Category: Blog

Posted on

Ibogaine Treatment for Addiction: 4 Struggles It Transforms

When you first enter recovery, it can be daunting to consider the road ahead. Especially after drug or alcohol addiction, which is based on instant gratification, you may be concerned about the slow rhythm of sustainable change. Some people find it helpful to kickstart this process using ibogaine-assisted therapy.

Ibogaine is an alternative medicine, often administered in a short-term retreat setting. While it’s not readily available in the U.S., patients travel to treatment centers around the world to seek it out. If ibogaine is right for you, it could certainly be worth the trip. 

This plant medicine experience is extremely different from most other forms of treatment.

Infographic titled

What Is Ibogaine?

Ibogaine is a naturally occurring psychoactive alkaloid, found in a West African shrub called tabernanthe iboga. In small doses, it’s a mild stimulant. In large doses, it can produce a dreamlike psychoactive state. This medicine has a long history, and has historically been used in healing and initiation ceremonies by members of the Bwiti religion.

The Multidisciplinary Association for Psychedelic Studies (MAPS) is exploring ibogaine as a potential treatment for drug abuse, especially opiate addiction.1 According to their experts, 

People with problematic substance use have found that larger doses of ibogaine can significantly reduce withdrawal from opiates and temporarily eliminate substance-related cravings.

Experts found that ibogaine can have both psychological and physiological benefits. Treatment centers sometimes administer it at the beginning of a patient’s detox process because it “diminishes opioid withdrawal symptoms and reduces drug cravings.”2 Research shows that ibogaine and its analogs “potently promote neuronal growth,” and produce “antidepressant-like behavioural responses.” This makes it potentially beneficial for patients with a variety of mental health diagnoses.

Infographic comparing the benefits and risks of ibogaine treatment. Benefits include reduced withdrawal symptoms, interruption of addictive patterns, increased neuroplasticity, improved emotional insight, and support for depression and PTSD. Risks listed include cardiac complications, nausea and tremors, severe psychological distress, lack of FDA approval in the U.S., and potential fatality if used unsafely. Design features icons and a balanced layout from Recovery.com.

Uses of Ibogaine

This versatile treatment is often useful for patients at the beginning of their recovery process. According to Álvaro de Ferranti, Founder of Tabula Rasa Retreat, ibogaine can be used to treat a range of conditions, or even as a preventative measure:  

Ibogaine is known to arrest cravings and addictions to stimulants such as crack cocaine and meth. It can also help people with dual disorders, mental disorders, and people who simply want to enhance their life spiritually and find answers and come back to self-love.

Let’s look at how ibogaine helps with different types of drug addiction and mental health issues.

Infographic titled “What to Likely Expect During the Ibogaine Experience,” outlining four phases over 72 hours: Phase 1 (Onset, 0–1 hours) with nausea and heaviness; Phase 2 (Intense, 1–6 hours) with dreamlike visions and emotional depth; Phase 3 (Processing, 6–24 hours) with reflection and emotional release; and Phase 4 (Integration, 24–72 hours) as clarity returns and healing begins. Includes icons and brain imagery

1. Ibogaine for Opioid Addiction: Breaking Free from Physical Dependence

In the Western world, this treatment is best known for its effect on recovery from opiate addiction. It alleviates most withdrawal symptoms, making detoxification faster and less uncomfortable. Patients also experience long-term benefits.

In one study by MAPS, 

Results showed the most improvement in drug use at one month with 50% of participants reporting no opioid use during the previous 30 days. Ibogaine was associated with substantial reductions in opioid withdrawal symptoms3 and drug use in participants and may provide a useful prototype for development of innovative pharmacotherapy of addiction.

Ferranti claims that “Ibogaine takes away heroin withdrawals instantly.” It’s important to note, however, that people detoxing from alcohol, benzodiazepine, or opioid dependence should seek medical advice and taper off of these substances under qualified medical supervision before beginning this treatment. 

Make sure to talk to the providers at your treatment center about your medical history to avoid any serious side effects.

2. Ibogaine for Cocaine and Stimulant Addiction: Reducing Cravings and Relapse Risk

According to the team of providers at Iboga Quest in Mexico, “cocaine addiction appears to respond very well to ibogaine treatment4 when coupled with proper preparation and after-care.” This finding aligns with preliminary data from formal research.

In one observational study, subjects who had been treated for “cocaine dependence, almost none of whom used opioids, reported a median relapse-free interval of 5.5 months following single doses of ibogaine.”5 Ibogaine’s influence on the risk of relapse may be due to its other psychological benefits.

Another study6 focused on people in recovery from cocaine addiction found that,

Patients benefited from the treatment in all the secondary outcomes, reporting decreases in craving and improvements in personal relationships, quality of life, and self-efficacy, thus supporting existing notions that treatments combining ibogaine and psychotherapy do have a therapeutic potential in the treatment of substance use disorders.

3. Ibogaine for PTSD: Rewiring the Brain After Trauma

Many people in recovery have co-occurring disorders, meaning they have both substance use disorders and additional mental health diagnoses. In this case, it’s quite common for patients to have PTSD. This condition has a complex relationship with substances: Some people turn to substances to self-medicate its symptoms, and others develop PTSD due to experiences they have while using substances.

The use of ibogaine is shown to have a positive impact on PTSD patients.7 One study, conducted with military veterans, found that ibogaine treatment “may offer a rapid and robust, and well-tolerated, treatment option for those suffering from a variety of psychiatric and cognitive symptoms.” It’s specifically helpful for symptoms related to trauma.

4. Ibogaine for Depression: A New Path Toward Emotional Clarity and Healing

Promising research is currently being done into ibogaine as a treatment for depression.8 Scientists began by creating an analog of ibogaine, intended to have similar effects. This medicine, called tabernanthalog (or TBG), “appears to relieve depression and addiction symptoms without producing hallucinations or other dangerous side effects.”

Although much more research is needed into the effects of TBG, some healthcare providers already support success using ibogaine to treat depression. According to the team at Tabula Rasa Retreat, “Ibogaine can lead to an increase in serotonin levels in the brain, leading to a sense of well-being and possibility after a difficult period.” Their program caters to people with substance use disorders, depression, PTSD, and a variety of other mental health concerns.

The Experience of Ibogaine

Ibogaine is available at treatment centers around the world, though not in the U.S. Just like any other type of rehab, each of these facilities has its own distinct philosophy. Choose an environment that suits your specific needs. 

Ibogaine induces a psychedelic experience. During the session itself, you may find yourself in a dreamlike state for up to 72 hours. Patients often report revisiting traumatic events from the past, and gaining new insight into their least healthy behavioral patterns.

“It’s like hitting the reset button.”

As you slowly emerge from this state, you’ll likely notice immediate and significant differences. Rich, a patient at Iboga Quest, had previously undergone detox, and later decided to try ibogaine after a relapse. Comparing these 2 experiences, he told interviewers, 

With iboga, or ibogaine, it’s like hitting the reset button. I would say I still had symptoms, but they were significantly less—maybe 20-30% of what you’d normally have.

Ibogaine also transformed his experience of shame. Prior to treatment, he struggled to accept himself and was haunted by past mistakes. In an ibogaine-induced dream state, he envisioned a human body with empty spaces inside it, which he’d been trying to fill by using substances. As he explored these images, he learned the value of accepting himself just as he is.

I always thought that acceptance was almost like admitting defeat. And [ibogaine] showed me that I didn’t have to necessarily like these aspects of myself; it wasn’t asking me to do that. But I had to accept them. These are things that happened. And even if they’re aspects of myself that were true at some point, they don’t have to remain true. And accepting them doesn’t mean that they remain true forevermore. In fact, accepting them puts you in a really great position to be able to change those aspects of yourself that you don’t like. And so that was my major teaching, really.

Health Risks 

Ibogaine has some significant health risks, and may cause physical side effects. There are reported fatalities. In one case, 19 people are known to have died within 1.5 to 76 hours of taking ibogaine.9 This was mainly due to preexisting conditions that increased the risk of cardiovascular stress, and the physical effects of substance withdrawals that were not properly managed during treatment. 

Before you begin this treatment, make sure you find a high-quality, reputable treatment center and consult with a medical professional to ensure it’s a safe method for you.

Long-Term Effects

Unlike some other psychedelic medicines, ibogaine can have a lasting effect on mental health.10 In fact, researchers believe that it can “modify addiction-related neural circuitry through the activation of neurotrophic factor signaling.” This makes it especially supportive for long-term recovery.

Despite its immediate benefits, however, ibogaine is not a miracle cure for substance use disorders. Researchers warn that ibogaine “is not a cure for addiction. Instead, it merely interrupts addiction.”11

Planning for Aftercare

The phase immediately following treatment can be an especially vulnerable time. If at all possible, it’s best to make plans for aftercare as a follow-up post-treatment. This ensures you have the right support to sustain the life changes you began.

Some patients begin recovery with ibogaine, then go on to attend a more comprehensive inpatient rehab program. Your treatment team can help you decide on the best course of action for your situation. 

Starting Your Recovery With Ibogaine

Although more research is needed, ibogaine is a very promising treatment. Whether you’re healing from substance abuse, trauma, or another mental health diagnosis, it may be a good place to start moving forward. However, like any other medication, this medicine is not appropriate for all patients. 

Remember that while recovery can start with ibogaine, it’s just the first step in a lifelong process. It’s best to combine this medicine with other evidence-based therapies, which may include rehab, medical care, talk therapy, or other options. Ibogaine can be a powerful element of your healing process, and may make it easier for you to move toward a healthier lifestyle. But this experience is no replacement for the slow, careful cultivation of habits that support your recovery.

To further explore this therapy, search for a rehab offering ibogaine-assisted treatment and contact their admissions team to learn more about their programming.

FAQs

Q: What is ibogaine therapy?

A: Ibogaine therapy is a plant medicine that uses a psychoactive compound from the West African iboga shrub to treat addiction and mental health disorders. Treatment involves a supervised session where patients experience a dreamlike state that helps them gain insights into behavioral patterns and past traumas.

Q: Is ibogaine used to treat addiction?

A: Yes, ibogaine is primarily used for substance use disorders, especially opioid use disorder, but can also be used for mental health conditions. Research shows it can reduce withdrawal symptoms and temporarily eliminate cravings. 

Q: Does ibogaine get rid of withdrawal symptoms?

A: Ibogaine significantly reduces opioid withdrawal symptoms but doesn’t eliminate them completely. One study found that 78% of patients did not show clinical signs of opioid withdrawal 48 hours after ibogaine administration,12 and 68% reported only mild withdrawal symptoms. Medical supervision and proper tapering before treatment are essential for safety.

Q: How much does ibogaine treatment cost?

A: Ibogaine treatment typically costs between $5,000 and $15,000, depending on the facility and services included. Since treatment is not available in the United States (ibogaine is considered a  Schedule I controlled substance and is not FDA-approved), you should also consider additional travel expenses.

Q: How safe is ibogaine treatment?

A: Ibogaine carries significant health risks and isn’t safe for everyone. High doses can cause serious cardiac complications, especially for people with heart conditions. Make sure your facility provides proper medical screening and supervision to minimize risks.

Q: Is ibogaine an effective treatment for substance use disorder?

A: Studies of ibogaine show that this treatment can be effective, particularly for opioid addiction. Several studies support this, including one in which 50% of patients reported reduced opioid cravings13 lasting for up to 3 months after treatment. However, ibogaine is not a cure—it temporarily interrupts addiction, creating an opportunity for recovery work.

Q: What are the side effects of ibogaine?

A: Common side effects include nausea, vomiting, loss of coordination, tremors, and sensitivity to light and sound. Serious side effects can include cardiac arrhythmias and seizures. The hallucinogenic experience may involve revisiting traumatic memories.

Q: Where can I find ibogaine treatment centers?

A: Ibogaine treatment centers operate in Mexico, Costa Rica, Canada, and parts of Europe. When selecting a facility, research their medical protocols, safety record, and aftercare support. Look for centers with thorough medical screenings and qualified staff.

Posted on

Understanding Stimulant Addiction: Misha’s 7 Ways to Reclaim Your Life and Health

The journey to recovery from stimulant addiction is often fraught with challenges, yet it offers an unparalleled opportunity for profound personal transformation. For many, the insidious grip of stimulants begins subtly, weaving itself into the fabric of daily life until it becomes an undeniable and destructive force. The story of Misha, who began using stimulants at 15 and entered treatment at 17, is a poignant illustration of this trajectory. His experience highlights the normalization of suffering, the illusion of control, and the eventual realization that a life dictated by addiction is no life at all.

This article delves into the complexities of stimulant addiction, exploring the signs, the impact on physical and mental health, and the crucial steps towards lasting recovery. Drawing insights from Misha’s personal journey, we will shed light on the vital role of connection, self-awareness, and the unwavering belief that a better life is not only possible but within reach.

1. The Deceptive Normalization of Suffering

One of the most insidious aspects of stimulant addiction is its ability to warp an individual’s perception of “normal.” As Misha recounts, “I think one thing that became the normal for me was always feeling bad. I mean, whether it was emotionally guilty or physically bad, like you wouldn’t sleep, I wouldn’t eat.” This constant state of discomfort, sleeplessness, and poor nutrition becomes the accepted baseline, obscuring the true toll the addiction is taking. The body’s natural rhythms are disrupted, leading to a cascade of negative health consequences.

The psychological burden is equally heavy. The constant cycle of using, experiencing a fleeting high, and then crashing into a state of depletion and guilt creates a vicious loop. Misha’s observation that admitting the harm meant “admitting obviously, that I had a problem and something had to change and worse, that I didn’t have control over myself or what I was doing wasn’t manageable” underscores the powerful role of denial in perpetuating addiction. Breaking free from this normalized suffering requires a profound shift in perspective and a courageous willingness to confront the reality of the situation.

Finding Treatment for Prescription Stimulant Addiction article.

2. The Tipping Point: Recognizing the Need for Change

For many individuals struggling with addiction, the decision to seek help is not a singular, instantaneous event but rather a gradual process, often triggered by external pressures or a sudden moment of clarity. In Misha’s case, legal trouble initially propelled him into treatment. However, as he wisely points out, “being sent somewhere is completely different from choosing to go there, especially as an addict.” True recovery begins when the individual internalizes the need for change and actively chooses the path of healing.

Misha’s “aha!” moment occurred when confronted with a seemingly innocuous Adderall prescription. His mind, no longer clouded by immediate desire, began to play out the inevitable consequences: the lies, the sleepless nights, the physical discomfort, all for “20 minutes of pleasure.” This vivid mental rehearsal, culminating in the realization that he had been “sabotaging myself,” marked his personal tipping point. It’s a testament to the power of self-awareness and the ability to connect actions with their long-term repercussions.

This internal shift is crucial because it moves beyond mere compliance and into genuine commitment. It’s at this juncture that individuals begin to understand that the perceived “benefits” of substance use are dwarfed by the accumulating negative consequences. The fleeting high gives way to persistent suffering, and the illusion of control shatters under the weight of unmanageability. The transition from being told to get help to deciding to get help is a fundamental step in the recovery journey.

3. The Power of Connection: Letting Others In

Addiction thrives in isolation. The shame, guilt, and secrecy associated with substance abuse often lead individuals to erect walls, pushing away those who care about them. For Misha, a significant breakthrough in his recovery was learning to “let people in.” He describes his initial resistance: “I was so set on not being told what to do or not feeling like anyone was in control of me or in charge of me, um, even to my detriment.” This desire for absolute autonomy, while understandable, ultimately served as a barrier to healing.

In recovery, connection is not merely beneficial; it is foundational. Whether through structured treatment programs, support groups like Narcotics Anonymous or Alcoholics Anonymous, or therapy, the process of sharing one’s experiences and vulnerabilities with others creates a powerful sense of belonging and understanding. As Misha notes, “When you’re in a treatment program or in meetings or anything like that, the biggest part of it is your connection with other people and talking and allowing people to understand you and allowing yourself to be understood and to understand others.” This reciprocal exchange dismantles the isolating effects of addiction.

Allowing oneself to be vulnerable and to trust others—even when the instinct is to keep walls up—is a challenging but profoundly rewarding step. Misha’s realization that “I was worthy or could be cared about by someone that wasn’t necessarily related to me” speaks to the transformative power of genuine connection. It provides a safe space where individuals can be heard without judgment, receive support, and learn from the experiences of others who have walked a similar path.

4. Embracing the Journey: There Is No Top to the Mountain

Recovery is not a destination but an ongoing process of growth and self-discovery. A profound lesson Misha learned, a phrase commonly used in recovery meetings, is “there is no top to the mountain.” This metaphor beautifully encapsulates the idea that progress is continuous, and there’s always room for further development and improved well-being. It also highlights the importance of embracing all emotions, both good and bad, rather than seeking to escape them.

Addiction often serves as a coping mechanism, a way to numb uncomfortable feelings or avoid difficult realities. Misha acknowledges this, stating, “It was so easy to hide behind substance. Have this wall of well, I know I’ll feel this way if I take this. And that’s predictable, and that’s less scary than not knowing how I’ll feel if I have nothing to hide behind.” The perceived predictability of substance-induced states, even if negative, can feel safer than the unpredictable landscape of raw human emotion.

However, true healing involves dismantling this wall and allowing oneself to experience the full spectrum of life. “There’s such a depth to life and existence, whether for good or for bad, that if you allow yourself to feel those things, things can get so much better.” This willingness to experience discomfort, to sit with difficult emotions without resorting to substances, is a cornerstone of lasting recovery. It’s a risk, as Misha notes, to “experience things in a sober way,” but it is “definitely worth it.” This continuous journey of self-exploration and emotional engagement leads to a richer, more authentic life.

5. The Sweet Rewards: A Life Transformed

Life in recovery, while not without its challenges, offers a profound sense of liberation and a richness that was unattainable during active addiction. One of the most significant changes Misha highlights is the “depth to the happiness that I feel that is so much better, uh, than when I was using stimulants.” This genuine, unadulterated joy is a stark contrast to the fleeting, chemically induced highs of addiction. Beyond emotional well-being, the physical benefits are undeniable: “I can sleep and I can eat, and I don’t feel like my skin’s too tight all the time.” These basic human comforts, once sacrificed to addiction, become cherished aspects of a healthy life.

Perhaps the most impactful transformation is in the realm of relationships. Addiction often creates a web of lies and deceit, straining connections with loved ones. Misha describes the immense relief of being able to have “meaningful relationships with people, especially my family and people that I’m close to that aren’t built on this kind of web of lies.” The burden of secrecy is lifted, allowing for honesty, trust, and authentic connection to flourish. This renewed ability to engage in healthy, honest relationships is a powerful motivator for continued recovery.

6. Holding On: Advice for Those in the Midst of Struggle

For those currently grappling with the depths of addiction or depression, Misha’s advice is clear and compassionate: “Just keep going. It is so awful. And in the worst parts of addiction or depression it can feel like, well, there is, I felt everything there is to feel, there’s no way this could get better.” This feeling of hopelessness is a common trap, a narrative spun by the addiction itself.

Misha urges individuals to challenge this destructive internal voice: “You just have to ignore that part of you that’s telling you that there’s no point trying or that you’re stupid for trying, or you might as well give up. Um, ’cause it’s not true. That’s your addiction. That’s, that’s, that’s not you talking.” This crucial distinction between the authentic self and the manipulative voice of addiction is empowering.

The path to recovery is walked one step at a time, sometimes even one minute at a time. Whether it’s “getting outta bed or just not doing drugs for 30 minutes,” each small victory contributes to forward momentum. The message is one of unwavering hope: “I promise there is an end, there’s another side to this bridge. Um, and it is so, so much better, but it is so hard to get there.” This acknowledges the difficulty but emphasizes the ultimate reward. Finding something to believe in, whether it’s a person, a higher power, or the inherent human capacity for healing, can provide the necessary strength to persevere.

7. Taking the Leap: For Those on the Fence

The decision to embark on a recovery journey can be daunting, often leaving individuals “on the fence.” Misha offers a powerful reframe: if you’re on the fence, “you are not actually on the fence, you’ve already decided that you do wanna start recovering. It’s just scary to admit that or even begin those steps.” This perspective suggests that the internal contemplation itself is an indication of a readiness for change, even if fear holds one back.

When daily life is compromised by substance use—affecting health, relationships, or work—to the point of unmanageability, it’s a clear signal that something needs to change. Misha uses the proverb, “The best time to plant a tree was 20 years ago. And the second best time is today.” This timeless wisdom emphasizes that there’s no perfect moment to begin, only the present. There’s no need for elaborate preparations or practice; the journey can start now.

Posted on

Depression and Recovery: Sabra’s 7 Ways to Find Your Path to Feeling Good

Battling depression can feel like being stuck in a deep pit with no way out. The weight of sadness, lack of energy, and loss of interest in life can be overwhelming, making even simple daily tasks feel impossible. But what if there were not just one, but many paths to finding your way back to feeling good?

In a recent episode of the Giving Voice to Mental Health Podcast by Recovery.com, Sabra, a woman navigating career transitions and significant grief, shared her powerful journey through depression and recovery. Her story highlights a crucial message: options are beautiful, and not having options can be dangerous.

Sabra’s experience underscores the multifaceted nature of depression and the importance of a personalized approach to healing. From navigating seasonal affective disorder and deep depressive episodes to exploring different medications and ultimately finding profound relief through ketamine treatment, her story is a testament to resilience and the evolving landscape of mental health care.

1. Recognizing the Nuances of Depression

Depression isn’t a one-size-fits-all experience. It can manifest in various forms, from persistent low-grade sadness to severe, debilitating episodes. Sabra’s narrative beautifully illustrates this spectrum. She openly discussed her diagnosis of seasonal affective disorder (SAD), a type of depression linked to changes in seasons, typically in winter. However, she also spoke of “deep depressions” triggered by significant life events, such as a traumatic divorce, a devastating breakup, and the compounding grief of losing her father and beloved dog.

For Sabra, a self-proclaimed “type A person, artist who has hustled and worked and been doing all of the things all of the time,” depression brought her to a jarring halt. She describes it as slowing her down, making her feel like “nothing is functioning.” Even when she appeared “normal” to others, internally, she felt a profound loss of energy, passion, and drive.

“It may look normal, but it’s not your normal,” she powerfully stated, emphasizing the internal struggle that often goes unseen. This highlights a critical aspect of depression: its impact is often deeply personal and may not always be evident to those around you. Recognizing this internal disparity is a vital first step toward seeking help.

Life throws curveballs, and for individuals prone to depression, these curveballs can act as powerful triggers. Sabra’s story is a prime example. The end of a challenging marriage, a subsequent heartbreak, and then the successive losses of her father and dog plunged her into deep depressive states. These external factors exacerbated her underlying tendencies toward depression and SAD.

“I knew that there were other factors involved, like having tried a few different medications within the year and that they didn’t work. And just being triggered more and saying, yeah, this is more than just grief. This is uncontrollable grief, this is depression,” Sabra recounted.

Recognizing triggers is an essential part of managing mental health. Whether it’s seasonal changes, significant life stressors, relationship difficulties, or grief, understanding what might precipitate a depressive episode allows for proactive strategies and seeking support before symptoms become overwhelming. It’s about understanding that while grief is a natural response to loss, when it becomes “uncontrollable” and leads to a significant decline in functioning, it may have transitioned into depression.

3. The Journey Through Different Treatment Paths

The path to recovery is rarely linear, and Sabra’s experience with various treatments perfectly illustrates this. Her initial attempts with traditional antidepressants, Zoloft and Lexapro, yielded mixed results. While they offered some support, the side effects and lack of significant improvement led her to discontinue them. This highlights a common reality: finding the right medication and dosage often requires patience and collaboration with a healthcare provider.

Sabra’s candidness about the challenges she faced with these medications—sleep disturbances, headaches, and a general feeling of not receiving enough support—is a crucial reminder that not every treatment works for everyone, and it’s okay to advocate for yourself and explore alternatives.

“I did not respond well to the Zoloft. I didn’t sleep well. I had headaches all the time. It was making me very unhappy and uncomfortable. And so that was not the right thing,” she explained.

Explore treatment options for depression.

4. Embracing Novel and Emerging Treatments: Ketamine

When traditional approaches weren’t providing the relief she desperately needed, Sabra was introduced to ketamine treatment through a friend who is an ER doctor and co-owns a ketamine clinic. This marked a significant turning point in her recovery journey. Despite her initial fear and unfamiliarity with psychedelic drugs, the structured, clinical setting and the presence of a supportive nurse helped alleviate her anxieties.

Ketamine-assisted therapy is an emerging treatment for severe depression, PTSD, and other mental health conditions, often used when other treatments haven’t been effective. Administered in a controlled environment, it can rapidly reduce depressive symptoms and offer a new perspective for individuals struggling with persistent mental health challenges.

“She said, it’s okay to cry. There’s nothing wrong with that. Just experience what you can and I’ll be right here with you the whole time,” Sabra shared about her nurse, highlighting the compassionate support that made a difference.

After six sessions of ketamine treatment, Sabra experienced a profound shift. Less than a month later, she was “smiling and laughing and telling the story and out and about and feeling great.” While she still grieves her dog, the debilitating depression that consumed her had lifted.

This transformative experience underscores the importance of staying open to evidence-based, newer interventions when conventional methods fall short. It’s a reminder that the landscape of mental health treatment is continually evolving, offering new avenues for healing and recovery.

5. The Power of Community and Support

Beyond formal treatments, Sabra emphasized the critical role of community and support in her recovery. Her best friend, who advocated for ketamine treatment and provided a vital connection, played a significant role in her journey. Having someone who could see her suffering and offer a concrete solution was invaluable, especially when Sabra felt too overwhelmed to seek help herself.

“My best friend is married to an ER doctor and they own a ketamine clinic here in town, and she had been telling me, I wish you hadn’t gone on those antidepressants. I really think the ketamine would help,” Sabra explained, showing the pivotal role her friend played.

This highlights a universal truth in mental health recovery: you don’t have to go through it alone. Whether it’s friends, family, support groups, or peer communities, having a network of people who understand and care can make a profound difference. As the podcast hosts discussed, mental health challenges can be incredibly isolating, and having someone simply listen without judgment can be a powerful form of healing.

“When we can just listen, that alone can be like a treatment. That alone is one of the things that helps us get through, get past or find a little bit of peace in whatever pit we happened to be stuck in at the time,” one reflected.

6. The Evolving Nature of Recovery and Self-Compassion

Recovery from depression isn’t a destination; it’s an ongoing journey. As Sabra and the hosts discussed, what works today might not be what’s needed a year from now. Our needs change, and so too should our approach to mental well-being. This calls for a flexible mindset and a willingness to continually reassess and adapt our coping mechanisms and treatment strategies.

The idea that “all of those things that maybe felt like they didn’t work, they were leading us somewhere,” is a powerful perspective. Each attempted treatment, even if seemingly unsuccessful, provides valuable information and nudges us closer to what does work. It’s about building a comprehensive toolkit of strategies and resources rather than relying on a single “fix.”

Furthermore, self-compassion is key. Depression often comes with intense self-criticism and feelings of inadequacy. Sabra, as a “type A” individual, struggled with feeling “substandard” when her energy and drive diminished. Learning to extend grace to oneself during these challenging periods is vital for healing.

7. The Importance of Options and Accessible Resources

Perhaps the most resonant takeaway from Sabra’s story is the profound importance of having options and access to resources. When depression takes hold, the ability to seek out and evaluate different pathways to healing can be severely impaired. This is where comprehensive, accessible resources like Recovery.com become invaluable.

“I think to know that there are many options, but you have to find the one that works for you because there’s not one right solution and it might be a multitude of things,” Sabra wisely advised.

A platform that allows individuals to explore various treatment modalities, filter by location, insurance, and specific conditions, can significantly reduce the barrier to seeking help. When someone is at their lowest, the thought of navigating complex healthcare systems can be overwhelming. A streamlined resource that presents available options empowers individuals to take that crucial first step.

“Because having options is a lot better than not having any options,” the hosts concluded, summarizing the core message of Sabra’s empowering narrative.

Posted on

Memory, Mood, and Mental Health: 13 Strategies to Outsmart Depression’s Lie

This article is a summary of a conversation from the Giving Voice to Depression podcast, hosted by Terry McGuire. In this episode, Terry and her daughter and co-host Carly speak with mental health advocate and writer Natasha Tracy about how depression distorts and even erases our happy memories, making recovery more difficult.

1. Understand That Depression Can Literally Steal Your Memories

It’s not just in your head. Research has shown that depression can interfere with memory, particularly memories of positive experiences. This cognitive symptom is often overlooked, but it plays a powerful role in deepening depressive episodes.

As Natasha explained:

In a profound depression, it’s almost like someone has erased my memory from all of the good experiences. Or to put it another way, they’ve taken good experiences and made them feel like they were depressed, even when they weren’t.

Why it matters: When we can’t access proof that we’ve been happy before, it becomes much harder to believe we can be happy again. That absence of memory feeds hopelessness and prolongs suffering.

2. Learn the Concept of “State Memory”

Natasha explains a psychological phenomenon known as state-dependent memory: when you’re depressed, your brain better recalls other times you felt depressed. When you’re happy, you remember happier experiences.

This means:

  • Depression reinforces itself.
  • Memory becomes emotionally filtered.
  • Positive memories feel distant or even untrue.

As Natasha said:

That’s called state memory… When you’re happy it’s great… but when we’re really profoundly depressed that particular propensity is very negative.

Key takeaway: Depression distorts your sense of time and history. It tricks you into thinking you’ve always felt this way.

3. Talk Back to Depression

Natasha offers a powerful cognitive behavioral approach: externalize your depression and then argue with it.

She suggests imagining a split between your mind and your brain:

  • Your brain is where depression lives.
  • Your mind is your truest self, beyond the illness.

As Natasha shared:

My brain says to me, you are very depressed, you should kill yourself. But my mind says to my depression, you are lying to me. Yes, I am depressed. But the world would not be better off without me.

Practice it:

  • Name the depression.
  • Speak to it in your own voice.
  • Call out its lies and reclaim your truth.

4. Use Your Own Voice as a Lifeline

One of Natasha’s most profound strategies is to record a video to yourself when you’re not depressed. No production needed. Just talk to yourself.

As Natasha suggested:

Hello, I know you’re feeling really depressed right now… but I am sitting here on this very day, sitting in front of the camera and I’m talking to you and I am doing it while I am not depressed.

Why it helps:

  • We believe our own voice more than anyone else’s.
  • Watching ourselves in a healthy state creates visual, emotional proof of better times.

As Terry eloquently put it:

Even if where I am right now is not perfect by any means, it is so much better than where you are and you’ll get here because you’re me and I’m here.

5. Borrow the Memories of Loved Ones

Depression might block your access to good memories, but others can help you remember.

One listener, Dina Marie, contacted friends and family and asked them to write down joyful memories they shared with her. She saved these letters and rereads them during depressive episodes.

Additional ideas:

  • Ask for a voice message or photo.
  • Create a memory scrapbook.
  • Store these reminders where you’ll see them.

As Natasha said:

When your memory’s not working properly, count on other people.

6. Build a “Hope Kit” of Tangible Memories

Several guests on the podcast have suggested assembling a box of reminders that you can turn to when depression sets in.

What to include:

  • Photos of happy times
  • Concert or travel ticket stubs
  • Notes from friends
  • Mementos from places that brought you peace

Carly also created a phone album called “Happy Things” with images she finds comforting.

As Carly explained:

These are each evidence of something good about my life that right now isn’t stirring up those good feelings in me, but that’s the filter of depression, not the reality.

7. Ask Trusted People to Describe You

When depression dulls not only your memories but also your identity, ask friends to reflect your best traits back to you.

Carly once texted 12 friends asking them to share three words they’d use to describe her. She saved the responses in a note for low days.

Why it helps:

  • Reconnects you to your identity
  • Counters negative self-talk
  • Grounds you in truth from people who love you

As Carly shared:

It was something I could hold on to, to prevent myself from going under.

8. Choose Uplifting Over Depressing Stimuli

When you’re depressed, the temptation might be to match your mood with sad songs, bleak movies, or isolating behaviors. But Natasha urges listeners to do the opposite.

Swap in:

  • Music that makes you smile
  • Nature sounds or favorite movies
  • Bright, sensory-rich environments

As Natasha advised:

If you’re depressed, you don’t put yourself in further depressing situations, if at all possible.

Remember: Even a small lift matters. Tiny joys can interrupt deep spirals.

9. Accept That Hope Might Be Fragile, But It’s Still Powerful

Hope, as Natasha says, is tricky. It can feel like a risk. Especially when you’ve had treatments or strategies fail in the past.

As Natasha reflected:

You need a kernel. You need something. You need a tiny little flame inside of you that says there is hope.

But even if it’s only enough hope to feed the cat or get out of bed, it’s still real. It’s still yours.

What to hold onto:

  • Hope doesn’t need to be huge.
  • It just needs to be enough for today.

10. Remember That Depression Lies

Finally, the most essential reminder: depression lies. And it lies in your own voice.

As Natasha explained:

Depression knows the worst way to say something to you. It knows the way to hurt you the most because it lives in your brain.

The lies sound real. They sound like truth. But they are part of the illness, not your identity.

So what can you do?

  • Externalize the depression.
  • Use tools like video messages, photos, letters.
  • Practice separating your truth from the illness’ voice.

As Terry poignantly observed:

If we were watching this in some movie and there was some mad scientist doing this, we’d be like, ‘Oh, that’s a little far. Really, they can’t have their happy memories?’ But here we are.

11. Recognize How Depression Isolates You from Gratitude

Many well-meaning people remind those who are struggling to “count their blessings,” but depression blocks access to that sense of appreciation. It filters out even obvious, meaningful positives.

As Carly pointed out:

You’re reminding me of something I already know… I know that, I can’t feel that. And that can almost feel like an added level of despair.

Acknowledging this gap between knowledge and emotional access can help reduce shame and judgment.

12. Try a Shoulder-to-Shoulder Approach with Yourself

Rather than setting aside special time to record affirmations or journal, Carly suggests using small, daily moments—like a solo drive—as opportunities to connect with yourself gently and honestly.

As Carly shared:

I did it while I was in the car driving. And so… shoulder to shoulder with myself. It really felt like it was for me.

Creating space for self-compassion doesn’t have to be formal. It can be woven into everyday routines.

13. Build a Toolkit of Options That Change Over Time

Not every strategy works every time. That’s why it’s important to experiment with different supports and know that your needs may evolve.

As Terry reflected:

If you say you access A, B and C and you go, well, they’re not working this time… how many do I have to try before I get to the ‘I’ve got to call my doctor.’ But at least I recognize it as medical now.

Keep a wide variety of supports on hand: videos, notes, apps, therapy, medication, or community.

Key Takeaways

  • Depression can erase or distort memories of joy and identity.
  • Tools like letters, photos, and video messages can help reconnect to truth.
  • Speaking back to depression—verbally or mentally—is powerful.
  • Gratitude and positive thinking are inaccessible, not absent.
  • Your voice may be the most trusted voice you can hear in dark moments.

Final Thoughts

The effects of depression go far beyond sadness. As this episode with Natasha Tracy highlights, one of its most heartbreaking traits is the way it severs us from our past joy—and the possibility of future joy.

But there are ways to fight back. Whether it’s recording a message to your future self, building a collection of happy reminders, or asking loved ones to reflect the truth when you can’t see it—these tools offer a way to hold on.

And when hope feels fragile or memory fails, let this be your reminder: the joy you’ve known hasn’t vanished. It’s simply hidden. And with support, self-kindness, and time, it can be remembered again.

Posted on

Riley Whelan’s Alcohol Addiction Journey: 7 Ways “Uniquely Broken” Led to Lasting Recovery

The journey to sobriety is often paved with isolation, shame, and the daunting belief that one’s struggles are singular and insurmountable. Yet, as Riley Whelan, a prominent TikTok creator and sober advocate, eloquently shares on Recoverycast, the path to healing often begins with the liberating realization that you are not, in fact, “uniquely broken.” Her candid account of battling ADHD, addiction, and relapse offers a powerful narrative of resilience, highlighting the transformative power of self-acceptance, community, and professional support.

1. The Genesis of a Problem: Early Exposure and Self-Medication

Riley’s story begins in Louisville, Kentucky, a place where, as she describes, drinking at a young age was “very normal.” Starting at 13, her initial encounters with alcohol were seemingly innocent—a means to “fit in, have fun,” and emulate what she perceived as normalcy. However, even from the outset, her consumption patterns diverged significantly from her peers. “I never drank normally,” she recalls, “like the first time I ever drank it was in excess and I don’t even really remember that much of it, but I knew that I wanted to keep doing it.”

This early immersion quickly escalated. By high school, drinking became the anticipated weekend ritual, and marijuana entered the picture as a daily “maintenance” tool. What started as a desire for connection subtly transformed into a dependence, an unconscious attempt to fill a void. Riley later identified this void as stemming from undiagnosed depression and anxiety, coupled with ADHD. The substances, particularly marijuana, served as a crude form of self-medication, quieting the relentless noise of her mind and offering a fleeting sense of calm.

Explore treatment options for depression, anxiety, and ADHD.

2. The Illusion of Control: The Isolation of a Secret Battle

As her substance use progressed, so did its insidious grip, fostering a profound sense of isolation. While early use involved social settings, Riley increasingly preferred to use alone, retreating into a private world fueled by addiction. This solitary consumption further cemented the belief that her struggles were unique, a secret burden she carried. “Those things really isolated me too,” she reflects. “Like just from the world in general. I thought I was uniquely, I thought I was unique…Uniquely broken. Yeah…and it just turns out I was an alcoholic and it’s okay.”

This feeling of being “uniquely broken” is a common thread among those battling addiction. The shame and stigma associated with substance use often prevent individuals from seeking help or even acknowledging their struggles to others. This internal battle can exacerbate mental health symptoms, creating a vicious cycle. The inability to articulate or even recognize these feelings at a young age, as Riley explains, further compounded her isolation. She “had no idea what I was experiencing,” only that it was “unsettling.”

3. The Family Dynamic: Unintended Enabling and the “Playbook” of Discipline

Riley’s high school years were marked by escalating challenges, as her family grappled with her increasingly concerning behaviors. Despite her parents’ love and efforts, their approach to her substance use largely followed a traditional “playbook” of discipline rather than open dialogue about underlying issues. “It was never, and like, this is no, no shade to like my parents or anything because I have no idea what it’s like to be a parent to me,” Riley clarifies, acknowledging the difficulty of parenting an adolescent struggling with addiction.

She describes how her parents’ response was primarily disciplinary – “if you get caught drinking when we catch you drinking, when they would catch me drinking, it was like, you’re grounded. Like, we don’t even understand. We don’t know why you’re doing this.” This common parental response, while well-intentioned, often falls short in addressing the complex nature of addiction, especially when coupled with a genetic predisposition. Alcoholism ran on both sides of Riley’s family, a crucial factor that often goes unaddressed in early interventions.

4. The Geographical Cure: A Cross-Country Illusion

By her early twenties, Riley’s life was spiraling. Kicked out of her parents’ home and facing eviction, she impulsively embarked on a cross-country journey to California, driven by the misguided belief that a change of scenery would solve her problems. “I told myself if I just made a geographical change that I… don’t think I’m the only person that’s ever like fall fallen victim to that,” she admits. This phenomenon, often termed the “geographical cure,” is a common, yet ultimately ineffective, coping mechanism for individuals struggling with addiction. The underlying issues that fuel addiction are internal, and simply changing one’s environment rarely addresses them.

Her time in California, coinciding with the onset of COVID-19, only exacerbated her addiction. “Things did not get better. They got worse,” she states, emphasizing that addiction, like a shadow, follows wherever one goes. This period was marked by increasingly reckless behavior and a growing dependence on alcohol, further isolating her from her family, with whom she had minimal contact, primarily reaching out only “when I needed something.”

Explore treatment options for alcohol addiction.

5. The Turning Point: Rock Bottom and the Call for Help

The illusion of the “geographical cure” shattered when Riley, after six and a half months in California, was gently nudged back to Kentucky. Stripped of distractions and in constant confrontation with her addiction, she hit rock bottom. “I was like in survival mode. And it was just me and my alcoholism,” she recalls. The pain became unbearable, a daily yearning “just wishing the pain would go away.”

The true catalyst for change came from her sisters, who confronted her with a heartbreaking truth: “we love you so much, but this is, this is like not our sister that we know… we have looked up to you our whole lives and this is what you’ve become.” This raw honesty, delivered by those she held dearest, penetrated the denial and shame, finally breaking through her resistance. At this point, she was “willing to do whatever was necessary” to get help, marking a crucial shift from unwilling participant to active seeker of recovery. This willingness, as Riley emphasizes, is paramount. Even with all the facts and support, true change only occurs when the individual is ready.

6. Entering Treatment: The Reality of Recovery, Not a “Normal Drinker”

Riley’s first foray into treatment was born out of desperation and a fundamental misunderstanding of what recovery entailed. Still under the influence upon arrival, she harbored the misconception that treatment would teach her “how to drink better.” This highlights a common initial expectation among those entering recovery – the desire to control their substance use rather than abstain entirely.

However, treatment quickly dispelled this illusion. It was the first time she truly confronted the definition of alcoholism and recognized herself in every symptom. “I had such an idea, locked in idea of what I thought an alcoholic was. That was like an older adult who had lost everything… and I thought I was way too young to be an alcoholic.” This self-realization, coupled with exposure to other individuals in recovery, proved to be a profound turning point. Connecting with others who shared similar experiences, even those much older, fostered a sense of belonging and dissolved the intense isolation she had felt. “It was cathartic,” she explains. “Because I had never, I had not grown up with anybody that I knew, or that I felt like experienced what I experienced and only it, it only an alcoholic can really get through to another alcoholic.”

This shared experience in a supportive environment, as she points out, is crucial for breaking down the shame and self-blame that often accompany addiction. Seeing others who had engaged in similar behaviors but were now getting healthy provided a powerful sense of hope and validation.

7. The Enduring Truth: “It Gets Better”

Riley’s most poignant piece of advice, shared at the beginning of her interview, encapsulates the essence of her journey: “It gets better.” This simple yet profound statement, while initially seeming generic, has been undeniably proven true throughout her sobriety. For her younger self, struggling with unidentifiable anxieties and a pervasive feeling of being “less than,” such a concept would have been incomprehensible. But through the arduous process of confronting her addiction, seeking help, and building a life in recovery, the meaning of “better” has become tangible.

Her story is a testament to the fact that addiction is a complex disease, not a moral failing. Recognizing this distinction is fundamental to fostering self-compassion and seeking appropriate care. While the path to recovery is often messy and challenging, it is undeniably “beautiful, and absolutely worth it.” The journey out of isolation and into a supportive community is not only possible but essential.

Riley’s advocacy, through her TikTok platform, now helps countless others navigate their own journeys, offering a vibrant voice of hope and reminding everyone that “none of us have to do it alone.” If you or someone you know is struggling with addiction, remember Riley’s words: “It really does get better.” Help is available, and finding the right support can make all the difference.

Posted on

Tanya’s Path to Drug and Alcohol Recovery: 5+ Steps to Reclaiming Your Life

 

Addiction is a complex journey, often misunderstood as solely a struggle with substances. However, as one individual’s powerful story reveals, the path to recovery is often a multifaceted healing process from deeper wounds. Tanya, a guest on the Giving Voice to Addiction Podcast by Recovery.com, shares her remarkable journey, highlighting that recovery is frequently about addressing underlying issues like grief, loss, abandonment, and trauma. Her experience underscores a vital truth: addiction is a symptom, and true healing involves confronting the root causes.

1. Recognizing the True Nature of Addiction

Tanya’s story begins with an early exposure to alcohol in a home where drinking was normalized. By the age of 11, she experienced intoxication, and at 14, she discovered cannabis, which provided a feeling of solace and belonging she desperately sought. Unlike alcohol, which she associated with her mother’s struggles, cannabis became her preferred escape. This early attachment to substances wasn’t seen as a problem, but rather a coping mechanism for a turbulent childhood marked by abandonment and instability.

For Tanya, drug use was a “reasonable reaction to the life you were living and ways of managing it versus a problem.” This sentiment resonates with many who turn to substances to cope with overwhelming emotions or difficult circumstances. It highlights a critical aspect of addiction: it often serves as a maladaptive coping strategy. Recognizing this distinction—that the substance use is a symptom rather than the sole issue—is a crucial first step in understanding and addressing addiction comprehensively.

2. Unmasking the Illusion of Control

A common thread in addiction narratives is the belief in one’s ability to control substance use, even in the face of escalating negative consequences. Tanya, despite periods of sobriety and academic success, found herself repeatedly returning to drugs. Her intravenous drug use at 17, followed by her brother’s suicide and an abusive relationship, pushed her to a desperate point where she sought to use enough to not wake up. Yet, even after this harrowing experience and facing multiple felony charges, she maintained the illusion of control.

“I still was convinced that I was in, I was in control that I can stop.” This persistent denial is a hallmark of addiction. The brain’s chemistry is altered, making it incredibly difficult to simply stop, despite intentions or external pressures. The belief that one can stop at will often delays seeking professional help, perpetuating the cycle of use. Tanya’s realization that her “brain was hijacked” and she wasn’t truly in control marked a significant shift in her perspective.

3. Embracing the Power of Community and Connection

For many years, Tanya felt isolated in her struggles, believing no one understood her experience. This sense of being alone is a common barrier to recovery. However, a turning point came when she was mandated to treatment and discovered recovery communities like Alcoholics Anonymous and Narcotics Anonymous.

“I didn’t even know there was like a whole like community of people in recovery. I felt so alone. I felt really like no one understood. And I went to my first meeting and it was a speaker meeting and it was like that gentleman was telling my story up there.”

This realization that others shared similar experiences provided a profound sense of belonging and hope. Building a “community of support” became a foundational element of Tanya’s long-term recovery. A co-host of the podcast, points out, “The opposite of addiction is connection.” This connection can be found in various forms: mutual support groups, outpatient programs, therapy groups, or through peer support specialists. These communities offer a safe space for sharing, understanding, and mutual encouragement, combating the isolation that often fuels addiction.

4. The Role of Trauma Therapy in Healing

While community support and addressing substance use are vital, Tanya emphasizes the transformative impact of trauma therapy. She began trauma therapy while pregnant with her daughter, a period when she still struggled with active addiction. This concurrent focus on healing past wounds alongside addressing substance use proved to be a powerful combination.

“I’d also started trauma therapy when I was pregnant with my daughter… I think by far that has been the, the biggest contributor to who I am as a person today, as the work that I’ve done in that space.”

Many individuals turn to substances as a way to self-medicate unresolved trauma. Addressing these underlying traumatic experiences through therapy can dismantle the very foundation of addictive behaviors. Trauma-informed care recognizes the profound impact of past experiences on current coping mechanisms and provides strategies for healthy emotional processing and resilience building. This holistic approach is often crucial for sustainable recovery, as it tackles the root causes of distress that might otherwise lead to relapse.

5. Resilience, Perseverance, and Self-Love

Tanya’s journey was not linear. Despite her initial period of sobriety, she experienced a relapse six and a half years into her recovery, triggered by the belief that she could control alcohol. This experience, though painful, ultimately deepened her commitment to sobriety and led her back to residential treatment. It highlights that recovery is a continuous process, and setbacks, while challenging, can also be opportunities for growth and renewed dedication.

Today, Tanya celebrates over 11 years of long-term recovery from all substances. She has built a life filled with “profound and deep and meaningful and loyal and trustworthy” relationships. She has established her first truly “safe space” in her home and dedicates her professional life to supporting others on their recovery journeys as a clinical substance use counselor—a dream she held since childhood.

Her story is a testament to the power of “hard work, perseverance, courage, bravery, accountability.” For those in the depths of despair, Tanya offers a message of profound hope: “You matter. You are enough, you are lovable despite what you are doing because that is just it, it’s actions. It’s not who you are.” This message of self-love and inherent worth is often lost in the grips of addiction but is fundamental to reclaiming one’s life.

6. Inspiring Hope and Reducing Stigma

Tanya’s willingness to share her story publicly contributes significantly to reducing the stigma associated with addiction and recovery. By “recovering out loud and proud,” she helps to illuminate the commonalities in human struggles and foster a more compassionate understanding of addiction.

“I think the stigma is reducing. We still have a long ways to go, but I think the more that we recover out loud and proud and talk about, you know, our struggles and bring more stuff into the light and out of the darkness, um, the more healed communities that we do have, because we will see that we have many more similarities than we do differences.”

Her journey exemplifies that recovery is not just about abstaining from substances but about profound personal transformation and building a life of meaning and purpose. By sharing these stories, individuals like Tanya offer a beacon of hope, demonstrating that even from the darkest places, a remarkable life is possible.

Finding Your Path to Recovery

If you or someone you know is struggling with addiction, remember that hope is within reach.

Recovery.com: Offers a comprehensive directory of treatment centers and resources.

Recovery is a deeply personal journey, but you don’t have to walk it alone. As Tanya’s story powerfully illustrates, with resilience, support, and a commitment to healing, a life of profound joy and self-love is not just a dream, but a tangible reality.

What step will you take today to begin or continue your journey towards recovery and a more fulfilling life?

Posted on

Somatic Therapy: 5 Ways Body-Based Healing Transforms Trauma Recovery

What if your body is the key to healing your mind? According to somatic therapy and those who have benefited, it is. 

Somatic means “of, relating to, or affecting the body especially as distinguished from the mind.” Essentially, ‘body therapy.’ It uses physical sensations and awareness to release trapped trauma and negative emotions, bringing a type of healing talk therapy can’t always reach.

You can picture trauma like something that gets stuck inside you, almost like a popcorn kernel in your teeth. You can usually feel it there but it’s hard to find, and hard to release when you don’t know where to reach. Somatic therapy brings awareness to trapped energy and allows its release through movement, which can bring long-awaited healing.

what is somatic therapy infographic

Somatic Therapy Explained

Somatic therapy, an evidence-based type of trauma therapy, centers on mindfulness, which means being aware of your internal state and surroundings. It was developed by psychologist and healthcare researcher Peter Levine. It’s often used to treat post-traumatic stress disorder (PTSD) and trauma, since the body can store trauma.1 

Healing trauma can become more of a struggle when the effects of a traumatic event feel psychologically and biologically engrained. That’s why somatic therapy focuses on your mind-body connection, interoception, and self-awareness.

A build up of trauma and other negative emotional experiences can skew your self-regulation ability, making emotions and other internal sensations feel intense and hard to bear. Moving your body serves as an activation of this pent-up energy, allowing its release.

Here’s how somatic therapy offers a unique path to trauma recovery that goes beyond what traditional talk therapy can achieve alone:

how trauma shows up in the body graphic

1. It Addresses Effects of Trauma

Trauma is ‘stored’ in the body because it can change how the brain and parts of the body function, even down to a cellular and genetic level,2 which can lead to disease and poor health. Bessel van der Kolk studied and published a book on this phenomena and novel ways of treating trauma, called The Body Keeps the Score. 

Traumatic experiences can place someone in perpetual fight-or-flight mode,3 which can damage and strain other areas of the body, like adrenal functions and other autonomic nervous systems. Mainly, this can mean someone constantly has elevated levels of cortisol, which causes stress and puts strain on the body that should only be temporary.

2. It Provides Solution-Based Support

Somatic experiencing is an intervention that aims to bring attention to the areas of the body that respond when someone remembers their trauma, or experiences a similar event. By doing this somatic therapists ‘release’ the emotions and sensations stored in the body that prevent true healing. A sign of success includes feeling safer in their body and more comfortable with various bodily sensations.

Somatic psychotherapy also uses aspects of psychotherapy to improve your overall mental health, sometimes called sensorimotor psychotherapy. For example, your session may start by verbally going through traumatic memories and then noticing their physical symptoms. Does your chest tighten? Do you start sweating? Does your stomach hurt?

Improving your body awareness can help you and your therapist discover what has an effect on you, and what movements can help.

unique somatic therapy techniques for trauma

3. It Explores Numerous Evidence-Based Techniques

Somatic therapists will use a variety of mind-body techniques and modalities to release trapped negative emotions and trauma4. They blend aspects of neuroscience and body psychotherapy for a completely unique approach to healing. These somatic practices can vary based on individual needs, but options can include any of the following.

Bottom-Up

This approach means you start by becoming aware of physical sensations before moving into your mind and emotions. You’ll make nonjudgemental notice of what your body feels like and simply accept that before moving into your mind. There, you’ll see what may be attached to those feelings and sensations.

Breathwork

Breathwork, one of the simplest somatic approaches, focuses solely on your breathing. You’re guided to become aware of your breathing and follow breathing patterns to calm your mind and body. Your somatic therapist may have you put a hand on your belly and chest to connect to each breath, reducing dissociation.

Breathwork can be used in-the-moment to calm a stress response like racing heartbeat, shallow breathing, and even panic attacks.

Body Scans

In a body scan your psychotherapist will guide you through noticing areas of the body that feel tense, uncomfortable, or relaxed. For example, maybe you’ll come into your session feeling fine but during the body scan notice you’re holding tension in your shoulders, or feeling tightness in your stomach. You may also tune into your proprioception, which is how you sense where you are and what movements you’re making.

Body scans can be the first step in the bottom-up approach, or done on their own.

Pendulation 

Pendulation means thinking of the traumatic event and feeling those negative emotions before swinging back to a place of calm and comfort, then swinging into the strong emotions again. 

You’ll first identify the mental space you’ll go to when you need calm, which could be the present moment or a past memory that makes you feel at ease and happy. Then you’ll focus on a painful memory, let yourself experience its emotions, and swing back to safety before it gets to be too much. This can gradually build your tolerance and show your mind and body that you can control your feelings of safety.

Titration

Using the titration technique means you work through a traumatic memory, either by verbally walking through it or simply remembering it in the quiet of your mind. As you do, you’ll make note of how your body reacts and what types of physical sensations you feel.

Dance

Dancing to music can release energy and emotions that may be pent up inside you. This could look like slow, repetitive movements that make you feel calm and grounded, or more vigorous dancing that gets your heart pumping and releases energy. For this type of dance your somatic therapist might cue up some pop or EDM music, or jazz and classical tunes for more calming moves. 

Yoga

Somatic yoga often begins with a body scan to identify areas of tension and discomfort, both so somatic therapists know which areas to target and to avoid adding extra discomfort. 

Somatic yoga involves slow, grounded movements to connect your mind and body and release energy and tension. It can be a highly emotional, freeing experience, as can other somatic techniques. 

Resourcing

This technique is similar to pendulation, but serves more as a way to identify a calming, peaceful memory and bodily sensation that you can return to when you feel anxious, distressed, and overwhelmed. It’s like making note of it and storing it for later. 

You may use a memory of being in nature, like spending a quiet afternoon at the lake, and remember how it felt in both your mind and body. Maybe you felt completely relaxed, grounded in the sensations of the sun, wind, and sounds of the water. You’ll practice getting back into this headspace and noting how it calms and soothes your body. Then, as needed, you can use your ‘resource’ to relax, calm down, or recuperate. 

4. It Combines Conventional Therapy Structure With Body-Based Techniques

A somatic therapy session will have some similarities to talk therapies like cognitive behavioral therapy (CBT), but differ in the fact that it involves your body, too. Some type of movement or body scan will accompany each session.

You may start with talk therapy, like verbally processing a recent event or a traumatic memory, before moving into the physical portion. Your somatic therapist won’t force you to do anything you don’t want to do; you’ll collaborate to find the most appealing and effective techniques.

Somatic therapy sessions can last anywhere from 1-2 hours, like a typical therapy session. The exact length may be predetermined by the therapist or even your insurance coverage. You’ll most likely meet in person, since your therapist will need to guide your movements and, in some cases and with consent, use touch. 

The room your sessions happen in may look a little different too, probably with extra space and even some tools like body rollers, hula hoops, stereos, and sensory objects like stones. Somatic therapy could even happen outside, using nature as a powerful grounding tool.

5. It Delivers Life-Changing Results

Somatic therapy can be hugely beneficial for those with trauma, PTSD, depression, chronic pain, and anxiety. For some it can be more comprehensive than talk therapy alone,5 since it takes an active, body-focused approach to healing you can feel.

Somatic therapy can reduce symptoms of PTSD and trauma,6 along with conditions like depression and anxiety. It also was found to improve general well-being and quality of life.

You may also find hobbies you enjoy through somatic therapy, like dance or yoga. Engaging in these hobbies broadens your community and can give you a continuous outlet for both positive and negative emotions.

Start Your Somatic Healing Journey

Somatic therapy could be the breakthrough you’ve been searching for. If traditional talk therapy hasn’t fully addressed your trauma, stress, or emotional challenges, a body-based approach might unlock the healing you deserve.

Take the next step: Find qualified somatic therapists in your area and discover how this powerful mind-body connection can transform your recovery.

FAQs

Q: What is somatic therapy?


 A: Somatic therapy is a body-centered approach to mental health that focuses on the connection between the mind and body. It helps people in recovery release trauma and stress stored in the body through physical awareness and movement.

Q: What is an example of a somatic treatment?


 A: Examples include breathwork, body scans, somatic yoga, pendulation, titration, and even dance therapy—each designed to help you feel and process emotions stored in the body.

Q: What is the difference between CBT and somatic therapy?


 A: Cognitive behavioral therapy (CBT) focuses on changing thought patterns to influence behavior, while somatic therapy starts with bodily sensations to process emotions and trauma. Somatic therapy often involves physical techniques alongside talk therapy.

Q: Does somatics really work?


 A: Yes, research shows that somatic therapy can reduce symptoms of PTSD, anxiety, and depression, and improve overall well-being. It’s especially effective for trauma stored in the body.

Q: What does somatic therapy treat?


 A: Somatic therapy is commonly used to treat trauma, PTSD, chronic stress, anxiety, depression, and even physical pain linked to emotional distress.

Q: How does somatic psychotherapy work?


 A: Somatic psychotherapy works by helping you tune into your body’s sensations and responses, often through guided movement, mindfulness, and breathwork. This process helps release trapped trauma and restore emotional balance.

Q: What is Somatic Experiencing Therapy?


 A: Developed by Dr. Peter Levine, Somatic Experiencing (SE) is a form of therapy that guides patients to notice and release physical sensations connected to traumatic experiences in a safe and controlled way.

Q: What happens during a somatic therapy session?


A: A typical session may involve a mix of talk therapy and body-based techniques like breathing exercises, body scans, or movement. You and your therapist work together to explore physical sensations tied to emotional experiences.

Posted on

Maternal Mental Health: 9 Insights Into Depression During and After Pregnancy

This article summarizes a deeply personal and revealing conversation from the Giving Voice to Depression podcast, hosted by Terry McGuire. In this episode, guest Isabelle courageously shares her lived experience with depression during and after pregnancy—a topic that is still surrounded by silence and stigma. Through her story, listeners gain insight into a lesser-known diagnosis, antepartum depression, and the raw realities of navigating mental health through motherhood.

1. Antepartum Depression Is Real — Even If It’s Rarely Talked About

Most people have heard of postpartum depression, but far fewer are familiar with antepartum depression, which occurs during pregnancy. Isabelle was shocked by her own experience of severe depression while carrying a child she very much wanted.

As Isabelle explained:

To say that you’re depressed when you’re pregnant, I mean, people just do not understand that. I wanted to be pregnant—then I just wanted to die.

The assumption that pregnancy always equals joy can isolate those struggling. But between 14-23% of women experience depressive symptoms during pregnancy, according to the American Congress of Obstetricians and Gynecologists.

Key takeaway: We need to broaden the maternal mental health conversation beyond the postpartum period.

2. The Stigma Can Be Worse During Pregnancy

Depression during pregnancy often feels more taboo than other depressive episodes. Isabelle found that even though people were more accepting when she was depressed in college, being a visibly pregnant woman meant the expectation was constant joy.

As Isabelle shared:

There was more stigma to that than there had been at any other point when I was ever depressed.

Even with a supportive partner and a planned pregnancy, depression can take hold—and that doesn’t make someone a bad mother.

Let’s normalize: Asking pregnant people how they really feel, not just how excited they are. Simply asking, “How are you doing emotionally?” can open up a space for vulnerability and truth.

3. The Birth Experience Itself Can Be Emotionally Shocking

Isabelle had envisioned a “crunchy,” spiritual birth with yoga, midwives, and natural supplements. But the intensity of childbirth left her emotionally devastated, not enlightened.

As Isabelle revealed:

Nobody told me that the spiritual experience part comes because you believe you’re going to die.

The jarring contrast between expectation and reality can lead to trauma, especially when women are not prepared for the extreme physical and emotional intensity of labor.

Expectations vs. Reality: Honest conversations about childbirth might reduce the emotional whiplash that some new parents experience. Anticipating pain, fear, and chaos as normal possibilities during birth can help parents feel less isolated if their experience doesn’t match the serene picture books.

4. Sleep Deprivation Can Trigger or Exacerbate Postpartum Depression

Isabelle experienced postpartum depression after the birth of her son, brought on largely by disrupted sleep. Her story highlights how physiological factors like sleep can dramatically worsen mental health.

As Isabelle noted:

That really messed me up.

Sleep deprivation has profound cognitive and emotional consequences. Lack of rest impairs executive function, decision-making, and emotional regulation. For new parents—especially those already managing mental illness—this can tip the balance from coping to crisis.

Helpful tips:

  • Prioritize sleep support when preparing for postpartum recovery
  • Accept help, even when it feels hard
  • Create a realistic plan with your partner or support system
  • Consider hiring overnight doulas or rotating sleep shifts when possible

5. Depression During Pregnancy Can Feel Hormonal, Not Situational

During her second pregnancy, Isabelle felt a shift almost immediately after conception. There was no external trigger—just a wave of intense, unexplainable sadness and rage.

As Isabelle described:

It was like hormonally, some kind of switch was flipped. It was like that all the time through the entire pregnancy.

This experience suggests that maternal depression is often driven by biochemical changes, not just environmental stressors. It can be especially confusing and guilt-inducing when everything “looks fine” from the outside—stable job, supportive spouse, planned pregnancy.

Important reminder: Just because you can’t explain your feelings doesn’t mean they aren’t real. Hormonal fluctuations affect mood, cognition, and even one’s sense of identity.

6. Depression Doesn’t Always Disappear—But It Can Be Managed

Isabelle has lived with recurring depression for over five years, but she’s found ways to keep it from overtaking her life. She compares it to managing diabetes: it requires ongoing effort and attention.

As Isabelle explained:

Sometimes I’ve got it very much managed… if you’re eating well and you’re exercising and maybe you’re taking your medicine every day, you can keep it in the space you want to keep it in.

Managing mental illness is often about consistency, self-awareness, and sustainable routines. It isn’t a one-time fix, but a daily practice.

Her tools include:

  • Therapy (as needed)
  • Affordable daycare while she exercises
  • Honest conversations with friends
  • Mindfulness and acceptance practices

These strategies may not eliminate depression—but they can reduce its grip.

7. External Circumstances Matter—But Depression Adds Its Own Weight

Isabelle reminds listeners that while life stressors are real, depression distorts them. Learning to hold both realities at once can be empowering.

As Isabelle put it:

You’re depressed. And so, also it feels worse than it is.

This dual awareness—the “yes, and”—helps people navigate their emotions with more self-compassion. Yes, your relationship may be hard. Yes, parenting is overwhelming. And your depression may be amplifying the negativity.

Mental reframing strategies:

  • Acknowledge legitimate stressors
  • Name the depressive distortion
  • Ask for outside perspectives
  • Practice gratitude without denying difficulty

8. Perspective Is a Lifeline in Dark Moments

Even now, Isabelle has days where she feels hopeless. But she has learned how to label those days and wait them out. That skill has saved her more times than she can count.

As Isabelle explained:

You’re having one of those days. It’s not actually real. Like it’s my reality today, but tomorrow I might feel differently.

Bridget, one of the hosts, offers a helpful strategy:

As Bridget shared:

I should write down when I’m in a good space, like a letter to myself to reframe myself and anchor myself in the reality that this is temporary, even though it feels permanent.

Developing tools to preserve perspective is critical for anyone living with recurring depression. That could include:

  • Journaling positive moments
  • Recording voice memos to your future self
  • Keeping a list of reasons to hope
  • Saving texts or photos that remind you of brighter days

Write a letter to yourself during good times to reread when depression clouds your mind.

9. Sitting With Depression Can Be More Healing Than Fighting It

In perhaps the most profound part of her interview, Isabelle describes how accepting her depression—rather than constantly trying to fix it—has helped her feel more stable.

As Isabelle reflected:

Just being in it when you’re in it and trusting that… you’re not going to be there forever.

This concept, often echoed in mindfulness practices, is about surrendering to the wave rather than being dragged under by it. Instead of resisting the pain, you allow it to pass through.

This approach fosters:

  • Self-compassion
  • Patience with the healing process
  • Reduced shame about feeling low

It can feel counterintuitive, but letting yourself “just feel it” may reduce the suffering caused by trying to suppress or escape it.

Final Thoughts: Embracing the Full Emotional Spectrum of Motherhood

Isabelle’s story offers a much-needed mirror to countless women who feel alone in their struggle with maternal depression. Her raw honesty opens the door to more compassionate and realistic conversations around pregnancy, postpartum recovery, and identity in motherhood.

As Terry eloquently put it:

You can love your baby and you can be freaked out by it. You can love your life and you could be depressed as hell some days.

The idea that emotions must be linear or predictable is unrealistic, especially during times of such immense hormonal and life change. And yet, too many women are left feeling broken or ashamed when their experience doesn’t match the picture-perfect narrative.

As Bridget observed:

They’re actually like putting words to it in a way that is a different play on giving voice to depression that I so appreciate and value.

By giving voice to these nuanced truths, Isabelle reminds us that recovery doesn’t always mean eliminating depression. Sometimes, it means accepting it, preparing for its return, and surrounding ourselves with reminders that we are not alone.

As Isabelle said:

If we could embrace the full spectrum of our human emotions and we could just be okay with sitting in it when we’re depressed, that the depression passes faster.

Motherhood isn’t one feeling. It’s a storm of them. And there’s room for all of it.

And perhaps most important of all, there’s permission to talk about it. Because by sharing what is hard and what hurts, we not only lighten our load—we extend a lifeline to someone else quietly carrying the same weight.

Key Takeaways

  • Antepartum depression is under-recognized, but it affects many pregnant people and deserves more awareness.
  • Stigma intensifies during pregnancy, because society expects joy—leaving less room for emotional complexity.
  • Postpartum sleep deprivation is a major, often underestimated trigger for mental health decline.
  • Hormonal shifts can provoke intense emotional reactions that are not situational or logical.
  • Managing depression is a lifelong practice, and support systems like therapy, friends, and exercise can help keep symptoms at bay.
  • Depression can distort reality, making everything feel heavier than it is—awareness of this distortion is powerful.
  • Perspective is a tool, and strategies like writing letters to your future self can help you get through hard days.
  • Acceptance often heals more than resistance, and learning to sit with difficult emotions may help them pass more quickly.
  • Voicing our struggles helps others feel less alone—and may be the most healing act of all.
Posted on

Does Couples Counseling Work? 7 Proven Benefits When Both Partners Commit

Relationships aren’t always easy, and that’s where couples therapy can really help. With support from a licensed therapist or couples counselor, couples learn better communication skills and tackle challenging relationship problems together. When both partners commit, couples counseling works. It has a high success rate, especially with proven methods like the Gottman Method, emotion-focused therapy (EFT), and more. 

Whether you’re attending in-person or online therapy,  counseling sessions with evidence-based treatment approaches can help couples build trust, solve problems, and grow a stronger, healthier relationship.

Here are 7 reasons why this type of therapy can strengthen relationships when both partners commit to a healing journey together:

1. Better Communication and Conflict Resolution

Couples counseling helps couples build better problem-solving skills and improve communication skills, which makes a big difference when dealing with relationship issues. A couples therapist or licensed marriage counselor guides you through the therapy process, helping you notice and change negative relationship patterns. These sessions create space for real talk, trust, and growth, leading to a stronger, healthier relationship that actually works.

Infographic titled

A couples therapist helps you and your partner learn communication skills that make it easier to talk without defensiveness, jumping to conclusions, or starting fights. 

You’ll learn simple techniques like regular check-ins that help you and your partner stay connected and on the same page. These tools improve your interactions by making space for honest conversations before little issues turn into big relationship problems.

You’ll learn practical communication techniques such has:  

  • Active listening1 (fully focusing on your partner without interrupting) 
  • Using “I” statements (expressing feelings without blame)
  • Time-outs (recognizing when conversations are becoming too heated)

You’ll also practice conflict resolution through fair fighting rules, problem-solving frameworks, and compromise strategies that find middle ground that respects both partners’ needs.

2. Stronger Emotional Connection and Intimacy

Emotion-focused therapy (EFT)2 helps couples figure out their deeper emotional needs—like feeling safe, loved, or understood—and talk about them in a real, honest way. A couples therapist trained in EFT guides you through the process so you can reconnect and start to rebuild trust. It’s one of the most powerful tools in relationship counseling.

EFT is often used by licensed marriage and family therapists because it focuses on emotions: the heart of most relationship problems. This approach helps couples understand their feelings and connect in a more profound, more meaningful way. It’s especially helpful in couples therapy because it builds trust, improves communication, and supports lasting change.

Couples learn vulnerability exercises for safely sharing deeper feelings and needs, appreciation practices for regular expressions of gratitude, and attachment repair techniques for rebuilding trust and security after disconnection. Intimacy building includes non-sexual touch to reestablish physical connection, sensate focus mindfulness exercises to improve physical intimacy, and desire mapping to explore and communicate needs and preferences.

Illustration of a couple holding hands with swords and shields laid down beside them, symbolizing peace and unity. Text reads: “Couples counseling helps you stop fighting to win—and start fighting for each other.” Image from Recovery.com promoting the benefits of relationship therapy.

3. Effective Tools for Managing Mental Health Issues

Your mental health plays a big role in your relationship. Things like anxiety or depression can lead to misunderstandings or even bigger relationship issues. In couples therapy or marriage counseling, a licensed therapist or mental health professional helps both partners understand how their emotions affect their connection. When you work through mental health issues together, it can lead to a stronger, more supportive, and healthy relationship.

Individual therapy can be a great add-on to couples therapy sessions because it gives you space to work on your own things, like stress, past experiences, or mental health issues. When you understand yourself better, showing up for your partner and growing together in your relationship is easier. That’s why many licensed therapists and couples counselors recommend combining both for deeper healing.

Marriage counselors and family therapists play a big role in teaching couples how to manage their emotions during challenging moments. Through couples therapy or family therapy, they help you recognize triggers, stay calm, and respond instead of react—skills that make a huge difference in keeping a healthy relationship. By learning emotional regulation, couples can handle conflict better and grow stronger together.

4. Science-Backed Methods That Actually Work

Couples therapy uses several proven approaches that have been proven to work for real couples facing real problems. These methods give therapists a clear roadmap for helping couples work through their challenges and create lasting change.

The Gottman Method

The Gottman Method is a research-based approach that focuses on 3 main areas: 

  • Building friendship
  • Managing conflict better
  • Creating shared meaning in your relationship

This method works for all kinds of couples, including those dealing with serious issues like cheating, trauma, or addiction. Studies show that couples see big improvements in how happy they are, how well they communicate, and how connected they feel. Research shows that these improvements stick around long after therapy ends3 because couples learn practical skills they can actually use, like breaking harmful patterns such as constantly criticizing each other or shutting down during arguments.

Infographic from Recovery.com titled “Key Skills Taught in Couples Counseling,” featuring seven relationship skills: active listening, conflict resolution, emotional expression, setting boundaries, repairing after conflict, and building trust. Includes an illustration of a couple embracing, symbolizing connection and healing through therapy.

Emotion-Focused Therapy (EFT)

EFT is another approach that works very well, helping 70-73% of couples who use this therapy recover from relationship problems.4 EFT helps couples figure out what they really need emotionally, and teaches them how to express those needs in a way that brings them closer together instead of pushing them apart.

Cognitive Behavioral Therapy (CBT) for Couples

CBT for couples5 focuses on changing negative thoughts and behaviors that hurt relationships. This approach teaches partners to catch themselves when they’re thinking destructively and replace those thoughts with better ways of communicating and solving problems together.

Family-Focused Therapies

Family-focused approaches like structural and systemic family therapy6 look at how your family background and other relationships affect your partnership. These methods help couples understand how situations in their past and current family systems impact their relationship, opening doors to deeper healing.

Licensed therapists use a combination of methods like these based on what each couple actually needs, making sure the approach fits your specific situation and goals.

5. Personalized Solutions for Your Unique Challenges

In couples therapy, no two couples are treated exactly the same. Licensed therapists use tailored interventions based on what each couple is going through. Whether it’s working on communication skills, trust issues, or handling stress, the therapy process is designed to fit your unique relationship. That’s what makes couples counseling work. It meets you where you are and helps you grow together.

A Safe Space for Hard Conversations

Couples therapy can be a safe space to talk about difficult issues like substance abuse or financial stress, which often cause major relationship problems. Your therapist can help you work through these challenges together instead of letting them tear the relationship apart. 

Starting Out Ahead

Premarital counseling7 is a great way for couples to build a strong foundation before marriage by learning key communication skills and tackling important topics early on. A licensed therapist or marriage counselor helps you talk through things like goals, values, and even how to handle future conflict. This kind of relational counseling sets you up for a more supportive, trusting, and healthy relationship from the very beginning.

6. Flexible Options That Fit Your Lifestyle

One of the biggest barriers to getting help used to be finding time and accessibility, but today’s couples therapy offers flexible options that work around your schedule and preferences.

Online therapy is a helpful option for busy couples who might not have time for in-person sessions. It allows you to connect with a licensed therapist or couples counselor from the comfort of your own space, making it easier to stay committed to the therapy process. Even through a screen, you can build better communication skills and work through relationship problems.

In-person sessions can offer a deeper level of connection and focus, especially when working through serious relationship issues. Being face-to-face with a licensed therapist or marriage counselor helps couples stay present, read body language, and fully engage in the therapy process. For many, this kind of setting creates a safe space to build trust, improve communication skills, and grow a healthy relationship.

These different formats let you choose what works best for you and your partner.

7. Long-Term Relationship Success and Satisfaction

Relationship therapy helps couples have more satisfying relationships by providing tools to keep communication open and handle conflict in a healthy way. One meta-analysis published in 2020 found that couples therapy produces major improvements in relationship satisfaction,8 communication, and emotional intimacy, and that these gains are generally maintained long-term.

Couples therapy works when both partners fully commit to the process. It’s about being open, willing to grow, and actively working with your licensed therapist to improve your relationship. When both partners are dedicated, therapy can help strengthen your bond and bring lasting change.

Take the Next Step Toward a Stronger Bond

If you’re facing challenges in your relationship, seeking support from a licensed therapist or marriage counselor is a great step toward healing and growth. These professionals are there to guide you through difficult times, offering evidence-based strategies to improve communication, rebuild trust, and deepen your emotional connection. Your relationship is worth the effort—therapy can provide the tools you need to create the healthy, lasting partnership you both deserve.

Ready to strengthen your partnership? Take the first step today by finding a qualified couples counseling program in your area. 

FAQs

Q: What is the success rate of couples counseling?

A: Couples counseling has success rates upwards of 70%9 when both partners actively participate. Evidence-based approaches like the Gottman Method and Emotionally Focused Therapy show even higher success rates, with the key factor being mutual commitment from both partners.

Q: How effective is couples counseling?

A: Couples counseling is highly effective for relationship issues. EFT shows 70-73% success rates4 for couples recovering from distress, with 90% showing significant improvement. Most couples see improvements within the first few sessions, with lasting changes occurring over 12-20 sessions.

Q: Is couples counseling worth it?

A: Yes, when both partners are committed. The investment is significantly less than divorce costs ($15,000-$30,000+), and couples gain lasting communication and conflict resolution tools that strengthen their relationship for years beyond therapy.

Q: Does counseling actually help with relationship and mental health issues?

A: Yes, counseling effectively addresses both relationship dynamics and individual mental health concerns affecting partnerships. Research shows couples therapy can reduce depression and anxiety symptoms while improving relationship satisfaction, especially when combining individual and couples therapy approaches.

Q: Can couples therapy save a failing relationship?

A: Couples therapy can often save failing relationships when both partners commit to change. Success depends on participation willingness, problem severity, and compatibility. Even serious challenges like infidelity or communication breakdown can be resolved, though early intervention before problems become entrenched is most effective.

Posted on

Beyond the Game: How Montee Ball Found Purpose in Recovery After the Roar of the Crowd

The intoxicating roar of a stadium, the adrenaline of competition, the unwavering devotion of fans — for many athletes, this is the pinnacle of existence. Yet, what happens when the cheers fade, the spotlight dims, and a different kind of silence sets in? For Montee Ball, a former NFL running back and Wisconsin Badger legend, the transition from gridiron glory to everyday life brought with it unexpected challenges, particularly a burgeoning struggle with alcohol. His story offers a powerful glimpse into the psychological and emotional landscape of athletes grappling with identity, purpose, and the unforeseen chemical dependencies that can emerge when the high of the game is no longer a constant.

“When you have 80, 90,000 people screaming your name and that high that you get,” Ball reflects, “that’s not gonna be forever.” This profound truth underscores a critical, often overlooked aspect of athletic careers: the intense dopamine rush and the unique chemical dependencies that can develop from sustained high-performance environments. When these external sources of validation and excitement are removed, individuals may find themselves adrift, seeking familiar highs in unhealthy ways. For Ball, this void was filled by alcohol, which he initially believed would “help me loosen up, something that would help me to get that high again.”

Understanding the Athlete’s High: Dopamine and the Desire for More

The life of a high-level athlete is characterized by intense physical exertion, rigorous training, and moments of profound triumph. These experiences trigger significant releases of dopamine, a neurotransmitter associated with pleasure, motivation, and reward. For athletes like Montee Ball, the constant pursuit of victory and the adulation of thousands of fans create a unique neurological landscape. The brain becomes accustomed to these heightened levels of dopamine, and when the external stimuli (the game, the crowd) are removed, a chemical void can emerge.

This isn’t merely about missing the thrill; it’s a physiological adjustment. The brain, seeking to restore its accustomed levels of dopamine, may drive individuals towards other sources of intense pleasure, whether that be substance use, gambling, or other high-risk behaviors. As Ball eloquently puts it, “How are you going to manage these chemical dependencies that are gonna come about, of course, right? With this release of dopamine, these happy hormones, like how are you going to manage that as well? Because that’s not gonna be forever.” This highlights a critical need for proactive preparation and education for athletes, recognizing that their brains are being conditioned in unique ways by their profession.

The Influence of Culture: When Partying Becomes the Norm

Montee Ball’s collegiate experience at the University of Wisconsin-Madison vividly illustrates how environmental factors can contribute to the development of substance use issues. Madison, known for its vibrant football culture and enthusiastic tailgating, presented a stark “cultural shock” for Ball, who hailed from a smaller town in Missouri. The pervasive drinking culture, where early morning celebrations extend late into the night, created an environment where excessive alcohol consumption was not just tolerated but often celebrated.

“Football is really gassed up around here… we really enjoy like football, tailgates, UW Badgers, but like we also kind of reward the, like, starting drinking at like 8:00 AM and going until 3:00 AM,” notes the Recoverycast co-host. This normalization of heavy drinking, coupled with the pedestalized status of athletes, can create a dangerous illusion. When an athlete is viewed as a “poster child” and given preferential treatment, it can be incredibly difficult to recognize and address a developing problem. The constant adulation and access to social settings where drinking is central can obscure the line between recreational use and dependency. This environment, while seemingly celebratory, can inadvertently foster unhealthy coping mechanisms.

The Weight of Expectations: Societal, Familial, and Personal Pressures

Beyond the cultural backdrop, athletes often face immense pressure from various sources. Societal expectations demand peak performance and an idealized public image. Familial pressures can involve upholding a legacy or providing financial support. For Montee Ball, being a “poster child for a wonderful football club” meant constantly striving for perfection, both on and off the field. These pressures, combined with the physical toll of the sport, can create a breeding ground for depression and anxiety.

Ball admits, “I was not prepared for these pressures that were coming along. And of course, alcohol was there for my cure as I believed.” This underscores a common pattern: when individuals lack healthy coping mechanisms for stress and emotional distress, they may turn to substances as a perceived solution. Alcohol, in this context, becomes a temporary escape from the weight of expectations, offering a fleeting sense of relief or emotional numbness. This reliance, however, only serves to deepen the underlying issues.

The Stigma of Silence: Why Athletes Don’t Ask for Help

One of the most significant barriers to recovery for athletes is the pervasive stigma surrounding mental health and substance use. The “macho” culture often prevalent in sports discourages vulnerability and the expression of emotions. Athletes are conditioned to project an image of strength, resilience, and invincibility. Admitting to a struggle, whether with mental health or addiction, can feel like a sign of weakness, potentially jeopardizing their career, reputation, or standing within their team.

Ball describes his internal struggle when a coach and teammate asked if he was struggling: “I do wish that I, you know, felt empowered to say that I’m struggling, that I need help, that I, I would love a little bit of advice.” The fear of being perceived as less capable or of losing one’s position on the team can lead to silence and denial. This stigma, as Ball notes, is “still quite the monster that’s keeping a lot of people silent… keeping the snowball going.” The perception that showing weakness will lead to negative consequences often outweighs the desperate need for support. This is particularly true for athletes, where their livelihood and identity are so intertwined with their physical and mental fortitude.

The Illusion of Connection: Feeling Alone in a Crowd

Despite being surrounded by thousands of cheering fans and a constant entourage of teammates and friends, athletes can experience profound feelings of isolation and loneliness. This paradox is a common theme in the stories of those grappling with mental health challenges and addiction. Montee Ball vividly articulates this feeling: “I can guarantee you that Chris [Farley’s brother] probably shared with you that there are many moments in his life where he had multiple bodies around him that knew him and that were calling him a friend, but he had no idea who they truly were.”

The superficiality of these relationships, often transactional and dependent on the athlete’s performance or status, leaves a deep emotional void. The constant need to “put on this act” and maintain a public persona can prevent genuine connection and vulnerability. The co-host shares a similar experience: “There is nothing scarier than being surrounded by people and feeling like you wanna cry because you’re, I’ve never felt so alone right now.” This intense emotional pain drives individuals to seek solace in external sources, often exacerbating the problem.

The Generational Gap: Learning to Open the Door to Emotions

Montee Ball’s upbringing in a “very wonderful household” with “very stoic” parents highlights a generational pattern in emotional expression. Many individuals, particularly men, grow up in environments where talking about feelings is not actively encouraged or modeled. Ball describes this experience: “No one locked the door, but nobody showed me how to open it. Or told me that it there was an option to open this door.” This lack of emotional literacy can lead to internalization of struggles, making it difficult to process complex emotions and seek help.

This “father playbook,” as one host describes it, often passes down a stoic approach to life that may no longer be applicable in modern society. When individuals are not equipped with the tools to navigate their emotional landscape, they become susceptible to self-sabotage and unhealthy coping mechanisms. Breaking this generational cycle requires conscious effort to create spaces for vulnerability and to teach emotional intelligence.

Hitting Rock Bottom: The Catalyst for Change

For many, the journey to recovery begins with a profound low point, a moment of reckoning that forces a re-evaluation of one’s life. For Montee Ball, this came in February 2016, when he landed in jail after a period of heavy intoxication and unkind behavior towards those around him. The irony of watching the Broncos win the Super Bowl from a jail cell, just months after being released by the team, served as a painful yet powerful catalyst.

“There was so much built up anger,” Ball recalls, reflecting on the experience. While undoubtedly a difficult period, he acknowledges it was “one that I needed for sure.” This moment of profound loss and humiliation forced him to confront the consequences of his actions and the depth of his addiction. It stripped away the last vestiges of his old identity and opened the door to a new path.

The Power of New Beginnings: Fatherhood as a Turning Point

While rock bottom can be a powerful motivator, the sustained commitment to recovery often stems from a deeper sense of purpose. For Montee Ball, the unexpected news of his son’s impending birth, just two weeks after his release from jail, served as a profound turning point. “When he was born, of course it was a, I will never touch this bottle again… He will never experience or ever see a drunk dad.”

This powerful resolve, fueled by the desire to be a present and healthy father, provided a compelling reason to embrace the arduous journey of recovery. While the initial spark came from his son, Ball emphasizes a crucial truth of recovery: “You have to do it for yourself first. You deserve it first more than anyone.” This highlights the dual nature of motivation in recovery: external motivators can initiate the process, but sustained recovery requires an internal commitment to self-worth and healing.

The Work of Recovery: Therapy, Meditation, and Self-Reflection

Recovery is not a passive process; it demands consistent effort and a willingness to confront uncomfortable truths. Montee Ball fully embraced this commitment, opting for intensive outpatient treatments and individual therapy, accumulating “over a hundred plus hours of therapy.” His journey of self-discovery led him to invaluable tools for managing his impulses and finding inner peace.

One of the key takeaways for Ball was the practice of meditation, not in the stereotypical sense, but as a deliberate act of creating “a space for yourself… to self-reflect.” For someone who described himself as “such an impulsive human being prior to even drinking,” learning to “widen that space before you respond” was transformative. This practice of pausing, reflecting, and choosing a thoughtful response rather than reacting impulsively is a cornerstone of emotional regulation and personal growth.

Therapy, for Ball, was not solely about addressing alcohol use; it was about confronting underlying issues, particularly his “relationship with yourself.” This often overlooked aspect of healing is crucial. While substance use disorder may manifest with outward symptoms, the deeper work involves addressing the emotional and psychological roots of the problem. As one host notes, “You can heal the body from substance use disorder, but to heal the soul… from with the mental health of it, that’s a different animal altogether.”

Breaking Down Barriers: The Need for Diverse Therapists

Montee Ball’s experience highlights a critical disparity in mental healthcare: the lack of black and brown therapists. When he sought professional help, he initially looked for a therapist he could “somewhat relate to on… the cultural aspect” but struggled to find one. This underscores the importance of cultural competence in therapy. Individuals from marginalized communities may face additional hurdles in seeking help due to historical mistrust, cultural norms, and a lack of therapists who understand their unique experiences.

“We need more black therapists, black and brown therapists,” Ball asserts. This call for increased diversity in the mental health profession is vital to ensuring that individuals from all backgrounds feel comfortable and understood when seeking support. When therapists share similar lived experiences, it can foster a deeper sense of trust and facilitate more effective healing.

Redefining Identity and Finding Purpose Beyond the Game

Montee Ball’s journey is a powerful testament to the possibility of redefining identity and finding purpose beyond a singular, celebrated role. His willingness to speak openly about his struggles with alcoholism and mental health, transforming his platform into a force for good, demonstrates a profound shift in priorities. He now travels the country speaking to students, athletes, and communities, advocating for vulnerability, seeking help, and choosing a new path.

This transition from athlete to advocate is not merely a career change; it’s a redefinition of self. The “inner reflection” and “peace” found through therapy and self-work enabled him to “give up one identity to get to the next place.” This new identity is rooted in authenticity, service, and a deeper understanding of self. It exemplifies the transformative power of recovery and the potential for individuals to leverage their past experiences to inspire and uplift others.