer.

Support Systems

Strong support systems serve as a preventative measure against drug use and addiction6. Those in your circle can help you identify harmful use, find and practice coping strategies, and support you if you need professional treatment.

Professional treatment providers, like doctors, therapists, and psychiatrists, can offer expert support for recovery through counseling, medical care, and helping you form a personalized care plan. With their support you can identify which practices may help you best, like traditional therapies or a blend of traditional and alternative approaches.

Legal Risks

Some recreational drugs are legal to use, but many aren’t. For example, having ecstasy, LSD, and marijuana (in some states) could incur criminal charges for possession. Criminal charges can lead to jail time and potentially prison. 

This creates a criminal record that can upend future jobs, housing opportunities, and more.

Societal Perceptions and Stigmas

Recreational drugs carry a harmful stigma that can attach to the user—mainly, that they’re irresponsible or prioritize a good time over their safety. For younger people and college students, this stigma might not exist among peers, when using recreational drugs is more commonly accepted. But this often changes as they age and mingle with professional peers.

Certain cultures and demographics may be particularly opposed to drug use of any sort, and any regularity.

Thankfully, the stigmas surrounding drug use and mental health conditions have begun to dissipate. Though the progress isn’t blazingly fast, it’s there—and getting better as more people share their experiences and messages of hope.

Getting Help: Drug Rehab for Recreational Drugs

Help for drug addiction comes in many shapes and sizes, catering to your unique circumstances with virtual treatment, in-person care, medical or non-medical care, and even rehabs on the other side of the globe. They take many different approaches to care; some use the 12 Steps, others may focus more on holistic methods. There’s an option for you and your preferences.
To find the treatment that’s best for you, you can use Recovery.com and filter your search by insurance, price, conditions, and more.

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Effects of Substance Use During Pregnancy

Substances like alcohol, marijuana, and illicit drugs can greatly affect the mother and child during pregnancy and cause complications during and after birth. Sometimes, the mother isn’t aware of her pregnancy and may use substances as if she weren’t carrying. In any case, using substances while pregnant can alter the health of the mother, the fetus, and the baby as it grows in and out of the womb.

Knowing the effects of substance use beforehand can help those who know they’re pregnant or think they may become pregnant carefully assess the risks to plan ahead for a healthier birth and pregnancy.

Understanding Substance Use During Pregnancy

Substance use during pregnancy can look like taking drugs that aren’t approved for pregnant people, like alcohol. These drugs have been identified as dangerous for the mother and fetus or potentially harmful. 

Common substances used during pregnancy, whether done intentionally or not, include alcohol, nicotine, some prescription medications (like prescribed opioids), and illicit drugs like cocaine or heroin. Studies found roughly 5% of pregnant women use substances while pregnant1.

Much of what mothers consume while pregnant reaches their infant because the placenta is easily permeable—including addictive and non-addictive substances.

Effects of Alcohol Use During Pregnancy

Alcohol can have damaging effects on a developing fetus throughout each stage of pregnancy1, even before mothers realize they’re pregnant. Drinking while pregnant can cause Fetal Alcohol Syndrome Disorders (FASD), which includes Fetal Alcohol Syndrome and other birth defects caused by alcohol.

FASDs cause cognitive, physical, and behavioral damage2 that may show right after birth or later on in childhood. Alcohol can disrupt the development of vital organs, like the brain, heart, and how the body functions as a whole. Heavy drinking can cause the most damage, especially when it occurs throughout the entire pregnancy. But no amount of alcohol is safe during pregnancy2. And with many pregnancies not being planned, doctors recommend women not to drink even while they’re trying to get pregnant or think they might be2.

Children born with a FASD may have defining facial features, cognitive impairments, and related behavioral problems. 

Effects of Tobacco Use During Pregnancy

Smoking while pregnant can harm the mother and baby3 in several ways. It can lead to:

  • Premature births
  • Low birth-weight even if the baby is to term
  • Damage to the baby’s lungs and brain
  • Birth defects
  • Higher risk of sudden infant death syndrome (SIDS)
  • A doubled risk for excessive bleeding at birth and during pregnancy

Smoking can also create issues with fertility3 for both the mother and father. Nicotine can affect the fetus throughout the whole pregnancy—some mothers give birth to healthy babies, but that doesn’t guarantee they can smoke through a second pregnancy and get the same results. Smoking while pregnant can even result in a stillbirth (a deceased baby born after 20 weeks). Quitting at any point during the pregnancy can reduce the likelihood of all negative effects.

Second-hand smoke can also cause damage. Pregnant mothers can reduce their risks by quitting smoking and limiting their exposure to second-hand smoke. 

Effects of Illicit Drug Use During Pregnancy

Using illicit drugs when pregnant can double or even triple the chances of a stillbirth1. These types of drugs include heroin, cocaine, methamphetamine, and psychedelics like psilocybin. Since drugs pass easily through the placenta and into the developing fetus, babies can be born reliant, and addicted, to the substance their mother used. This is called neonatal abstinence syndrome (NAS).

Neonatal Abstinence Syndrome: Symptoms and Recovery

NAS correlates to illicit or prescribed opioids used during pregnancy4. Babies born with NAS greet the world in a state of withdrawal, experiencing irritability, stomach issues, seizures, and trembling. Babies with NAS also cry excessively and with a higher pitch than normal.

Medical care can help babies detox4 from substances safely and with greater comfort. Some babies require benzodiazepines, morphine, or methadone to relieve symptoms. They can recover to full health.

Effects of Prescription Medication Use During Pregnancy

Some prescribed medications aren’t fit to use during pregnancy—doctors should make women well-aware of this if they’re trying to conceive or are already pregnant. When pregnant women take prescribed medications against doctor’s advice, or procure them from non-medicinal places, it can harm them and their baby. 

These medications include benzodiazepines, opioids, and stimulants like Adderall. Most medications, prescribed or over the counter, haven’t been well-studied in regards to how they affect pregnant women and babies. A study found 9 out of 10 pregnant women took medications1—many of whom don’t know how it might affect their developing fetus, which is why providing a list of all medications taken can help doctors identify any risks.

Some medications can cause NAS, like oxycodone. Other medications may cause no harm, but it’s best to let doctors make the final call.

Combined Substance Use and Its Effects

Using more than one substance, or polysubstance use, can create more pronounced health effects for the mom and baby. For example, a pregnant woman who smokes and drinks alcohol imposes greater health risks to herself and the baby than someone only smoking or only drinking. 

The more substances passing through the placenta to the baby, the more likely they’ll have a negative effect on their development and future health. The National Institute on Drug Abuse says1,

Children born to mothers who both drank and smoked beyond the first trimester of pregnancy have a twelvefold increased risk for sudden infant death syndrome (SIDS) compared to those unexposed or only exposed in the first trimester of pregnancy.

Psychological and Emotional Impact on Pregnant Women

Taking drugs during pregnancy can have a host of emotional and psychological effects on women. They may feel low or depressed as a result of their substance use, especially when that combines with hormone fluctuations. Regular substance use can cause a cyclical effect, where highs are followed by extreme lows and cause someone to continue their use to mitigate the lows.

Impaired mothers may also struggle to bond with their baby once they’re born. Drug use can affect the parts of the brain that help mothers bond with their baby5, making it difficult for them to form a secure parental relationship. This can impact their connection and parenting style throughout the baby’s life.

Preventative Measures and Treatment Options

One of the first steps in preventing substance use during pregnancy is testing regularly (or as needed) for pregnancy if using substances—or don’t use substances at all if you’re hoping to conceive. 

Educating men and women on the dangers of substance use during pregnancy can help mothers and partners understand and evaluate risks, and then adjust their behaviors accordingly. Knowing these risks before pregnancy can help mothers adequately prepare and create a substance-free environment for their baby to form and grow.

If you’re struggling with an active addiction and become pregnant, you can attend recovery programs and rehabs specifically for pregnant women (there’s a lot!). These programs account for you and your baby, addressing your needs with appropriate medical care, therapies, and prenatal care to support a healthy, full-term pregnancy.

If babies are born with substance-related complications, hospital staff can initiate a detox for the baby with medications to ease their withdrawals. Some birth defects caused by substances can’t be treated or reversed, but medical care can treat some symptoms throughout the person’s life.

Support Systems and Resources

Friends, loved ones, and medical staff can offer key support for pregnant women, helping them navigate addiction treatment if needed, and the journey of pregnancy. Women can join various support groups too, like 12-Step peer meetings or non-12-Step groups like SMART Recovery meetings. Prenatal clinics may also offer support groups to educate women on child-raising, best practices for their health, and to connect women to resources for housing, mental health care, and other personal needs. 
If pregnant women need to detox and/or get addiction treatment, they can go to one of the many rehabs with specialized care for pregnant women. Some rehabs will also offer services and help for other children, helping pregnant mothers attend treatment when childcare needs may otherwise prevent them.

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Tackling Injury, Addiction, and Recovery with Jeff Hatch

Jeff Hatch was a recent guest on The Recovery.com Podcast, where he told us his personal recovery story: years riddled with moments of doubt, uncertainty, hope, and love. Jeff played in the National Football League (NFL), finding fame and success as an offensive tackle—but eventually found his name in headlines for very different reasons. 

jeff hatch headshot

You can listen to Jeff’s episode here, and episodes with past guests!

Touchdowns, Injuries, and Addiction

Jeff Hatch grew up in a home that expected and encouraged high achievement and strict positivity, which Jeff embodied in both school and sports. He remembers feeling separated from others with big emotions and a big physical presence, standing much taller than his classmates. Alcohol, Jeff discovered, helped him fit in. He says, 

“Boy, it just, it soothed all those crevices that were there from that other stuff. I don’t know what the differentiator is between me and someone who doesn’t have what I have, but I know for me, once I felt that soothing, I knew that I was going to pursue it and keep getting it.”

Jeff left college with an Ivy League education and a new career in the NFL, playing for the Buccaneers and the New York Giants. Standing 6’6”, he looks the part. A smattering of injuries began the end of Jeff’s time in the NFL, with an opioid and alcohol addiction urging him along.

Reaching his level of success, Jeff thought his feelings of emptiness and incompleteness would fade, but they didn’t. His problem wasn’t fixed, and his self-medicating wasn’t working. On this he says,

“It really wasn’t until four years later when I’d had multiple back injuries, had a career-ending injury and had overdosed multiple times that getting actual help became what was required.”

Living a Double Life

Jeff sought and received treatment for his addiction to opioids and alcohol. He spent months in treatment, then living and working in recovery as a minimum-wage employee at a movie store. Recovery clicked for him—for a time.

Jeff began working at treatment centers, using his past profession and story to reduce stigma and encourage others to get treatment. But eventually, he began taking opioids again (following surgery) and eventually moving drugs across state lines for his dealer. This got Jeff in trouble with the Feds.

Once these charges came to light, Jeff was let go from his job at a recovery center and faced a prison sentence. He also stopped using substances. He says,

“When the DEA, the FBI leave your place and you realize you’re now part of an active federal investigation, you’re going to end up getting charged with a federal felony—and your life is going to fall apart, but not today. Somewhere down the line, it’s going to happen. That experience was the one that really forced me into the deeper work of the spiritual aspects of the 12 Steps.”

Jeff worked with the DEA and FBI, helping them with the case and simultaneously educating them on addiction. 

Walking in Recovery—With a Shadow

Even though Jeff complied with the investigation and helped solve the case, he still faced time for his part. While awaiting his sentence, Jeff recommitted to sobriety and met the woman who recently became his wife. 

But the prison sentence lingered. While waiting, Jeff served in various community services and worked to help others in recovery, and his community as a whole. 

Shaking The Shadow

With his compliance, helpfulness, and supportive testimonies, Jeff faced no prison time. In light of this freedom, he married his girlfriend and has become the National Clinical Outreach Coordinator at Summit Behavioral Health, which treats acute psychiatric needs and addiction in 30 different facilities nationwide. He’s also working on getting certified as a recovery coach. About his collection of experiences, Jeff notes,

“All my experiences, negative and positive come together in a means by which I can be helpful and useful and like, that’s the mission of all of it, right?

His dedication to recovery and work with the 12 Steps deepened his roots in sobriety, and Jeff has remained sober since the relapse that landed him in federal trouble. He continues to serve in his community and reach the unreachable. He and his wife hope to start a family soon. On his recovery, Jeff says,

“Recovery means life. Recovery means wholeness. Recovery means peace, serenity, and the capacity to walk on this earth, live life on life’s terms and be okay inside. And that is a miraculous thing for a guy like me.” 

Listen to Jeff’s episode here! 

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Addiction, Recovery, And The Monkey Mind: Reprogramming for Wellness with JF Benoist

JF Benoist, a man in recovery, author, and substance use counselor, joined our podcast to share his personal recovery story and the inspirations for his book Addicted to the Monkey Mind. His story captures the strength found through experiences and experiencing, which JF emphasizes in his unique therapy, experiential engagement therapy (EET).

JF headshot

Listen to JF’s episode and hear from other guests here!

Growing Up Surrounded by Alcohol and Toxic Masculinity

JF grew up in an environment where alcohol use was common and normalized, leading to the start of his drinking at age 15. Drinking progressed into drug use, which he struggled with for the next 10 years.

JF’s environment also perpetuated toxic masculinity, where his emotions and reactions needed to remain within the parameters of his gender. He reflects,

“I think what’s epidemic in our society is that we get the message that our emotions are not acceptable.”

This can lead to numbing strategies like substance use, emotional distancing, and staying disconnected from how we truly feel.

Debunking The Promise of Shame

JF’s recovery journey centered around him connecting with others, experiencing a sense of belonging, and countering shame—along with other aspects of the monkey mind. JF says,

“Now you’re trying to change, but you’re not changing. So now you start judging yourself…and this dynamic is ingrained in us, right?” 

And the myth he debunked,

“The promise of shame is that it will make you a better person, right? But the result of shame is that it makes you feel worthless.”

Feeling worthless, as JF and many others have found, doesn’t inspire feelings of belonging, connection, and self-worth. With these feelings of shame and sadness, people may distance themselves further from their emotional self and sink deeper into the monkey mind.

Defining and Treating The Monkey Mind

JF described the monkey mind as a “mindset based in trauma” and “a corrective mindset” that forms after trauma and the various comments we hear about ourselves. It aims to correct anything about ourselves perceived as wrong so we can belong. JF says,

“And we subscribe to it. And part of subscribing, full line and sinker to that monkey mind is to fully disconnect from the emotional body.”

With this disconnection, we can become more reactionary and unable to recognize and counter the untrue beliefs that lead to shame, anger, or grief. On shifting out of the monkey mind, JF adds,

“So the shift to an observing mind actually comes from the intelligence of the emotional body. The ability to attune to that emotional body.”

Elevating The Observing Mind

JF posits the observing mind as the solution for the monkey mind, which we can elevate by attuning to our emotional intelligence. This means feeling and observing what we feel without falling into traps of shame or correcting from the monkey mind. JF says,

“So … we have to develop courage. We literally have to develop courage. Our mind tells us that the experience is too scary. It’s too painful, whatever story that we pile on top. But when we help people navigate their emotional body, and I ask them, was it as bad as your mind made up, the story that it was, and every single time they say, actually not.”

Attuning to the emotional body offers a stronger connection to the observing mind, a practice strengthened through mindfulness and repetition. JF notes how switching to the observing mind, rather than letting the monkey mind decide your reactions, can produce greater calm and control over urges. This can be especially beneficial for those facing cravings and urges to use substances.

Avive La Vie

JF is working on a new book and course, Avive La Vie. This book builds off the teachings in Addicted to The Monkey Mind, helping people “Live in Connection vs Correction.” His JF also has a podcast, online groups, and adventure weekends focused on his teachings.

Learn more about JF’s upcoming projects by listening to his episode with us!

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Addressing Mental Health in Schools with Yoga: Rena Shoshana Forester

My name is Rena Shoshana Forester. I have a Bachelors of Science in Elementary Education and a Bachelors of Science in Special Education. I am also a certified, trauma-informed Yoga teacher for kids and adults. I have 10+ years of professional, international teaching experience, including two years formally teaching Mindfulness & Yoga in a school.

As a child I was diagnosed as having a learning disability and placed on a learning track that was below my cognitive abilities. As a teacher, I experienced the stress of school politics and administrative pressures hindering the effectiveness of well-intentioned teachers. Both my experience as a student and a teacher fuel my passion for improving the current landscape of mental health in schools.

Mental Wellness in School: A Full-Team Effort 

Addressing mental health in schools is particularly challenging as it requires the participation of the administrators, teachers, students, and parents, in order to truly be effective.

The challenge with administrators is for them to prioritize addressing mental health in school by understanding that it is actually a basic need that will have positive ripple effects on the school’s culture and performance far greater than anyone could ever perceive.

The challenge with teachers is that they are already swamped with content that they need to teach. Asking them to add on attending to both their mental health and that of their students risks tipping them into overwhelm, and raises the genuine question: when will they be able to fit it in?

The challenge with students is arguably the easiest to solve: it’s just making lessons on mental health and learning tools relevant and engaging for them. The greater challenge is getting them to remember to use their new knowledge and tools, which often requires partnership from the grown-ups in their lives, which is a separate but related challenge.

The challenge with parents is that they, too, are often already feeling on the brink of overwhelm, so it’s hard for them to make time for learning new information and building new habits.

At the end of the day, there is much research about how addressing mental health in schools, particularly through Yoga and Mindfulness yields positive effects. A few specific findings are outlined below:

  • “The effect of a Yoga intervention in children with attention deficit hyperactivity disorder (ADHD) was compared to conventional motor exercises. The yoga intervention achieved medium to high effect sizes on all measures; test scores on an attention task and parent ratings of ADHD symptoms. The yoga training was particularly effective for children undergoing pharmacotherapy.” -Haffner, Roos, Goldstein, Parzer, and Resch (2006, p.258).
  • “Yoga breathing techniques including right nostril breathing, left nostril breathing, alternate nostril breathing, or breath awareness was tested in a group of school children for ten days. All four groups showed a significant average increase of 84% in spatial cognitive task test scores over control, but not in verbal task scores.” -Telles and Naveen’s (1997, p.265)
  • “A small trial of yoga for boys with ADHD reported results, partly because the study was under-powered, however that yoga may still have merit as a complementary treatment for boys with ADHD already stabilized on medication.” -Jensen and Kenny (2004. p.262)
  • “The important finding of this study is that the yoga module can be taught to symptomatic inpatients with ADHD and these children were able to learn the yoga procedures. This is demonstrated by the assessment of yoga performances showing that there were improvements on all four domains of the yoga performance… The finding also indicates that as they reduced/stopped the yoga practice, the symptoms worsened. This may suggest a therapeutic benefit from Yoga.” -Hariprasad, Arasappa, Varambally, Srinath, and Gangadhar (2013, p.383)
  • “Results from the direct assessments indicated significant effects of the intervention across all three indices of self-regulation. There was also some evidence that the children who were most at risk of self-regulation dysfunction benefited the most from the intervention.” -Razza, Bergen-Cico, and Raymond (2015, p.372)

 Tackling Mental Health Challenges in School Communities

The following is a list of how I have tackled mental health challenges in school communities:

  1. As a homeroom teacher, I began each day with a 3-5 minute guided meditation.
  2. As a homeroom teacher, I showed my students 15 minute Yoga videos and cleared space in the classroom for them to practice along.
  3. As a Yoga & Mindfulness teacher in a school, I regularly taught Kindergarten and First Grade age-appropriate meditations, breathing exercises, physical postures, and deep resting techniques that they used outside of class.
  4. As a Yoga & Mindfulness teacher in a school, I facilitated Mindful Recess: an opportunity for students through 5th grade to learn meditations, breathing exercises, physical postures, and deep resting techniques that they used outside of class.
  5. As a Yoga & Mindfulness teacher in a school, I facilitated Mindfulness Week where I taught every class in the school meditations, breathing exercises, physical postures, and deep resting techniques that they used outside of class, and gratitude practices.
  6. As a Yoga & Mindfulness teacher in a school, I created a Gratitude Board where students, teachers, and faculty could stop and write something they are grateful for on a board display for all to see. When passing by, one could pause to read what others had written, also sparking a sense of gratitude for the reader.
  7. As a Yoga & Mindfulness teacher in a school, I ran a workshop for high school students before final exams to teach them strategies to reduce stress and increase focus.
  8. As a Yoga & Mindfulness teacher in a school, I taught weekly Yoga classes after school for teachers and faculty.

Holistic Healing for Mental Health Challenges in Schools

Based on my experience, in order to solve mental health challenges in schools, all parties must be addressed, and they must be addressed holistically. This means that administrators, teachers, students, and parents alike must be learning and actively practicing the interventions. This also means that the food that the school is serving must be addressed as gut health is closely tied to mental health. I do not think that there is a one-size-fits-all solution. Rather, each school community must come together to address the mental health concerns that their community is facing in a way that meets them where they are at. Each school community has a unique set of resources including time and money to give to such an endeavor, and said resources will impact what solution is appropriate.

That being said, a general solution must include:

  • An assessment of overall stress levels of the entire school community and a discussion of what might need to change based on the results.
  • Regular education for the students to learn tools for emotional processing, emotional release, increasing focus, and deep relaxation 
  • Regular space for the teachers to emotionally process, release tension, and relax deeply.
  • Regular sessions for parents to learn the same tools that their children are learning so that they can practice them together at home.
  • Regular sessions for administrators for emotional processing, emotional release, increasing focus, and deep relaxation.
  • Ongoing assessment of the effectiveness of these interventions.

The specific tools that ought to be taught to administrators, teachers, students, and parents include:

  1. Belly breathing
  2. Three-Part Yogic Breathing
  3. Alternate Nostril Breathing
  4. All of the basic Yogic postures that address tension in various parts of the body
  5. Mindfulness Meditation
  6. Deep Rest

Closing Thoughts and Future Initiatives

Kids today are already growing up in a world that we know nothing about with AI, new apps coming out daily, and unprecedented global crises. We have no idea what the world that they are left with will look like. That being said, it is safe to assume that their bodies will continue functioning similar to how our bodies function, as the evolution of the human body takes multiple generations to unfold. With this in mind, we can understand the importance of teaching them tools for self-regulation and healthy emotional processing, in support of optimal mental health.

Now, I invite you to envision with me: a world where teachers show up to school feeling nourished, calm, and supported. Where administrators show up to school feeling calm and centered. Where children show up to school feeling energized and resilient. Where parents drop off and pick up their children with smiles on their faces. In this world, a parent still might have an emotional outburst, but will take responsibility for it and model healthy emotional processing for their children. In this world, teachers will have a manageable amount of content to teach their classes that prioritizes knowledge and tools for improving mental health just as much as math, science, social studies, and language arts. In this world, administrators will go to every length to make sure that not only are the cognitive needs of students met, but their emotional needs are met too. In this world, schools will serve local produce, adequate protein, and healthy fats to supportive optimal functioning of the students.

For some of you, envisioning such a world may seem nearly impossible. For others, you may already be doing your best to make these things the norm.  No matter where you are, simply holding this vision as possible is the first step in transforming the way mental health is addressed in schools.

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Mindfulness and Addiction Recovery: Shakira Releford

From Behavior Therapist to Recovery Advocate: My Journey

As a former registered behavior technician and behavior analyst, I’ve spent years working with individuals navigating challenging circumstances. My professional focus was initially with those on the autism spectrum, but over time, I became deeply invested in broader mental health concerns. My current roles as an educator, researcher, and writer allow me to explore recovery-oriented approaches that empower individuals to lead fulfilling lives.

My interest in mindfulness as a recovery tool stemmed from seeing its profound effects on people dealing with addiction and co-occurring mental health challenges. Mindfulness bridges the gap between therapy and daily life, offering a practical, accessible, and transformative approach to healing. I’ve seen mindfulness shift clients’ perspectives, teaching them to respond to life’s challenges with intention rather than reaction—a skill that is invaluable in addiction recovery.

Discovering The Power of Mindfulness

Addiction is not merely about substances; it is a complex interaction of biological, psychological, and social factors. One of the greatest challenges in addiction recovery is managing cravings, stress, and negative thought patterns. These factors often create a vicious cycle, pulling individuals back into the grasp of substance use.

In a study published in Frontiers in Psychiatry by Li et al. (2018), the research suggests that stress is one of the most significant triggers for relapse1. In a fast-paced, distraction-filled world, many individuals in recovery struggle to develop healthy coping mechanisms for managing stress and emotional dysregulation. Additionally, addiction frequently coexists with mental health disorders (Li et al. 2018), creating a compounded challenge.

Without effective tools to address the mind-body connection, many in recovery face difficulties sustaining long-term sobriety. For this reason, the addiction treatment field has increasingly turned to holistic approaches, such as mindfulness. Mindfulness not only targets stress and emotional regulation but also cultivates self-awareness and resilience—key components for enduring recovery.

Understanding Addiction’s Complex Challenges

During my work as a behavior technician, I often incorporated mindfulness practices into behavior therapy sessions. The impact was immediate and measurable: individuals learned to pause and observe their thoughts rather than acting impulsively. Similarly, in behavioral therapy, by focusing on the present moment and accepting discomfort without judgment, clients can learn to dismantle the automatic reactions that fuel addiction. This same principle is pivotal in addiction recovery.

I’ve collaborated with clinicians who integrate mindfulness into addiction treatment programs. For example, Mindfulness-Based Relapse Prevention (MBRP2) is a therapeutic approach designed to help individuals navigate cravings and high-risk situations without resorting to substance use. Furthermore, my academic research and teaching have centered on how mindfulness enhances neuroplasticity (Li et al. 2018), which is the brain’s ability to rewire itself. Addiction disrupts normal brain function (Li et al. 2018), particularly in areas related to decision-making and impulse control. Mindfulness can counteract these effects, fostering healthier thought patterns and behaviors.

Applying Mindfulness in Practice

Mindfulness offers a sustainable solution to the challenges of addiction recovery. As a practice that encourages nonjudgmental awareness of the present moment, mindfulness helps individuals break free from the grip of cravings and triggers. Li et al.’s research supports this efficacy. Their research found that mindfulness-based interventions significantly reduced substance use and increased psychological well-being among participants (Li et al., 2018).

Mindfulness strengthens self-regulation, enabling individuals to tolerate discomfort without resorting to substances. This is beneficial during the early stages of recovery when cravings and emotional turmoil are most intense. Mindfulness fosters self-compassion, reducing the shame and guilt often associated with addiction.

The benefits of mindfulness extend beyond individual well-being. When incorporated into group therapy sessions, mindfulness fosters a sense of community and shared experience. Clients report feeling more connected to others, a critical factor in sustaining recovery. Programs such as MBRP and Dialectical Behavior Therapy (DBT) integrate mindfulness to great effect, providing clients with structured, evidence-based approaches to healing.

In my experience, even brief mindfulness exercises—such as focused breathing or body scans—can have a profound impact. These practices ground individuals in the present moment, offering a sense of calm and clarity. Over time, mindfulness becomes a way of life, equipping individuals with the resilience to face challenges without turning to substances.

Looking Ahead: Advocating For Mindfulness in Recovery

Mindfulness is not a panacea but a powerful tool in the recovery toolkit. Its ability to address the psychological and physiological aspects of addiction makes it a valuable complement to traditional treatment modalities. As mindfulness gains traction in addiction treatment, I envision a future where it is a standard component of recovery programs.

My goal is to continue advocating for mindfulness-based approaches through writing, research, and education. I aim to collaborate with recovery centers to develop accessible mindfulness resources, ensuring that individuals from all backgrounds can benefit. Additionally, I hope to contribute to further research on the long-term impact of mindfulness in addiction recovery, exploring how it can enhance not only sobriety but overall quality of life.

In recovery, progress often comes one mindful step at a time. By embracing the present moment, we unlock the potential for healing, growth, and enduring transformation.

-Shakira Releford, Professor of Psychology

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“We Want What’s Best for Us!” Understanding Cultural Competence in Global Recovery: Michael Hooper

When I was working outreach in Cleveland, Ohio, I heard a story from some friends at The LGBT Center in Gordon Square. It was about a community activist group, which ran out of a local church some years ago, before I arrived in Ohio. The goal was to offer the local youth of the surrounding community free after-school services such as study space, athletic activities, arts & crafts and home-economic skills. All of these services were offered on church grounds as an alternative to the criminal temptations that harrowed so many young people in that area of Cleveland. The only prerequisite was that the adolescents would have to attend a thirty-minute sermon to receive The “Lord’s Message” prior to these services. These services were provided through a  state charity grant that the church had applied for and had been awarded for that year. 

Now, even for a non-religious young person, it doesn’t seem like a big ask right? I mean, sit in a pew, doze off while some geezer reads a verse or two. In half an hour, you’re back playing three on three. Well, what if I were to tell you that in this community, many of the adolescents were part of the LGBTQIA community and had previously or were still suffering from religious trauma? The thought of participating in anything to do with religion on a recreational basis was simply ludicrous. This program eventually failed because of lack of attendance. Take a moment to think about that. It didn’t fail because it was unpopular. It failed because the organizers did not do their due diligence concerning the population they were attempting to serve.  In the end, their need to serve their own self-interests caused the continuing suffering of a declining neighborhood. This population could have benefited from funding and resources a grant like the one this church was awarded could have provided. This brings me to the topic I want to share with you today, understanding the importance of cultural competence on a global scale when it comes to the art of behavioral health & addiction recovery provided by treatment organizations or mutual support groups. 

I am a person who identifies as being in recovery, who has the honor of being employed by the world’s largest nonprofit, evidence-based recovery organization in the world, SMART Recovery Global. Today I want to talk to you about what cultural competence is and what that means to the world of recovery. It is my intention that my perspective as an addiction counselor, a recoveree and as a Man of Color can motivate the readers to the gravity of the importance of this crucial concept and how to notice some of the warning signs that some of our peers have missed in the past.

Let us start by clarifying what cultural competency is. I think we can all agree that the word culture embodies the customs, traditions, daily habits, colloquial norms, and societal commonalities that we all recognize as commonplace within our regions of the planet.  Not only do we enjoy ethnic diversity, but our sentient individuality has allowed us to evolve our collectives into gems of dazzling, unique patterns of life that can be similar but never identical. To be culturally competent while treating individuals in recovery, is to understand that these nuances in lifestyles play a significant role in the outcome of progressive treatment in addiction and mental health. (I deliberately hesitate in using words such as “successful” when describing treatment in mental & behavioral healthcare. For more on why, please see SMART Recovery’s work on Word Exchange and Dr. Richard Saitz, M.D. Presentation at our 2019 United States’ Annual Conference on Changing Language within the Recovery Community)

But herein lies the dilemma when treating issues such as addiction or mental health. For too long modern science has treated addiction and mental health recovery with the same approach as other diseases that attack the body; develop a treatment, duplicate it, send it out to the masses. If there is a medication available for said diseases, incorporate that into said treatment. This creates the well-known colloquial phrase “cookie cutter” effect of addiction treatment many of us have heard many times before. Sure, there are medications that can be effective for many symptoms of both addiction and mental health disorder or MHD, but we have learned that there are many factors that affect the outcome of each disorder, such as social, environmental, even seasonal aspects that can modify the results of treatment techniques. For this article, we are focusing on the importance of the social, in this case, cultural impacts, that can be game changers in either direction, depending on the treatment providers’ attention to detail. 

Let’s look at some examples. There is always a big module on any social service network training program’s syllabus on communication. Usually, during the course of this training they will go over what Princeton University Experts refer to as the Four Main Styles of Verbal Communication. These are Passive, Aggressive, Assertive, and Passive Aggressive. Now, it’s usually taken in many Western Cultures that a blend of all four is a good strategy to have as it is believed to give you a good baseline for many types of social interactions. However, certain types of communication can be misunderstood depending on your culture, environment and life experiences. For instance, some cultures can misinterpret a passive style as insulting; misjudging this as a sign of communicating in a childlike manner because you perceive them as intellectually inferior. I have personally seen this mistake made by inexperienced undergraduates in substance abuse intensive outpatient program (or “SAIOP”) sessions for mandated probation attendees. This was largely due to the counselor who had recently graduated from their university and was inexperienced, not understanding the culture of the criminal element they were tasked to instruct. 

Oh wait, did I just catch some of you off-guard?! Culture can have nothing to do with an ethnic group, regional birthrights or nationalities. It can simply be a way of life. Professions, Religious Sects, Fraternities, Cults, for example, all can be considered cultures in their own rights, and all should be treated with the same respect when approached for recovery treatment, especially on a global scale. This will make the task particularly daunting if you are a foreign instructor to one of these groups in a land you are not native to, so be particularly wary of both the customs of the region you are in, and the disciplines your clients follow.

Which brings me to my next point which is equally crucial when taking cultural competence into account for our calling. Be wary of tunnel vision of your recovery model and your client’s person-centered goals based on their cultural lifestyle. Many articles you will read focus on the client’s culture as the focal point to be most wary of when dealing with treatment parameters, but this is only one side of the coin. For instance, if you were trained in a faith-based recovery model, but have begun to treat clients whose culture is primarily atheist or follow a spiritual path that does not resemble your methodologies, does your model have enough flexibility to be effective for those clients or will you attempt conversion? If your answer is the latter, you are attempting an age-old tradition of proven failure, that a study conducted by Harmony Ridge Recovery Center in April of 2023 on Forced Recovery (Mandatory Rehabilitation), produced data regarding this method of treatment. Their piece and many others like it show that while such approaches may produce short term success in creating abstinence during the course of the lock down of the program, the chance of self-harm, trauma, and relapse of the client skyrocket upon release. 

It is much more beneficial during the intake phase to have an honest and transparent conversation about your program, its assets, as well as its limitations. 

Flexibility is a necessity if you plan to be vital to the global recovery community. For instance, many western European and African nations thrive on the spiritual and familial aspects of the recovery process being incorporated into the client’s process of healing, while some cultures in Asia would immediately be disinterested in having to shame themselves by involving their family elders in their personal addiction that could cause their family to lose face. Therefore, programs such as SMART Recovery have made “Person-Centered” its core principle as an ever evolving, evidence-based platform. We are a recovery model that goes beyond the Bio-Psycho-Social Model by incorporating Balance into the equation. What better way to adhere to a person’s culture than by helping them to achieve their version of lifestyle balance?

I take cues from very close friends on what’s acceptable behavior towards addiction ambivalence in Poland. I study virtually under a PhD during SMART meetings to find out what Recovery Proficiency is classified as in Lagos, Nigeria. I am learning slowly and steadily what Malaysians who are being treated for Chemsex Disorder wish to achieve through Harm Reduction and support groups.

The unifying feature is the program we all share and the understanding and respect that our differences are our strength, not our obstacles. Let learning about the cultures your clients thrive in become a glorious experience of wonder you both can traverse together, rather than an obstacle holding you back from your shared recovery goal. I wish you all the best on your journey.

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The CBT Triangle: How Behaviors Influence Your Recovery

The cognitive behavioral therapy (CBT) triangle uses the interconnected nature of emotions, thoughts, and behaviors to positively change thoughts and mood, primarily through behaviors. 

According to the CBT triangle, you have the majority control of your behaviors and actions1. You have some control of your thoughts. And you have zero control over your emotions. So you can’t control how you feel, but you can control how you think and behave.

Leveraging this has been revolutionary for many people in treatment, and long-term recovery.

Leveraging The CBT Triangle

Since the 3 elements of emotions, thoughts, and behaviors feed into each other, the CBT triangle2 posits changing your behaviors (which you have the most control over) will change your thoughts and emotions. Similarly, changing your thoughts can also positively affect your emotions and behaviors.

For example, someone experiencing depression may think, “I can’t get out of bed. I’m too depressed.” This could lead to emotions of helplessness and self-hatred. 

Getting out of bed proves your control of what you do, even if you don’t feel like doing it. Realizing your abilities can lead to more positive emotions and helpful thoughts. You may even be encouraged to tackle another difficult task…creating a snowball effect.

As you get more practice, you’ll likely become more aware of unhelpful thoughts AND how you act on them. As awareness grows, you’ll have more opportunities to correct untrue thoughts or act opposite to your thoughts and feelings.

The CBT triangle helps with multiple conditions3, too. These include depression, anxiety, obsessive compulsive disorder (OCD), addiction recovery, and trauma.

Behavioral Activation: Valued, Routine, and Enjoyable Activities

Behavioral activation (BA) centers on doing something even if you don’t feel like it, not waiting for motivation or to “feel better”4—and in doing so, you can actually feel better. Scheduling activities or doing them as-needed can offer symptom relief by breaking the negative emotions-thoughts-behavior pattern of depression.

There’s 3 types of BAs. Here they are in detail.

Valued BAs

Your valued BAs include activities related to what, where, or who you value. Your values are like north stars, guiding you through life. They might include spirituality, family, creative expression, friendship, and more.

Doing a valued BA could look like practicing a religion, spending purposeful time with family, engaging in social settings with friends, and creating art.

Symptoms of depression or other illnesses can make valued activities harder to do. Intentionally doing them, like attending church even if you don’t want to, can add value back into your life.

Enjoyable BAs

Enjoyable BAs are things you like to do. They bring you pleasure and add joy to your life. Examples could include cooking, painting, sports, hobbies, outings with friends, and eating good food.

One of the symptoms of depression is struggling to feel pleasure5, even if it’s something you used to love. Reincorporating enjoyable BAs can help you regain interest and pleasure in these activities.

Routine BAs

Your routine BAs include day-to-day tasks you must manage to stay healthy, employed, housed, and more. They may not be particularly enjoyable, but they’re important for maintaining a fruitful life.

Routine activities include paying bills, going to work, doing laundry, brushing your teeth, showering, doing schoolwork, and tidying up.

BAs and The CBT Triangle

Conditions like depression, trauma, and addiction can push many BAs off to the wayside, affecting your thoughts and emotions. You may not feel pleasure from your enjoyable BAs, and your symptoms could get in the way of routine and valued activities. Engaging in BAs can change your thoughts and emotions for the better, ending the cycle of negative effects. 

By starting with what you have the most control over, behaviors, you can change your thoughts and emotions and stop the cycle of negative thoughts/unhelpful behaviors.

For example, you may have emotions of sadness and thoughts of worthlessness because you can’t get anything done. But you exercise control of your behavior and get up and do the dishes, even though you don’t want to. This action challenges your thoughts of worthlessness and can change your sad emotions into neutral or encouraged ones. 

The CBT Triangle and Recovery Maintenance

When you use the connections of the CBT triangle to improve your mood by changing your thoughts and behaviors, you’ll likely notice your success isn’t infinite. Reaping continuous benefits from the CBT triangle takes repetition and practice. The more you do it, the easier it will be to keep doing it—like any other habit.

Once you feel you’re in the maintenance phase of your recovery, you can leverage the CBT triangle differently. Instead of using it to address symptoms, you can start using it to prevent symptoms.

For example, maybe you’ve learned to manage your depression symptoms. You know your warning signs and have a good grasp on what situations will trigger a negative mood or spiraling thoughts. You also know not going into the office makes you feel lonely and more isolated. When you start feeling like isolating, you proactively address this symptom by going to the office. Since you’re going in and not isolating, your feelings of loneliness don’t get the chance to fester and worsen to the point of redeveloping depression.

Leveraging the CBT triangle isn’t just a tool for depression, either. You can use it for substance use recovery, behavioral addictions, anxiety, and other emotions that aren’t serving you. Its benefits can be life-long.
For more intensive treatment options, use Recovery.com to find rehabs and outpatient clinics focused on depression recovery.

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The Burnout Culture: Muskan Lamba

In a quiet room, a young woman slouched in her chair during a focus group, her voice trembling as she admitted, “I don’t remember who I was before I got tired.” Around her, others nodded in silent agreement, her story echoing everyone’s shared experience.

Burnout, once confined to psychology textbooks, has become a universal phenomenon. It pervades workplaces, schools, and personal lives, emerging earlier and earlier in life for younger generations.

Promotions, achievements, new products, new content—our society places a high premium on productivity. It’s worth asking: Have we unintentionally created a culture that thrives as we weaken?

This is a piece on how burnout is becoming a defining experience for many young people, highlighting its intergenerational roots, as well as some thought nuggets on how to break free from its grasp.

The ‘Always-On’ Generation: Are We Glorifying Exhaustion?

Burnout culture refers to a societal or workplace dynamic where overwork, excessive stress, and emotional exhaustion are normalized—sometimes even celebrated. It glorifies relentless productivity, tying self-worth and identity to career milestones and material achievements, often at the expense of well-being and rest.

The term ‘burnout’ metaphorically draws from the depletion of a fire or energy source, symbolizing the exhaustion of emotional and physical resources. This isn’t merely a psychological issue but also has severe physiological implications. Studies show chronic stress associated with burnout can lead to structural changes in the brain1, particularly in areas like the prefrontal cortex and amygdala, which are crucial for decision-making and emotional regulation.

How Did This Culture Evolve?

Burnout culture is deeply rooted in historical, economic, and technological forces, entangled with individualistic and capitalist values. Psychologist Herbert Freudenberger first introduced the term ‘burnout’ in 19742, describing the emotional exhaustion and reduced accomplishment experienced by healthcare workers. Sociologist Max Weber’s concept of the “Protestant work ethic” highlighted how, during the Industrial Revolution, work became a moral duty, embedding productivity into personal identity.

Over time, this ideology expanded beyond workplaces, fueled by modern economic systems and technological advancements, creating a societal expectation of perpetual output and success.

Intergenerational Roots of Burnout

In many non-Western cultures, the roots of burnout run deeper than individual ambition or societal pressure—they penetrate within our collective histories. For generations, families have valued hard work as the ultimate virtue. In communities without privileged backgrounds, survival often depended on tireless labour. Our parents and grandparents worked with relentless resolve to secure opportunities for the next generation, viewing exhaustion not as a sign of imbalance but as a testament to resilience and duty.

For today’s young people, particularly Gen Z, this legacy creates tension. We are one of the first generations trying to make sense of personal healing while also seeking communal mending. The values handed down to us often conflict with the modern discourse on self-care and balance. How do we reconcile messages like “rest is a right” when we’ve grown up hearing “hard work never killed anyone”?

This dichotomy leaves many young people caught between worlds. On one hand, we carry the weight of intergenerational expectations; on the other, we face the dissonance of wanting more rest, more joy, and a life that isn’t entirely defined by labour. Burnout for us is not just an individual experience but also a cultural inheritance.

Why Is Burnout Hitting the Young So Hard?

From meticulously curated Instagram feeds to viral TikTok dances, the pressure to excel isn’t just professional; it’s deeply personal. Researchers have found that perfectionism has increased by 33% since the 1980s3. Social media has amplified this, becoming both a tool and a mirror reflecting idealized lives that leave young people feeling inadequate; amplifying the “hustle culture,” glorifying overwork and constant self-improvement. Frequent social media use correlates with higher levels of anxiety, alienation, and depressive symptoms4, largely driven by the pressure to measure up to curated representations of success.

Moreover, individuals entering the workforce now are carrying years of academic burnout. Internships, side hustles, and the pursuit of academic accolades often start early, ingraining a culture of relentless striving. Unlike earlier generations, the “always-on” nature of modern work—emails, Slack messages, and social media—makes true disconnection nearly impossible. According to a 2018 Pew Research Center survey5, 54% of teens then said they spend too much time on their phones but report anxiety about being “left out” if they disconnect.

Who iIs Iimpacted Mmost?

Young people, particularly women and workers under 30, are disproportionately affected6 by burnout. Economic insecurity, precarious employment, and student debt further exacerbate the issue. According to the International Labour Organization, young people face higher unemployment rates and job instability7, leaving them in a constant state of uncertainty and overexertion.

The COVID-19 pandemic acted as a catalyst, amplifying burnout by blurring work-life boundaries. A 2022 McKinsey survey8 found that 49% of workers reported feeling burned out, citing diminished mental health and increased responsibilities during the pandemic.

In collectivist cultures, burnout manifests differently. It’s also tied to familial or community obligations, alongside individual achievements. For instance, young people may feel the dual pressure of excelling at work while fulfilling traditional family roles, leaving little room for self-prioritization, or self-care.

Breaking the Cycle?

We’ve been pouring from an empty cup.

Drawing from Virginia Woolf’s A Room of One’s Own, we might reimagine what life could look like if we all carved out a metaphorical room—not for relentless productivity, but for being. Woolf proposed that women needed space and financial independence to write; perhaps today, we all need space and emotional independence to truly live.

Less Is More

Normalizing boundaries and embracing digital detoxes, even for an evening a week, can significantly reduce stress. Tricia Hersey’s book Rest is Resistance advocates for reframing rest as a right, not a reward. Techniques like the Pomodoro Technique—working for 25 minutes followed by a 5-minute break—have been shown to maintain energy and reduce fatigue.

What if success didn’t mean climbing professional ladders but living authentically and pursuing creative passions, or self-actualization9 as Maslow would call it? Celebrating personal milestones—adopting a new hobby such as gardening or cooking, nurturing friendships, or maintaining a ‘daily joys’ diary—over traditional metrics of success could be so valuable in dismantling burnout culture.

Less is more. Scheduling downtime as intentionally as work or social commitments allows for deep, quality engagement in fewer areas rather than spreading oneself too thin. 

Rebuild Your Village

Communities play a crucial role in combating burnout. Surabhi Yadav’s photo project Basanti: Women at Leisure documents women reclaiming moments of rest and leisure in everyday settings, from lounging under trees to painting their toenails. These acts are radical in societies where women’s labor is undervalued and leisure is considered a luxury. Similarly, Indian traditional practices like yoga, meditation, and ayurvedic principles—rooted in holistic well-being—offer tools for balance and healing that predate modern burnout discourse.

Intergenerational healing requires us to honor the sacrifices of previous generations while questioning which values serve us today. It means recognizing that while hard work was essential for our parents, our generation’s work might also include creating lives where rest, joy, and connection are equally valued.

Conclusion

Burnout doesn’t have to define our generation or adulthood. By stepping off the hamster wheel and asking, “What would my life look like if I didn’t have to prove myself?” we can move away from merely surviving to maybe a little living.

Balance over hustle. By rejecting the glorification of overwork, reframing rest as essential—not by what we produce, but by how deeply we live—and fostering compassionate communities, we can challenge the norms that perpetuate exhaustion. For younger generations, this also means embracing intergenerational healing—honoring the resilience of our past and reframing narratives for our present, one small act of rest, joy, or community at a time. For a room of one’s own.

If you’re a woman in your 20s experiencing burnout and seeking a virtual community centered on compassion, joy, and creativity, email muskan@ohhumanness.com to join.