The acquisition reinforces Recovery.com’s mission to simplify access to mental health and addiction treatment
MADISON, WI — Recovery.com, the world’s most comprehensive platform for mental health and addiction recovery, today announced its acquisition of Madison-based AI startup RedFox AI. The move reinforces Recovery.com’s commitment to responsible AI innovation and sets the stage for the development of new AI-powered tools to better connect people with care.
The acquisition brings RedFox AI’s conversational technology and its cofounders, Nick Myers and Brett Brooks, into Recovery.com’s growing team. Myers will serve as Recovery.com’s new Director of AI Innovation, leading efforts to integrate artificial intelligence across internal operations and into the company’s product roadmap. Brooks will join the engineering team to help scale AI features across Recovery.com’s platform.
“We see AI as a powerful tool to advance our mission of building the best place online to find mental health and addiction treatment,” said Ben Camp, CEO and Co-Founder of Recovery.com. “We’ve already started weaving AI into our product and internal workflows, and the addition of the RedFox team will help us accelerate that work while keeping trust, safety, and patient focus at the center.”
RedFox AI is best known for its product Navigator, a voice-guided assistant designed to help users complete at-home diagnostic tests based on FDA-regulated instructions. Its underlying architecture—a constrained retrieval-augmented generation (RAG) approach designed to minimize hallucinations—aligns with Recovery.com’s vision for building responsible AI in behavioral health.
Recovery.com’s relationship with the RedFox team, which also has deep roots in Wisconsin’s technology community, began as they worked side by side for years at Madison startup hub StartingBlock. Myers, an award-winning entrepreneur and recent appointee to the Wisconsin Technology Council Board of Directors, is himself a familiar figure in the Madison and Wisconsin startup scene, with his leadership further strengthening Recovery.com’s growing presence in the region.
“Since first crossing paths with Ben Camp, Jeremiah Calvino, and the Recovery.com team at StartingBlock in 2021, we’ve always admired their mission, and in many ways have always had a mutual value alignment – it’s been incredible witnessing their momentum firsthand,” said Myers. “Joining forces allows us to apply our technology and experience where it matters most – helping people get the right care, faster. We couldn’t be more excited to join the Recovery.com team!”
Mark Bakken, Managing Partner of HealthX Ventures and board member at Recovery.com said, “I’ve gotten to know Nick and the RedFox team over the past couple years and I’ve been impressed by their focus on building patient-centric AI solutions. Seeing them team up with Recovery.com is a proud moment for Madison’s startup community. This kind of creative partnership is exactly the type of thing that moves digital health forward.”
This announcement comes amid continued growth for Recovery.com, which was recently ranked in the top 4% of the 2025 Inc. 5000 list and recognized as the #1 fastest-growing company in Madison. The company also just announced the addition of veteran healthcare leader Sean Kell to its Board of Directors, as well as an investor.
About Recovery.com Recovery.com is the world’s most comprehensive platform for mental health and addiction recovery. With over 20,000 providers and an AI-powered search experience, the company helps millions of people find the right care for their unique journey. Learn more at www.recovery.com.
This article is a summary of a conversation from the Giving Voice to Depression podcast, hosted by Terry McGuire. In Episode 360, titled “Carrying What We Can’t Name: How Unspoken Pain Becomes a Lifelong Burden,” guest Trina Kennedy shares her powerful story of childhood emotional neglect, trauma, and depression—and how she began healing by learning to name, feel, and share the pain she carried for decades. Through deeply personal reflections and clinical insight, Trina explains how unvalidated distress can become an invisible load we carry for life.
Here are 11+ takeaways from the conversation that explore what trauma is, how it shapes us, and how healing begins when we learn to lay down our burdens.
1. Trauma Isn’t Just What Happens to Us—It’s What Happens Inside Us
In modern discourse, the word “trauma” is often used loosely, but Trina emphasizes the importance of distinguishing between trauma and stress.
As Trina explained:
Yes, it’s becoming overused and watered down, but we also have to be respectful and mindful that it isn’t us who gets to decide what’s traumatic for someone because we weren’t in their experience, right?
She also referenced the work of Dr. Gabor Maté:
Trauma is what happens inside of us because of what happens to us. So we have to also really be careful that there’s no measuring stick. We can’t go up and go, oh, you know, this is trauma, that’s not trauma, right?
2. What Looks Fine on the Outside Might Be Devastating on the Inside
Trina grew up in what appeared to be a stable, loving home. But appearances are deceiving. Emotional neglect—especially during moments of distress—can silently wound a child.
As Trina described:
My parents did the best they could with the tools that they had, but they couldn’t give me what they never received. And so I experienced relational trauma, particularly with my dad.
Her father worked hard and provided for the family, but the emotional connection Trina needed was absent.
3. Unspoken Pain Becomes Heavy Rocks We Carry
Trina introduces the metaphor of “rocks in a backpack” to describe unprocessed emotional pain.
As she put it:
We have to name that feeling, we have to feel it, and then we have to share it. So name it to tame it, feel it to heal it, and share it to bear it.
Without doing so, those unprocessed emotions become emotional weight we carry indefinitely.
When we don’t do that, we have to carry that rock with us and we put it in our backpack and that backpack doesn’t come off.
4. Children Need Help Completing the “Distress Loop”
Trina gives a heartbreaking example of how her emotional sensitivity was dismissed as a child:
I remember still crying in my bedroom. So my distress system was activated. And my dad walked by and said, “What are you crying about?” you know, in his gruff voice.
She described what might have helped in that moment:
Had he come in and hugged me and said, you know what, you’re such a good friend to feel that way for Carrie… What do you need? What can I do for you? I would have been able to put that rock down.
5. Suppression Becomes Survival, but at a Cost
As a child, Trina learned to suppress her feelings for survival.
She reflected:
I very quickly armored up because that’s what you do to survive. And that armor became suppressing what I was feeling, suppressing who I thought I was.
That armor protected her temporarily but prevented emotional development.
6. Depression Often Begins with Accumulated Emotional Neglect
Trina experienced depression and anxiety from a young age.
She explained:
By 14, high anxiety and high depression. And it was about two years before I turned 16 where I started to have suicidal thoughts because… that backpack was heavy.
Without skills, support, or safe relationships, her emotional pain escalated.
7. Connection Can Be Life-Saving
Trina’s turning point came when her mom found her a psychologist.
As she gratefully recalled:
She changed my life. She was the first person that made me feel seen, heard, understood, and empowered… She just held safe space for the first time where I could start to pull those rocks out, feel them, name them, share them, and put them down.
8. Healing Is a Lifelong—but Worthwhile—Process
Trina has continued her healing journey well into adulthood.
She shared:
I’m 52 this year and I’m still on my healing journey. So… between today and that day that I met Joan, it’s been messy.
Despite the messiness, she also acknowledged the beauty of healing:
It’s been a messy transition, but also beautiful in so many ways.
9. Post-Traumatic Growth Is Possible—But Not Guaranteed
Trina highlighted that while resilience is important, growth after trauma is another level.
She said:
Post-trauma growth… that’s the ability to kind of reflect and go, this was my learning. This was my growth in those experiences. I’m actually a better person for those.
That healing led her to help others as a social worker, writer, and advocate.
10. Healing Doesn’t Happen Alone
Trina emphasized the importance of reaching out:
Healing is possible, but it’s not possible alone. We have to heal in connection to something bigger than ourselves, something outside of ourselves.
She encouraged listeners to take a chance and ask for help:
Please, please, please reach out. Take that risk. Reach out.
11. Adults Must Admit When They Don’t Have the Tools
Terry and Carly reflected on parenting and the need to recognize personal limitations.
As Terry eloquently put it:
You were my first child and, you know, I hadn’t done it before… So I think that I was, I was grateful to have that option to say, I’m going to connect you with your school counselor.
Carly added an important insight:
The powerful move being, the strong move being, the healthy adult move being to be like, honey, I don’t know. Let’s figure it out.
12. Pain That Isn’t Validated Becomes Physical
Children often express emotional pain through their bodies.
As Carly explained:
We call it somatization, which is basically that brain thoughts that hurt, they turn into body hurts.
She referenced the artist Karuk and how their song captures the link between emotional distress and physical symptoms:
Their mom didn’t know how to speak with them about what they were feeling, but did know how to give Pepto-Bismol to treat the stomach symptoms.
13. Even Failed Attempts at Support Matter
Trying to help, even imperfectly, can still be meaningful.
As Carly pointed out:
Kids are checking for that attempt. Are you even trying to help me?
Even if the support isn’t perfect, the act of showing up can be powerful.
14. A Child’s Pain Needs More Than One Caring Adult
Carly emphasized the importance of a support network:
In terms of childhood trauma, they say that it’s two or more consistent caring adults that are actually able to buffer the impact of childhood trauma.
That safety net can dramatically reduce the long-term impact of distress.
15. We Must Normalize Mental Health Support
Terry made a key point about destigmatizing therapy:
If something’s wrong with your teeth, I’ll bring it to a tooth doctor. If something’s up with your feelings, I’m going to bring you to a feeling doctor.
Normalizing mental health care helps children understand that support is always an option.
Final Thoughts: Let’s Teach Children to Put the Rocks Down
Trina’s story is one of unacknowledged pain, emotional suppression, and eventual healing through connection and safe spaces. It challenges the belief that we must endure our pain alone and invites us to become more aware of how we respond to the suffering of others—especially children. Her reflections remind us that healing doesn’t happen in isolation and that seemingly small moments of connection can change the trajectory of a person’s life.
Her insights serve as a reminder to all of us:
Emotional pain needs validation
Trauma isn’t weakness—it’s a natural response to unmet needs
Children and adults alike need people who can simply listen without judgment
We cannot always prevent pain, but we can help each other carry it. Healing doesn’t require fixing someone; it begins by offering presence, empathy, and safety. As Trina modeled, it starts with creating spaces where others can feel seen, heard, and understood.
For anyone struggling to carry what they cannot name: there is nothing wrong with you. You are not broken. And you are not alone.
Key Takeaways
Trauma is subjective: It’s not about what happened—it’s about how it felt, and how it shaped you.
Validation matters: Being heard and believed is a cornerstone of healing.
Safe relationships heal: Finding someone who can sit with your pain is more powerful than advice or solutions.
Children need co-regulation: Adults must help children navigate emotions they can’t process alone.
Suppression creates long-term harm: Emotional avoidance in childhood can become depression in adulthood.
Support doesn’t need to be perfect: Effort, presence, and honesty go a long way.
Healing is non-linear: There is no quick fix. But with support, growth is possible.
Mental health care should be normalized: Therapy is a tool, not a sign of failure.
Growing up, Johnny experienced persistent anxiety, but early attempts at therapy didn’t resonate. Depression took hold in high school, escalating in college to a point of paralyzing hopelessness. His days became a blur of missed classes, work, and a desperate reliance on drugs and alcohol to numb the pain. Blackouts became frequent as he sought oblivion from the torment of simply existing. “I was really just not enjoying um, just being alive like every day was, was painful,” Johnny recalled. Self-hatred consumed him, leading to dark thoughts and even a suicide note.
Behind a carefully constructed facade of intoxication, Johnny hid his struggles. Friends remained unaware of the internal battle raging within. “Because I would use all the substances to pretend like everything was okay,” he explained. His escapes involved alcohol, cocaine, and occasionally other substances, each night a fleeting attempt to find a “fun,” pain-free experience, only to be followed by the harsh realities of memory loss and regret. The transition from casual use to a desperate need for escape was subtle but significant. “And I don’t think there’s any like healthy way to do drugs, but I definitely like, I guess the mindset changed from…oh, let’s party kind of way to let me just like escape for a little bit. I need to do this,” Johnny realized.
The turning point came during a night of intense despair in his fraternity house. Confessing his suicidal thoughts to his parents over the phone prompted their immediate intervention. Their worry and subsequent arrival became the catalyst for change, overriding the bleak thought that his absence wouldn’t matter. “I had come to a point where I was thinking like everybody in my life would be able to get over me killing myself, I guess. but I was just struggling with feeling like my mom couldn’t get over it. And then seeing her the next day kind of like cemented that, you know, I would not wanna leave her like broken like that.” His initial approach to seeking help was a last resort, a fragile hope in the darkness. “I gave recovery a shot. If I can fix my IBS and fix my depression and suicidality, then great. And if not, I can just take my life afterwards.”
1. Johnny’s Overwhelming Online Search and the Clarity of Recovery.com
Navigating the vastness of the internet in search of help for mental health and substance use felt like an insurmountable task for Johnny. The sheer volume of information was paralyzing, making it difficult to know where to begin. However, discovering Recovery.com provided a much-needed sense of clarity and direction. This platform offered a structured approach to finding treatment options, categorizing facilities and providing comprehensive information, reviews, and resources in one accessible place. This streamlined process transformed the overwhelming search into a manageable step towards finding help.
2. The Importance of Comprehensive and Individualized Care
Johnny’s struggles extended beyond substance abuse, encompassing depression, anxiety, and even gambling issues. Therefore, finding a treatment center that offered a holistic approach was crucial. Recovery.com facilitated this by allowing him to identify facilities that addressed a range of co-occurring disorders. This ensured that he wouldn’t feel like an outlier and that his specific needs would be met, paving the way for more effective and meaningful treatment.
3. The Calming Influence of Shared Experiences
The fear of the unknown surrounding treatment was significant for Johnny. However, a conversation with someone who had previously attended the facility he was considering helped to alleviate some of his anxieties. Hearing firsthand about their experiences provided a sense of reassurance and demystified the process. This highlights the profound impact that sharing personal stories can have in offering hope and guidance to those contemplating seeking help.
4. Johnny’s Gradual Integration into a Supportive Community
Entering treatment felt like stepping into an unfamiliar world for Johnny. Adjusting to the structured environment and connecting with strangers took time. The initial days were marked by a sense of disorientation. However, the gradual integration into the recovery community proved to be a pivotal aspect of his healing journey. The shared experiences and mutual support fostered a sense of belonging and understanding that countered the isolation he had previously felt.
5. The Unexpected Bonds of Resident-Led Support
While the formal treatment program was essential, the informal support networks within the facility also played a significant role for Johnny. The resident-run AA group created a strong sense of camaraderie and provided an additional layer of support and understanding. This highlights the power of peer-to-peer connections in fostering a sense of community and shared recovery.
6. Breaking Free from the Grip of Isolation
Both depression and substance use thrive in isolation, reinforcing negative self-perceptions. Connecting with others in recovery who had experienced similar struggles shattered the illusion of being alone in his pain. Witnessing their vulnerability and resilience offered a powerful message of hope and the possibility of recovery for Johnny.
7. The Profound Impact of Empathy and Shared Humanity
Sharing space with individuals from diverse backgrounds and with different struggles fostered a deep sense of empathy and connection for Johnny. Hearing their stories and witnessing their strength in the face of adversity broadened his perspective and reinforced the understanding that despite our differences, we share a common human experience marked by both pain and the capacity for healing.
8. Shifting from Escape to Healthy Engagement
Johnny’s substance use had been a maladaptive coping mechanism, a way to escape emotional pain. As he addressed the underlying issues in therapy and developed healthier coping strategies, his relationship with substances shifted. The intense craving for escape diminished, allowing for a more balanced and conscious approach to social situations involving alcohol.
9. Addressing Root Causes for Lasting Healing
Treatment provided the crucial opportunity for Johnny to delve into past traumas and experiences that had contributed to his mental health struggles. By processing these experiences with the guidance of a therapist, he began to understand the origins of his pain and develop healthier ways of coping. This focus on addressing the root causes, rather than just the symptoms, is essential for long-term healing and well-being.
10. Cultivating Purpose as a Foundation for Recovery
Finding a sense of purpose and meaning in life became an integral part of Johnny’s recovery. Identifying activities, relationships, and passions that brought joy and fulfillment provided a positive focus and a reason to move forward. This emphasis on creating a life worth living is a vital component of sustained recovery.
11. The Importance of Aftercare Planning
Recognizing that recovery is an ongoing process, the treatment program emphasized the significance of aftercare planning for Johnny. Developing a concrete plan for therapy, support groups, and healthy lifestyle choices provided a sense of direction and helped to mitigate the anxiety of returning to everyday life. This proactive approach increases the likelihood of sustained recovery and continued growth.
12. Embracing a Holistic Path to Well-being
Ultimately, Johnny’s journey to recovery involved a holistic approach that addressed the interconnectedness of his mental health, substance use, and overall well-being. By addressing past traumas, developing coping skills, building a supportive community, and cultivating a sense of purpose, he began to move from a place of despair towards hope and healing. This comprehensive approach underscores the complexity of recovery and the importance of addressing all aspects of an individual’s life.
Kristina Padilla, an indigenous queer leader and fierce advocate for recovery, mental health, and the LGBTQIA2+ communities, shares their powerful journey on Recoverycast. Their story is one of resilience, identity, and ultimately, the freedom that comes from fully owning one’s narrative. This is a story of overcoming addiction, gang involvement, and abuse to find a path of leadership and helping others.
Early Exposure and the Search for Belonging
Kristina’s early life was marked by exposure to alcohol and a search for belonging that led them down a dangerous path. “All I know is he would come pick me up and in between his legs he’d have his Coors beer,” Kristina recalls, describing their father’s alcoholism. This early exposure, coupled with their parents’ busy work lives, left Kristina feeling bored and seeking connection elsewhere. “Nobody had any time for a little Kristina, and so little Kristina found belonging in gangs, found belonging in drugs.”
This search for belonging led to early experimentation with drugs. At 14, Kristina was introduced to cocaine and then crank, which quickly took hold. “It was there for me whenever I needed it,” they explain, highlighting the allure of drugs as a substitute for the connection they craved.
Gang Involvement and a Double Life
Kristina’s involvement with gangs started at a young age. This involvement wasn’t just about drugs; it was about finding a place to belong. “I was excited because not only was it being introduced to me, but it was like part of the gangs were introduced, and this was just like, wow, this is interesting,” Kristina says.
The gang life became a significant part of their identity, leading to a double life. While their family worked hard, Kristina was drawn to the streets, engaging in risky and dangerous behavior. This period was marked by a constant search for something that felt missing, a void that drugs and gang affiliation temporarily filled.
The Turning Points: Overdose and Abuse
Kristina’s journey to recovery wasn’t a straight line. It was marked by two significant turning points. The first was an overdose, a stark wake-up call that, while initially didn’t lead to immediate change, planted a seed. The second, and more decisive, turning point came from an abusive relationship. “She stabs me with a screwdriver,” Kristina recounts, describing the violence they endured. This moment of intense physical and emotional pain served as a catalyst for change.
A Mother’s Unwavering Support
Throughout Kristina’s struggles, their mother remained a constant source of support. Even during the darkest times, their mother’s love and determination to help shone through. After the violent incident, Kristina finally reached a breaking point. “I woke up the next day and I said, you know what, mom, if you take me right now, I’ll go. You gotta take me right now.” This plea marked a turning point, and their mother acted immediately.
This unconditional love played a crucial role in Kristina’s journey. Despite the pain and frustration, their mother never gave up hope, providing the support needed to finally seek help.
Entering Treatment and Facing the Past
Entering treatment was a daunting step. Still under the influence, Kristina faced the reality of their addiction and the long road to recovery. This highlights the challenges of early recovery, including the physical and emotional toll of detoxing.
Treatment provided a space for Kristina to confront their past, including the trauma of sexual abuse and the cycle of violence they had been trapped in. It was a time of immense vulnerability and a crucial step towards healing.
Finding Strength in Recovery
Recovery wasn’t just about abstaining from drugs; it was about reclaiming their life and finding a new identity. Kristina’s story is a testament to the transformative power of recovery. They went from leading a gang to becoming a leader in their community, using their experiences to help others.
Kristina’s journey highlights the importance of recognizing the potential for change in individuals who have been written off by society. They are now using their skills and experiences in a positive way, demonstrating that recovery is possible and that past mistakes don’t define a person’s future.
From Gang Leader to Community Leader
Kristina’s story is one of transformation. They channeled the leadership skills they developed in the gang into a force for good. “Basically, I was already a business development rep,” Kristina reflects, recognizing how their past experiences, even the negative ones, contributed to their current abilities.
This transition from gang leader to community leader demonstrates the power of recovery and the potential for individuals to redirect their lives in meaningful ways. It’s a message of hope and a challenge to societal stigmas surrounding addiction and recovery.
The Importance of Seeing Transformation
Kristina powerfully addresses the often narrow and stigmatized view of addiction. “I think a lot of times people look at addicts and alcoholics and any other kind of addiction, you know, they think about somebody with heroin needles in their arms. Or when it could be medical doctors that are popping pills. Mm-hmm. And nobody’s seen that.” This quote challenges the common stereotypes and highlights the diverse faces of addiction, emphasizing the importance of recognizing the humanity and potential for recovery in everyone.
Unconditional Love and a New Path
Kristina’s story is a powerful reminder of the importance of unconditional love and support in the recovery process. Their mother’s unwavering belief in them, even during the darkest times, played a crucial role in their journey.
This narrative underscores the transformative power of human connection and the potential for individuals to find a new path, even after years of struggle. Kristina’s story is a beacon of hope, demonstrating that recovery is possible and that a brighter future awaits those who seek it.
If you’re feeling overwhelmed, hopeless, or unsure how to keep going, please hear this: what you’re feeling is real—and your life deeply matters.
Suicidal thoughts can feel isolating and unbearable, but there is help and there is hope.
Whether you’ve struggled in silence for a long time or these feelings are new and frightening, reaching out for support can be the first step toward relief. Reaching out for help, talking to a mental health professional,1 or connecting with a support network2 can make a critical difference.
In your clinical experience, what are the most effective ways to support someone in the midst of a suicidal crisis—and how can everyday people offer meaningful help?
To support someone in a suicidal crisis, it’s most important to help them stay safe and to stay connected. Ask them how they’re feeling, listen to them nonjudgmentally, and talk about their suicidal thoughts openly and clearly. If the person wants professional support, offer to help them call 988, text ‘HOME’ to 741741, or get to the closest crisis center or emergency room. Otherwise, offer to support them in other ways that you feel comfortable—staying with them, going on a walk or watching TV together, connecting them with other loved ones, helping them complete an errand or get something to eat, or continuing to talk about what’s going on—and then follow-up with a caring text, call, or check-in later.
When experiencing suicidal thoughts, even basic self-care can feel overwhelming. Instead of setting expectations to immediately build a support network, acknowledge where you are right now. Getting through the next hour, or even the next five minutes, is a valid goal. You can meet yourself where you are with grace and acceptance.
Why Do I Feel Suicidal?
Suicidal feelings often arise from a mix of emotional, psychological, and environmental factors, including:
Isolation, shame, trauma, or identity-based discrimination
Why Suicide Can Seem Like the Only Option
During a mental health crisis, your ability to think clearly or see alternatives may become impaired. Thoughts of suicide can feel like the only escape from emotional pain, but there are other ways to find relief.
Depression, trauma, or overwhelming stress can cloud your judgment and make it difficult to see beyond your current suffering. This cognitive distortion, where everything feels permanent and hopeless, is a hallmark of suicidal thinking. In these moments, the brain’s ability to process options narrows, making death seem like the only way out.
But suicidal thoughts are symptoms, not truths. With the right support, your perspective can shift, and you can begin to see other ways to reduce pain and reclaim your life.
A Suicidal Crisis Is Almost Always Temporary
Strong suicidal urges often peak and fade. Many people who survive an attempted suicide later report feeling grateful they did not end their lives. Crisis support can help you move through this moment safely.
Many people who survive suicide attempts report that they felt differently within minutes, hours, or days. They often express deep relief and gratitude for surviving. If you can ride out the storm—even for a few minutes—it opens the door for healing. Reaching out for help, calling a crisis line, or talking to someone you trust can be the first step toward making it through this moment alive and supported.
Even Problems That Seem Hopeless Have Solutions
You may not see it now, but solutions exist—even if they don’t feel immediately accessible. Talk therapy and peer support6 can help uncover new ways of coping.
When you’re overwhelmed, it can feel like your problems are too big or too complex to fix. But even the most painful circumstances like abuse, loss, shame, financial strain, or addiction, can improve with time, care, and support.
Therapies like Cognitive Behavioral Therapy (CBT) and Dialectical Behavior Therapy (DBT) have helped countless people develop tools to manage emotions and rebuild their lives. Peer support groups, faith-based communities, and crisis counselors can also offer perspective and encouragement. You don’t have to solve everything alone, and you don’t have to do it all at once. Small steps can lead to profound change.
If You’re Feeling Suicidal, Take These Immediate Actions
If you are in immediate danger, please call 988 or visit the nearest emergency room. You can also reach out to:
Small steps can interrupt harmful patterns. Try grounding techniques, journaling, or connecting with someone you trust.
When the urge to self-harm feels strong, commit to waiting—even for just 24 hours. This pause gives you time to access coping strategies and reconnect with support systems.
When you’re struggling with suicidal thoughts—or supporting someone who is—it can be difficult to see a way forward. But creating a suicide prevention plan offers a proactive, lifesaving path through crisis. By identifying support systems, warning signs, and personalized coping tools ahead of time, you can regain a sense of control and safety. The following strategies combine professional care, community support, and daily wellness practices to help prevent suicidal ideation and promote long-term mental health.
Preventing Suicidal Ideation: Preventing suicidal ideation involves several approaches that address mental health, social connections, and lifestyle factors. Here are some evidence-based strategies:
Seek Professional Help: Mental health professionals can provide proper diagnosis and treatment for conditions that may contribute to suicidal thoughts, such as depression, anxiety disorders, bipolar disorder, and substance use disorders. This can include therapy, medication, or a combination of both.
Build a Support Network:9 Maintain regular contact with supportive friends, family members, or support groups who can provide emotional support during difficult times. Having people to talk to openly about feelings can reduce isolation.
Develop Healthy Coping Skills: Learning healthy ways to manage stress and emotional pain is crucial. This might include mindfulness meditation, deep breathing exercises, physical activity, journaling, or engaging in creative outlets like art or music.
Create a Safety Plan:10 Having a written plan that outlines warning signs, coping strategies, people to contact for help, and ways to make your environment safe can be invaluable during a crisis. This plan should be easily accessible.
Limit Access to Means: Reducing access11 to potentially lethal means, such as firearms or large quantities of medication, is an important preventive measure.
Address Substance Use: Alcohol and drugs can worsen suicidal thoughts and impair judgment. Getting help for substance use issues can reduce suicide risk.
Maintain Physical Health: Regular exercise, adequate sleep, and proper nutrition can positively impact mental health and reduce symptoms that may contribute to suicidal thoughts.
How to Help Someone Who is Suicidal
Experiencing suicidal thoughts or watching a loved one struggle with suicidal feelings can be frightening and overwhelming. It’s important to know that suicidal ideation is often a symptom of underlying mental illness or emotional distress, and help is available.
If someone is showing warning signs such as talking about ending their own life, withdrawing from others, or engaging in self-harm, they may be at immediate risk and need urgent care.
Encourage them to connect with a mental health professional or call a crisis line like the 988 Suicide & Crisis Lifeline can be life-saving. Trained counselors can provide compassionate, non-judgmental support and guide them through mental health crisis situations.
Offer alternatives like creating a safety plan, joining a support group, or just being part of their support network can reduce their risk of suicide. According to the National Institute of Mental Health, asking direct questions like “Are you thinking about hurting yourself?” shows concern and does not increase the chance of a suicide attempt—instead, it opens the door for support.
Continued follow-up after a crisis and access to affordable mental health care are essential, especially for those affected by substance abuse or facing barriers to mental health services. Whether you’re a family member, a friend, or a peer, knowing how to help someone by recognizing the signs and connecting them to professional help like Samaritans or 988 can truly make a difference.
No matter how dark things feel right now, this moment does not define your future.
What do you wish more people understood about the nature of suicidal thoughts, and how can early intervention or mental health literacy reduce stigma and save lives?
As a multi-attempt survivor, I have lived with stigma surrounding suicide my entire life and was always told how it is a ‘sin’ or ‘selfish’ just to have those thoughts. Working in mental health has shown me time and time again how common suicidal ideation is, and how individuals should have the ability to openly talk about and receive care and compassion in response.
When we talk about early intervention, we need to address how the discussion surrounding suicide needs to change, and entire communities need access to resources, such as NAMI, that provide education on suicide & prevention. The more we fight the idea that suicide and suicidal ideation are ‘taboo’ topics, the more we are removing shame and opening the conversation, which will save lives.
It’s okay if reaching out feels impossible right now. When you’re in that kind of pain, asking for help can take more strength than most people will ever understand. Suicidal thoughts can cloud your sense of hope, making it feel like there’s no way out. But, it is important to remember that these thoughts are not permanent. You don’t have to face them alone.
Whether it’s calling a crisis line, confiding in a trusted friend, or simply making it through one more day, every small step is a powerful act of survival. You deserve support. You deserve healing.
There are people who care about you, who want to help you, and who believe in your worth—especially when you’re struggling to see it yourself. Treatment is available that meets you where you are, without judgment or pressure.
FAQs
Q: What should I do if someone I know is suicidal?
A: If someone is expressing thoughts of suicide, stay with them and help them feel heard. Encourage them to contact a crisis counselor or call/text the 988 Suicide & Crisis Lifeline. If they are in immediate danger, do not leave them alone—call 911 or take them to the nearest emergency room.
Q: What are the 5 action steps for helping someone in emotional pain?
These steps can reduce the risk of suicide and make a critical difference in someone’s recovery.
Q: What not to say to someone who is suicidal?
A: Avoid saying things that minimize their pain like “just snap out of it” or “you have so much to live for.” These statements can feel invalidating. Instead, listen without judgment and direct them toward mental health support.
Q: How to deal with a loved one being suicidal?
A: Support them with empathy and without panic. Help them develop a safety plan, remove access to means of self-harm, and stay in close contact. Encourage them to seek professional care, such as talk therapy or outpatient services.
Q: Why does someone have suicidal thoughts?
A: Suicidal thoughts often stem from complex interactions between mental illness, trauma, substance use, physical pain, or intense emotional distress. Life stressors like relationship breakdowns or discrimination can worsen these feelings, especially in marginalized groups like the LGBTQ+ community.
Q: What is suicidal ideation?
A: Suicidal ideation refers to thoughts about or planning suicide. These thoughts can range from passive (“I wish I weren’t here”) to active (“I want to end my life”). Ideation doesn’t always lead to action but should always be taken seriously.
Q: How can I know if they’re in immediate danger?
A: Immediate danger signs include talking about wanting to die, having a plan, giving away possessions, or withdrawing suddenly. According to the 988 Lifeline, any mention of intent or means to attempt suicide requires urgent intervention.
Q: Who is most at risk of suicide?
A: High-risk groups include people with untreated mental health conditions, individuals with a history of trauma or abuse, those with access to lethal means, and members of marginalized communities. LGBTQ+ youth, veterans, and those with chronic illnesses or a history of substance use are especially vulnerable.
Q: Is there a link between self-harm and suicide?
A: Yes. While not all self-harm leads to suicide, individuals who engage in self-injury are at a higher risk of suicidal behavior. Both are serious signs of emotional distress and require compassionate intervention.
Q: What are warning signs for suicide?
A: Warning signs include increased substance abuse, feelings of hopelessness, social withdrawal, changes in sleep or eating, and expressing a desire to die. The CDC provides a comprehensive overview of behavioral risk indicators.
Q: How can I support a friend who is feeling suicidal?
A: Be present, listen nonjudgmentally, and offer to help them access a helpline or mental health professional. Encourage connection to a support group or peer support community. Just knowing someone cares can be powerful.
Saad’s powerful story of overcoming significant health challenges and transforming his life offers a beacon of hope for anyone facing similar struggles. His journey, marked by weight gain, injury, mental health issues, and job loss, led him to a profound realization: recovery is possible through a combination of inner faith, practical action, and a shift in perspective.
Saad vividly recalls his lowest point: “I completely hit the rock bottom…I started hating my body the way I looked. I hid behind those baggy clothes, always trying to cover your area of your, you know, belly avoiding mirrors. Fear of confrontation of your to yourself had very low self-esteem.” This feeling of despair and self-loathing is a common experience for many who find themselves struggling with their physical and mental well-being. However, Saad’s story underscores that this “rock bottom” can also be the catalyst for profound change.
1. Shift Your Mindset and Perspective
Saad emphasizes the crucial role of changing his mentality. He realized that his previous approach of self-punishment through extreme diets was unsustainable. Instead, he focused on understanding his body’s needs and cues. This shift in perspective is fundamental to long-term recovery. Instead of viewing lifestyle changes as restrictive punishments, consider them acts of self-care and investment in your well-being. Recognize that recovery isn’t about perfection, but about progress with self-compassion.
2. Take Practical, Sustainable Actions
Saad didn’t just rely on a change in mindset; he took concrete steps to improve various aspects of his life. He focused on nutrition, sleep, emotional health, exercise, movement, and mobility – all factors that contribute to functional metabolism and long-term health. This holistic approach is vital. Recovery isn’t just about addressing one symptom; it’s about nurturing your overall well-being through consistent, sustainable habits. Consider incorporating small, manageable changes into your daily routine, such as a short walk, a healthier meal, or a few minutes of mindfulness.
3. Listen to Your Body’s Cues
One of Saad’s key learnings was the importance of listening to his body. He moved away from rigid rules about “good” and “bad” foods and instead focused on mindful eating and understanding his body’s signals of hunger and fullness. Developing this awareness is crucial for sustainable health and well-being. Pay attention to how different foods make you feel, notice when you feel truly rested, and acknowledge any discomfort or pain signals your body might be sending.
4. Find Your “Why” and Cultivate Purpose
Saad found motivation in wanting to help his family and others. Helping his mother reverse her type 2 diabetes fueled his passion and provided a strong sense of purpose. Having a clear “why” can be a powerful driving force in your recovery journey. What motivates you to change? Is it your health, your relationships, your aspirations? Connecting with this purpose can provide the resilience needed to navigate challenges.
5. Embrace Learning and Seek Knowledge
Saad’s journey involved extensive learning about functional metabolism, clinical research, and health and wellness coaching. While you don’t need to become a certified expert, actively seeking knowledge about mental health, nutrition, and well-being can empower you to make informed decisions about your recovery. Explore Recovery.com’s Resource Library to gain a better understanding of your challenges and potential solutions.
6. Understand That Shame and Isolation Are Harmful
Saad’s powerful statement, “shame and isolation are more harmful than food,” highlights the detrimental impact of negative self-talk and social withdrawal. Shame can erode self-esteem and hinder progress, while isolation deprives you of crucial social support. Be kind to yourself, practice self-compassion, and actively seek connection with supportive individuals. Consider exploring support groups or therapy as avenues for reducing isolation and processing difficult emotions. Recovery.com can help you find treatment centers and support networks.
7. Ask for Help and Break Free from Ego
Saad emphasizes the importance of asking for help when needed. “No matter how far gone you feel, there is always a solution out there. You just have to ask for help when you need to ask. Do ask. Don’t get that ego in the middle. Don’t hold yourself back.” Overcoming the fear of vulnerability and reaching out to trusted individuals, professionals, or support systems is a sign of strength, not weakness. Just as Saad sought guidance, allow yourself to lean on others during your journey.
Saad’s journey is a testament to the power of resilience and the possibility of profound transformation. He reminds us that “you are not broken, just a bit overwhelmed by the situation and the circumstances.” By starting small, taking practical steps, listening to your body, finding your purpose, seeking knowledge, combating shame and isolation, and asking for help, you too can embark on a meaningful and sustainable recovery journey. Remember, as Saad wisely advises, “just start. You’ll be amazed by the capacities your body’s built in. You’ll be amazed on how your mind is capable of what extent it can go to achieve something.”
Individuals may want to know how long drugs remain in their system for various reasons, including preparing for drug tests, understanding withdrawal timelines, and managing potential health risks.
Knowledge of drug detection windows can help users make informed decisions about their substance use and navigate legal or employment-related requirements.
However, it’s important to exercise caution, as seeking this information can lead to risky behaviors such as drug use right before testing or attempting to manipulate results.
Biological and Substance-Specific Factors
The duration for which drugs stay in an individual’s body1 varies widely depending on several factors, including the type of drug, frequency of use, last use, metabolic rate, and individual physiological characteristics. Different substances are metabolized at different rates,2 affecting how long they can be detected in various testing methods such as urine, blood, hair, saliva, or sweat.
Type of Drug: Different substances metabolize at different rates. For instance, marijuana can stay in the system longer than cocaine due to its fat-soluble properties.
Dosage and Frequency of Use: Higher doses and frequent use typically lead to longer detection times. Chronic users may accumulate the drug in their system, resulting in a prolonged presence.
Metabolism: Individual metabolic rates play a crucial role in how quickly a drug is processed and eliminated. Factors such as age, gender, and overall health can impact metabolism.
Body Composition: A person’s body fat percentage can influence drug retention. Fat-soluble substances may remain in the body longer in individuals with higher body fat, while water-soluble drugs may be excreted more rapidly.
Hydration Levels: Adequate hydration can affect how quickly a drug is eliminated through urine. Dehydration may slow down this process.
Liver and Kidney Function: The liver and kidneys are primary organs for drug metabolism and excretion. Impaired function of these organs can lead to longer retention of drugs in the body.
Drug Administration Method: How a drug is taken—whether orally, through injection, or via inhalation—can impact its absorption rate and duration in the system.
Genetics: Genetic factors can affect how individuals metabolize drugs. Certain genetic variations can lead to faster or slower processing of specific substances.
Interactions with Other Substances: Sometimes, other medications or substances can interact with a drug, potentially altering its metabolism and excretion rate.
Diet and Lifestyle: A person’s diet, exercise routine, and overall lifestyle can also impact drug clearance. For example, certain foods may enhance or inhibit drug metabolism.
Onset of Euphoric Effects
The onset of euphoric effects from drug use can vary significantly based on several key factors, including the type of substance, the method of administration, dosage, and individual physiological characteristics. Different drugs produce effects at different rates;4 for example, substances inhaled or injected typically provide quicker euphoric sensations compared to those that are ingested.
Additionally, factors such as metabolism, body weight, tolerance levels, and even psychological state can influence how rapidly and intensely the euphoric effects5 are experienced.
Physiological and Pharmacological Factors
The onset of euphoric effects from drug use is strongly influenced by the type of drug, dosage, and route of administration.6 Fast-acting drugs like stimulants can produce near-instant effects when smoked, injected, or snorted, while substances taken orally—such as edibles or pills—require digestion, resulting in slower onset. Higher doses typically lead to stronger and quicker effects, although this is not always proportional. Additionally, a person’s individual metabolism and body composition (such as body fat percentage7 or lean mass) affect how drugs are processed and distributed, further impacting how soon effects are felt and how long they last.
Psychological and Environmental Influences
Psychological state and surroundings also play a role in how quickly euphoric effects are experienced. A person’s expectations, mindset, and tolerance can either accelerate or dampen their perception of a drug’s impact. For instance, those with regular use may need more of the substance to feel the same effects, potentially delaying the onset. Meanwhile, the setting—including the emotional environment and presence of others8—can influence both intensity and timing. Finally, interactions with other substances, like alcohol or medications, can either amplify, mask, or delay euphoric sensations depending on how they interact with the primary drug.
While various methods of drug ingestion can enhance or expedite euphoric effects, more invasive modes, such as injection or inhalation, pose significant risks and should be approached with extreme caution as they also carry a high potential for overdose, addiction, and damaging health consequences.
The psychological dependence that can develop from seeking intense highs may lead to harmful cycles of use and withdrawal. It’s essential for individuals to be aware of these dangers and to seek healthier and safer alternatives for managing stress or emotional pain.
Understanding the Concept of Half-life
In toxicology, the concept of drug half-life9 refers to the time it takes for the concentration of a drug in the bloodstream to reduce to half its original amount. This measure is crucial for understanding how long a substance remains active in the body and helps determine dosing schedules and potential for accumulation.
Half-life can vary significantly among different drugs due to factors such as metabolism, elimination routes, and individual physiological variations. Understanding a drug’s half-life is vital for assessing its duration of action, potential toxicity, and the timing of drug tests.
Below are some examples of various drugs of abuse and their typical half-lives:
Alcohol: The half-life of alcohol can vary widely depending on quantity and individual metabolism. On average, it’s about 4 to 5 hours, meaning that a standard drink (roughly 14 grams of pure alcohol) takes about this long to reduce concentration by half in the bloodstream.
Barbiturates: The half-life of barbiturates can vary significantly depending on the specific compound, typically ranging from about 4 hours for shorter-acting barbiturates to up to 100 hours for long-acting varieties like phenobarbital. Due to this variability, the duration of their effects and the time they remain detectable in the body can also differ widely among individuals.
Benzodiazepines: The half-lives of benzodiazepines can vary significantly. For example, diazepam (Valium) has a half-life ranging from 20 to 100 hours, while alprazolam (Xanax) has a shorter half-life of approximately 6 to 12 hours. Longer half-lives may lead to cumulative effects, especially with frequent use.
Cannabis (THC): THC has a half-life of approximately 1 to 10 days, depending on the method of consumption and individual factors. In chronic users, it can take longer for THC to be eliminated from the body due to accumulation in fat tissue.
Cocaine: The half-life of cocaine is relatively short, generally around 1 to 2 hours. This brief half-life often leads users to seek multiple doses in a short period, contributing to its potential for abuse.
Fentanyl: The half-life of fentanyl can vary depending on the form of administration and individual differences. Generally, the half-life for fentanyl when administered through intravenous (IV) routes is approximately 2 to 4 hours. However, when used in transdermal patches, the half-life can be longer, as the drug is released slowly over time.
Heroin: Heroin has a half-life of about 2 to 6 minutes; however, it’s quickly metabolized into morphine, which has a longer half-life of approximately 2 to 3 hours. This rapid onset of effects is part of what makes heroin particularly addictive.
LSD: The half-life of LSD (lysergic acid diethylamide) is approximately 3 to 5 hours. However, the effects of LSD can last much longer, typically between 8 to 12 hours, due to its interaction with serotonin receptors in the brain.
MDMA (Ecstasy): MDMA has a half-life of about 6 to 8 hours. Users often experience a “comedown” as the drug’s effects wear off, which can lead to subsequent dosing in an attempt to prolong the euphoric experience.
Methadone: The half-life of methadone typically ranges from 8 to 59 hours, with an average of about 24 hours for most individuals. This extended half-life allows for once-daily dosing in medication-assisted treatments for opioid use disorder, helping to manage withdrawal symptoms and cravings effectively.
Methamphetamine: The half-life of methamphetamine can range from about 10 to 12 hours. This allows for prolonged effects and increases the potential for substance use due to its stimulating properties.
PCP: The half-life of phencyclidine (PCP) is approximately 18 to 51 hours, depending on individual factors such as metabolism and frequency of use. However, the psychological effects of PCP may last longer, often persisting for several hours or even days after the drug has been metabolized.
Understanding the concept of half-life helps in assessing not only the duration of a drug’s effects but also its risks for dependence and withdrawal symptoms. Drugs with short half-lives may lead to more frequent use, while those with longer half-lives may stay in the body and potentially lead to cumulative effects over time.
The Withdrawal Timeline
The withdrawal timeline10 from drugs of abuse is influenced by several critical considerations, including the type of substance, duration and frequency of use, individual physiology, and existing health conditions. Different drugs have unique withdrawal patterns; for example, opioids may lead to withdrawal symptoms that begin within hours and peak within a few days, whereas alcohol withdrawal can have a delayed onset and potentially life-threatening symptoms.
The severity and duration of withdrawal symptoms can also vary significantly among individuals based on factors like age, metabolism, and mental health history.
Here are the key contributors to the timeline associated with drug withdrawal:
Type of Drug: Different substances have different withdrawal timelines. For instance, withdrawal from opioids can begin within a few hours and last several days, whereas withdrawal from alcohol can begin within 6 to 24 hours and may continue for weeks, depending on the severity.
Duration of Use: The length of time a person has been using a substance affects how the body has adjusted to its presence. Long-term users may experience more severe withdrawal symptoms and longer withdrawal timelines than someone who has used the drug for a short period.
Dosage: Higher doses of a drug can lead to more pronounced physical dependence. Tapering off or stopping high doses suddenly can result in a more intense and prolonged withdrawal experience.
Frequency of Use: Regular, frequent use tends to establish a higher level of physical dependence, which can prolong withdrawal symptoms. Intermittent use may lead to milder withdrawal effects.
Method of Administration: The route of administration can affect how quickly withdrawal symptoms manifest and how severe they are. For example, substances that are injected or smoked may lead to more rapid physical dependence compared to those taken orally.
Individual Physiology: Each person’s body reacts differently to drug withdrawal, influenced by genetics, metabolic rate, and overall health. Factors such as age, sex, and pre-existing medical conditions can impact withdrawal timelines.
Co-occurring Substance Use: Using multiple substances simultaneously can complicate withdrawal. Poly-drug use can extend the withdrawal process as the body adjusts to multiple chemicals leaving the system.
Psychological Factors: Emotional and psychological factors, including anxiety, depression, or a history of mental health disorders, can affect withdrawal severity and duration. These factors may make the withdrawal process feel longer and more challenging.
Support Systems: The presence or absence of a supportive environment plays a significant role in withdrawal experiences. Access to medical care, counseling, substance abuse treatment programs, inpatient/residential settings, group support, and other treatment options can influence both the severity and the timeline of withdrawal symptoms.
Withdrawal Tapering Strategies: Gradual tapering off a substance under medical supervision can reduce the intensity and duration of withdrawal symptoms, while abrupt cessation can lead to more severe complications.
The safest and most effective way to avoid the difficulties of drug withdrawal is to refrain from using drugs in the first place. Prevention through education, awareness, and healthy coping mechanisms can significantly mitigate the risk of developing substance use disorders.
Ultimately, making informed choices about drug use can protect both physical and emotional well-being, promoting a healthier, drug-free lifestyle.
What are the implications of drug detection timelines for individuals undergoing treatment for substance use disorders, and how can understanding this information impact recovery and support services?
A common question in early recovery is, “How long will this drug stay in my system?” And that’s understandable. Whether you’re facing a drug test, going through withdrawals, or just trying to make sense of what’s happening in your body, it’s natural to want answers.
But here’s the thing: knowing how long drugs linger in your body isn’t just about passing a test. It can be a powerful part of reclaiming your health and rebuilding your life.
The Most Common Method of Drug Testing: Urinalysis
The most commonly used method to test for illicit drugs in a person’s system is urine testing. Urine drug tests,11 or urinalyses, are popular due to their ease of administration, cost-effectiveness, and ability to provide a relatively quick turnaround on results.
These tests are designed to detect a wide range of substances, including marijuana, cocaine, opioids, amphetamines, and benzodiazepines, and they can typically identify drug use that occurred within the past few days to weeks, depending on the specific substance and the individual’s metabolism.
Additionally, urine testing is often used in various settings, including workplace drug screenings, legal situations, and rehabilitation programs, making it a widely recognized method for monitoring drug use.
The length of time that drugs can be detected in urine tests varies widely depending on several factors. Here are the key contributors affecting the detection duration, along with specific examples of various drugs:
– Marijuana (THC): Can be detectable in urine for up to 3 days for occasional users and up to 30 days or longer for chronic users, as THC is stored in fat tissues.
– Cocaine: Generally detectable in urine for 2 to 4 days after use.
– Opioids (e.g., oxycodone, hydrocodone, codeine): Typically detectable in urine for 3 to 4 days after use, but chronic use can extend this timeframe.
– Amphetamines: Often detectable in urine for about 1 to 3 days, but individuals with slower metabolism may retain the substance longer.
– Benzodiazepines (e.g., Xanax, valium): Depending on the specific drug, they can be detectable for days to weeks. Longer-acting benzodiazepines, such as diazepam, may show up for up to 6 weeks, especially in regular users.
– Alcohol: Its presence can typically be detected in urine for about 12 to 24 hours, but liver dysfunction can extend this duration.
While urine testing is a widely used and convenient method for detecting drug use, it’s not without its limitations and potential flaws.
Alternatives to Urine Testing
In some cases, more invasive modes of drug testing,12 such as hair follicle, sweat, saliva, blood, and breath testing, are utilized as alternatives to traditional urinalysis to provide a broader perspective on a person’s drug use history. These methods can offer unique advantages, such as longer detection windows in the case of hair testing or a faster response time with saliva testing. Some tests, like blood and breath analyses, are particularly effective for assessing recent use and impairment, making them valuable in specific contexts such as roadside sobriety checks or medical assessments.
Below are the key contributors and specific examples of various drugs for each testing method:
Hair Follicle Testing
A hair follicle test is a type of drug testing that analyzes a sample of hair to determine if an individual has used drugs over a specific period of time, particularly a long period, usually up to 90 days.
How a Hair Follicle Test Works:
Sample Collection: A small sample of hair is collected, typically from the crown of the head, although hair from other parts of the body can also be used if necessary. Generally, about 1.5 inches of hair is cut close to the scalp, which can represent approximately 90 days of drug use since hair grows at an average rate of about half an inch per month.
Drug Incorporation: When a person uses drugs, metabolites (the byproducts of drug metabolism) enter the bloodstream. As hair follicles receive nutrients, they also absorb these metabolites from the blood. As a result, drug traces are incorporated into the hair shaft as it grows.
Laboratory Analysis: The collected hair sample is sent to a laboratory, where it undergoes a specialized testing process, often using techniques like enzyme-linked immunosorbent assay (ELISA) for initial screening and gas chromatography-mass spectrometry (GC-MS) for confirmation of positive results. These methods help to identify specific drug compounds and their metabolites present in the hair.
Detection Window: Hair follicle tests can detect drug use over a longer period compared to urine tests. While urine tests may only provide information about recent drug use (days to weeks), hair tests can reveal drug use that occurred over the past 90 days. This makes hair testing effective for assessing long-term patterns of substance use.
Limitations: While hair tests can detect many drugs, they may not be as effective at identifying very recent use (within the past few days), as it takes time for the hair to grow and for drug metabolites to be incorporated. Furthermore, certain factors, such as hair treatments (bleaching, dyeing) and individual hair growth rates, can influence results and may affect the accuracy of the test.
Common Drugs Detected: Hair follicle testing can identify a wide range of substances, including: marijuana (THC), cocaine, opioids, benzodiazepines, amphetamines/methamphetamines.
Sweat Testing
A sweat test is a drug testing method that analyzes sweat to detect the presence of drugs and their metabolites in a person’s system. It offers a unique alternative to traditional testing methods, such as urine or blood tests, and is used in various settings, including rehabilitation programs, probation monitoring, and drug-free workplace initiatives. Below is an explanation of how sweat tests work and their effectiveness in detecting drug use.
How a Sweat Test Works:
Sample Collection: Sweat tests are commonly conducted using sweat patches. These patches are small, adhesive devices that are applied to the skin, typically on the upper arm or back. The patch contains a collection medium that absorbs sweat over a designated monitoring period, usually 1 to 14 days.
Sweat Absorption: As the user sweats naturally, the patch collects the sweat, which contains drug metabolites that are excreted through the skin. The test is designed to continuously monitor the individual’s sweat during the patch’s wear time.
Laboratory Analysis: Once the monitoring period concludes, the sweat patch is removed and sent to a laboratory for analysis. In the lab, the sweat sample is examined using various testing methods, such as enzyme-linked immunosorbent assay (ELISA) for initial screening and gas chromatography-mass spectrometry (GC-MS) for confirmation. These techniques help identify specific drugs and their metabolites present in the sweat.
Detection Window: Sweat tests can identify drug use over a period of several days to weeks, depending on the length of time the sweat patch is worn. However, the exact detection window can vary based on factors such as the type of drug, frequency of use, individual metabolism, and environmental conditions.
Limitations: The detection window is relatively limited compared to hair tests, and sweat tests may not detect very recent drug use (typically within the past few hours). As sweat is not continuously produced like urine, there may be periods of time when drug levels can fluctuate.
Common Drugs Detected: cocaine, marijuana (THC), opioids, methamphetamine, amphetamines
Saliva Testing
A saliva test, often referred to as an oral fluid test, is a method used to detect the presence of drugs by analyzing a sample of saliva. This type of testing has gained popularity due to its non-invasive nature, ease of collection, and rapid results. Saliva tests can be particularly useful for estimating recent drug use. Below is an explanation of how saliva tests work and their effectiveness in detecting drug use.
How a Saliva Test Works:
Sample Collection: The testing process involves collecting a saliva sample, typically using a specially designed swab or device. This swab can be placed in the mouth for a specified period (usually a few minutes) to absorb saliva. Some tests may use a device that directly collects saliva without the need for swabbing.
Drug Absorption: Saliva contains drug metabolites that enter the oral cavity from the bloodstream. After a person uses drugs, these metabolites can be detected in saliva within minutes to hours, reflecting recent use. Because saliva tests detect the presence of drugs relatively quickly after administration, they are particularly effective for identifying current impairment.
Laboratory Analysis: Once the saliva sample is collected, it may be analyzed on-site using portable testing devices, or it may be sent to a laboratory for more thorough testing. Tests typically use methods such as enzyme-linked immunosorbent assay (ELISA) for initial screening and gas chromatography-mass spectrometry (GC-MS) for confirmatory analysis.
Detection Window: The detection window for saliva tests is generally short, typically ranging from a few hours up to 2 to 3 days, depending on the specific drug and the individual’s metabolism. Saliva tests are particularly effective at identifying recent drug use rather than historical patterns.
Limitations: Saliva tests may not detect certain drugs that do not significantly appear in saliva or that are metabolized quickly. For example, larger doses of substances may move to urine faster than saliva, leading to possible undetected usage. Environmental factors such as food or drink consumption, oral hygiene products, or other substances in the mouth can potentially interfere with test results, leading to false positives or negatives.
Common Drugs Detected: marijuana (THC) (1-3 days after use), cocaine (1-2 days after use), amphetamines/methamphetamines (1-3 days after use), opiates (1-3 days after use), benzodiazepines (1-2 days after use)
Blood Testing
Blood testing13 is a method used to detect the presence of drugs and their metabolites in a person’s bloodstream. This testing approach is particularly effective for assessing recent drug use and can provide valuable information about the level of impairment caused by substances. Blood tests usually detect substances for a short period, typically within 1 to 24 hours.
How Blood Testing Works:
Sample Collection: A blood test is conducted by a healthcare professional who draws blood from a vein, typically in the arm, using a sterile needle. The sample is collected in a sealed vial to prevent contamination.
Laboratory Analysis: Once the blood sample is collected, it’s sent to a specialized laboratory for analysis. Various testing techniques can be employed, including immunoassays for initial screening and more advanced methods like gas chromatography-mass spectrometry (GC-MS) or liquid chromatography-mass spectrometry (LC-MS) for confirmatory testing. These methods enable the identification and quantification of specific drugs and their metabolites in the blood.
Detection Window: The detection window for drugs in blood14 can vary significantly depending on the substance, the amount used, the frequency of use, and individual metabolic factors. Generally, most drugs are detectable in the blood for a shorter period, usually from a few hours up to several days, making blood testing particularly useful for assessing recent drug use.
Limitations: While blood tests are highly reliable, they can be more invasive compared to other testing methods, which might deter some individuals from undergoing the procedure. Additionally, the testing process can be more time-consuming and costly than urine tests or other non-invasive methods.
Common Drugs Detected: marijuana (THC) (1-2 days after use), cocaine (1-2 days after use), heroin (6 hours to 1 day after use), alcohol (up to 6 hours)
Breath Testing
Breath testing15 is a non-invasive method used to detect the presence of alcohol and, in some cases, certain drugs in a person’s system. This testing method is particularly common for assessing alcohol consumption, especially in legal situations such as DUI (driving under the influence) checks.
How Breath Testing Works:
Sample Collection: Breath testing involves having an individual exhale into a breathalyzer device, which is designed to measure the concentration of alcohol or specific drugs present in exhaled breath. The process is straightforward and typically takes only a few seconds.
Detection of Alcohol: When alcohol is consumed, it enters the bloodstream and subsequently evaporates into the lungs. As the person exhales, some of the alcohol present in the lungs is released in their breath. Breathalyzers measure this alcohol concentration, often represented as blood alcohol concentration (BAC) in terms of grams of alcohol per deciliter of blood.
Detection of Drugs: While breath testing is most commonly associated with alcohol detection, some advanced breath analyzers can also test for drugs like marijuana or cocaine. These devices utilize different detection mechanisms, such as breath analysis for volatile compounds, to identify drug presence.
Limitations: Breath tests can be less accurate for detecting certain drugs compared to blood or urine tests. Environmental factors, calibration issues, and the presence of residue from substances can potentially lead to inaccurate readings, particularly for non-alcohol substances. Furthermore, breath testing primarily measures recent use, so it may not provide a comprehensive history of drug or alcohol consumption.
Each testing method has its own detection capabilities and limitations based on various factors, including the type of drug, individual physiology, and the specific methodology used in testing. Understanding these variables is essential for anyone preparing for a drug test, particularly those who may be affected by substance use. If you or someone you know needs assistance with addiction, seeking professional help is advisable.
Ways People Try to Evade Drug Tests
There are many reasons that individuals may try to evade a drug test.16 Attempting to evade a drug test can have significant legal and health ramifications. Legally, individuals may face serious consequences, including job loss, criminal charges, or disqualification from employment opportunities, especially in positions requiring drug-free compliance. From a health perspective, methods used to evade drug tests—such as substance adulteration or excessive detoxification practices—can pose risks to physical well-being, including dehydration, kidney damage, or other adverse side effects.
Here are examples of strategies that some might use to try to beat different types of drug tests:
Urine Tests
Dilution: Drinking large amounts of water or other fluids before the test to dilute urine, making drug concentrations less detectable. This may result in a “watered-down” sample.
Substitution: Using synthetic urine or the urine of someone else (usually a clean donor) to replace their own during the test.
Adulteration: Adding substances, such as bleach, vinegar, or commercially available adulterants, to the urine sample to mask or alter drug concentrations.
Detox Products: Purchasing products marketed as detoxifying agents that claim to cleanse the body of drugs quickly, often consisting of various vitamins, minerals, and herbal ingredients.
Hair Follicle Tests
Cutting Hair: Cutting or shaving hair shortly before the test to avoid detection. This can also extend to body hair if necessary.
Using Detox Shampoos: Applying hair detoxification shampoos that claim to remove drug traces from the hair shaft prior to testing. These products may not be consistently effective.
Switching Samples: Attempting to use hair from another person who is drug-free to replace their own sample.
Sweat Tests
Patch Interference: Trying to remove or tamper with the sweat patch on the skin, though this is likely to be monitored in a controlled environment.
Using Products: Applying topical creams or powders that claim to block sweat excretion or mask drug detection.
Saliva Tests
Rinsing Mouth: Rinsing the mouth with water or mouthwash just before taking the test to potentially reduce the concentration of drugs in saliva.
Eating or Drinking: Consuming certain foods or drinks (e.g., citrus juices) that individuals believe might cleanse their system or dilute drug presence before the test.
Blood Tests
Timing Use: Timing drug use close to the test taking advantage of quick metabolism to avoid detection. Individuals may refrain from using drugs for a period leading up to the test.
Hydration: Drinking excessive amounts of fluids in an attempt to dilute blood concentration may have limited effectiveness, as blood tests are typically able to detect alterations.
Avoidance: Avoiding drug use to allow the natural metabolism and elimination of substances from the bloodstream prior to the test.
Breath Tests
Breath Control: Some individuals may try to mask alcohol breath by holding their breath or performing physical activities to temporarily reduce their breath alcohol concentration.
Chewing Gum or Mints: Using breath fresheners immediately before a test to try to mask the scent of alcohol.
Attempting to cheat a drug test can be risky and doesn’t guarantee success. Drug testing technology continues to advance, and many tests are designed to detect tampering or other manipulative actions. Additionally, many employers and organizations have strict policies against drug use and may impose severe penalties for any attempt to deceive testing procedures.
Instead of attempting to evade detection, individuals battling substance use issues should consider seeking addiction treatment options through counseling, rehabilitation programs, or other resources to address their challenges in a healthier manner.
Take the First Step Toward a Healthier Future
Understanding how long drugs stay in your system is more than just a matter of timelines—it’s about recognizing the impact that substance use can have on your health, relationships, and opportunities. If you’re facing challenges related to drug use, know that you’re not alone—and that recovery is possible.
Choose to prioritize your well-being. Reach out to a healthcare provider, addiction specialist, or support group today. Professional help can provide the tools and guidance you need to reclaim your life, restore your health, and build a future rooted in clarity, confidence, and connection.
Your journey toward healing can start now. Take that first step today.
FAQs
Q: How long do drugs typically remain detectable in urine?
A:Detection times17 vary by drug. For example, marijuana can be detected for up to 30 days in chronic users, while cocaine may be detectable for 2 to 4 days.
Q: What factors affect how long a drug stays in the system?
A: Factors include the type of drug, dosage, frequency of use, metabolism, body composition, hydration level, and the testing method used.
Q: How long do drugs remain detectable in hair follicles?
A:Hair follicle tests18 can typically detect drug use for up to 90 days, as drugs are incorporated into the hair as it grows. The longer the hair sample, the longer the detection window.
Q: How long can alcohol be detected in the system?
A: Alcohol is usually detectable in urine for about 12 to 24 hours after consumption, but this can vary based on the amount consumed and the individual’s metabolism.
Q: How long do opioids stay in the system?
A: Opioids like oxycodone and hydrocodone can generally be detected in urine for 3 to 4 days after use. Heroin may be detectable for about 2 to 7 days.
Q: Can lifestyle factors influence drug detection times?
A: Yes, factors such as diet, exercise, hydration, and overall health can impact how quickly drugs are metabolized and cleared from the body.
Q: How long do stimulants like methamphetamine stay in the system?
A: Methamphetamine can be detected in urine for about 1 to 3 days after use.
Q: How long do benzodiazepines remain detectable?
A: Benzodiazepines can vary greatly; shorter-acting ones like alprazolam may be detectable for about 6 to 12 hours, while longer-acting ones like diazepam can be detected for several weeks.
Q: What about cannabis? How long does it stay in the body?
A: Cannabis (THC) can be detectable in urine for 3 days in occasional users, but in regular or heavy users, it can remain detectable for 30 days or more.
Q: Is it possible for drug tests to yield false positives?
A: Yes, certain substances, medications, or even some foods can lead to false positives on drug tests. Confirmatory testing is often used to verify results.
Q: How can hydration affect drug test results?
A: Excessive hydration may dilute urine, potentially leading to negative results,19 while dehydration can concentrate drugs, making them easier to detect.
Q: Can drugs be detected after quitting?
A: Yes, drug metabolites can remain in the system for varying lengths of time after cessation of use. Detection windows depend on the drug and the individual’s metabolic rate.
Q: How do urine and blood tests differ in terms of detection times?
A: Urine tests generally have longer detection windows20 (days to weeks) than blood tests, which typically reflect recent use (1 to 24 hours).
This article summarizes a powerful conversation from the Giving Voice to Depression podcast, hosted by Terry McGuire and featuring guest Ari Cohen. Ari, a social worker and mental health advocate, shares her deeply personal story of living with depression from childhood, navigating suicidal ideation, and eventually learning to pursue healing for herself—not just for others.
Through Ari’s reflections and the insights of co-host Dr. Anita Sanz, this episode explores the often-overlooked question: Who are you getting better for? It’s a question that reveals the core of how we view ourselves, our worth, and the motivation behind our recovery.
These 11 lessons highlight the emotional and practical takeaways from Ari’s journey—and may help you or someone you love begin to view healing through a new, more self-compassionate lens.
1. Depression Isn’t Always Obvious—Especially in Children
Ari’s depression began presenting itself not through sadness, but through physical symptoms: fatigue, body aches, and unexplained weight loss.
As Ari recalls:
I had lost 10 pounds, and at 11, you should be growing, not going in the other direction. I showed that I was really not interested in things. I was sleeping a lot more than usual. And I just was pretty numb to a lot of life.
She credits her family doctor for recognizing that something deeper was going on. Instead of brushing off the physical complaints, the doctor discreetly informed Ari’s mother of her concern about the emotional and psychological symptoms.
Key takeaway:
Depression in young people may look like physical illness.
Early, compassionate intervention can shift the course of someone’s life.
2. A Diagnosis Can Become an Identity
Being diagnosed at 11 left Ari with few tools to separate herself from her depression. For years, it was the defining element of her identity.
As she explains:
It used to be at the very beginning [of how I described myself]. And maybe the only thing I ever said about who I was to people.
She adds:
I just embraced this label of depression. Like, this makes so much sense for me. This describes who I am.
Receiving a diagnosis can bring clarity, but when it overshadows the rest of a person’s personality, dreams, or interests, it can limit their sense of identity and possibility.
What helps:
Practicing language that reflects your whole self.
Reconnecting with interests and parts of identity lost during struggle.
3. Medication Is Not One-Size-Fits-All
Shortly after being prescribed antidepressants, Ari began experiencing suicidal thoughts—an effect that was not yet widely discussed for children on these medications.
As Ari recounts:
After taking the medication for two weeks, I had my very first suicidal thoughts. And I wasn’t scared, but I told my mother and she was scared.
That honest conversation with her mother led to immediate medical attention and a revised treatment plan.
Important reminders:
Side effects don’t mean failure—they mean it’s time for a conversation.
Being honest about your experience with medication is an act of self-advocacy.
4. You Can Be in Treatment Without Healing
Despite being in therapy and taking medication, Ari wasn’t on a healing journey—at least not for herself.
She candidly reflects:
I wasn’t really getting better for me. I didn’t know what getting better meant. I was just told by doctors, this is the treatment.
She goes on to say:
I had this goal that I’m gonna look better, do better, so I can go to summer camp.
It wasn’t about wellness—it was about meeting expectations.
This kind of external motivation, while common and sometimes necessary, can prevent us from identifying our own reasons to recover.
5. Trauma Deepens Depression’s Roots
At 14, Ari’s stepbrother and his girlfriend died by suicide. That loss reshaped her understanding of pain—and deepened her resolve to prevent it from touching her family again.
As she solemnly shares:
I just didn’t ever want to see what I saw happen to the family because of me. I wanted to make sure I did everything I could so that they were spared the pain, just the devastation.
She made a vow in that moment—to ask for help before she ever reached that point herself.
6. Asking for Help Can Be a Lifesaving Habit
A few years later, after a painful breakup, Ari kept that promise to herself. She told her mom she was in crisis and sought help at a more supportive facility.
For the first time, a clinician asked for her input. As Ari recalls:
This is the first helping person I can remember asking me: What do you think would make it better?
She didn’t hesitate:
I want to meet other kids like me. I want to meet people that are struggling.
That honest desire to feel seen was the start of a new direction in her care.
7. Finding Your People Changes Everything
Ari found community in an outpatient program that connected her with other teens who were also struggling with their mental health.
As she describes it:
These kids had it harder than I did… and they were still here and they’re still in this room fighting for it.
That experience gave her perspective and solidarity. Her pain no longer existed in a vacuum. She wasn’t broken—she was part of a resilient, fighting community.
8. Healing for Yourself Requires a Mental Shift
A transformative moment arrived when a therapist posed a life-changing question: “Who are you doing this for?”
Ari admits:
That was the first time I’d been faced with that question and really reflected… No, I’ve never been doing this for me.
She then makes a quiet but powerful declaration:
I was ready to at least try. I’m trying to feel like I am worthy of a life worth living.
That internal motivation didn’t erase her depression, but it shifted her reason for showing up—and that changed everything.
9. You Deserve Good Things—Because You Exist
Like many who live with depression, Ari struggled with self-worth. She believed good things had to be earned through suffering, sacrifice, or service.
As she explains:
I didn’t really believe that just because I was born, I was worthy of positive things in my life.
The journey to unlearn that belief has been ongoing, but recognizing it was a pivotal start.
10. Doing It For Yourself Doesn’t Mean Doing It By Yourself
Ari makes an important distinction about solo versus self-guided healing: “Even though I have intrinsic motivation to do this for myself… I’m still not alone with it and I can ask for help.”
She also offers a metaphor that hits home:
You need to fill your gas tank… you eventually will run out and then your car will tell you that you’ve run out.
And as Terry eloquently put it:
Doing something for ourselves… is not the same as doing it by ourselves.
You can do it for you while still leaning on others. Those aren’t opposing truths.
11. Rediscovering Yourself Takes Time and Gentleness
For Ari, healing also meant gently reintroducing herself to joy, spirituality, and creativity.
She shares:
One of the ways we can come back to ourselves is exploring things that we are passionate about and that we enjoy.
From reading to synagogue attendance to writing letters to her struggles—like one she addressed to “suicide”—Ari used journaling to recognize how much of her identity had been tied to pain.
As she reflects:
Seeing it on paper… that I was owning so much of my identity to these things and not seeing the rest of myself really helped.
Final Thoughts: You Are Worthy of Healing—Not Just Survival
This episode is a gentle but powerful reminder that healing doesn’t require perfection. It begins with curiosity, honesty, and the willingness to try.
As Dr. Anita Sanz beautifully summarized:
She came to believe that she was a good person and she was worthy of good things… not just because it would make other people feel better, but because she deserved that.
And as Terry reminded listeners:
It was for ourselves, not by ourselves.
Whether you’re surviving for others or struggling to find your reason, Ari’s story shows us that our motivation can shift. You don’t need to have it all figured out to begin. You don’t need to love yourself perfectly to believe you deserve care.
Your life matters—to others, yes. But especially to you.
Key Takeaways
Doing it for yourself doesn’t mean doing it alone. Ask for help. Accept support. Use resources.
Depression in children can appear as physical symptoms. Early attention is key.
Medications require monitoring. Side effects like suicidal ideation are serious and must be reported.
You can be compliant with treatment and still not be healing. Real change requires internal motivation.
External motivators (like family or fear) can keep you alive, but may not sustain healing.
Peer connection is powerful. Community reduces shame and builds hope.
Healing for yourself is a choice—and a process. You don’t have to fully believe it to begin.
You are more than your diagnosis. Rediscover passions and identity beyond the label.
If you have attention deficit hyperactivity disorder (ADHD), you might feel like your emotions are on a roller coaster—intense joy one moment, frustration or sadness the next. This experience has a name: emotional dysregulation. It’s a common but often overlooked aspect of ADHD that affects how you process and express feelings.
Some people with ADHD say they feel like their emotions are “turned up to 11” while everyone else seems to operate at a 6 or 7. That intensity isn’t a character flaw or lack of willpower—it’s a difference in how your brain processes emotional information.
While neurodivergence is gaining visibility, people rarely talk about how emotional dysregulation can be as disruptive as better-known ADHD symptoms like inattention and hyperactivity. But with targeted strategies and support, plenty of ADHDers find ways to harness their emotional intensity and view it as a strength, not a limitation.
Let’s explore how you can do just that.
What Is Emotional Dysregulation in ADHD?
If your emotions are dysregulated, it means you’re having a hard time managing your feelings and returning to a calm state. It’s like having emotions that feel bigger and harder to control than those of neurotypical people.
Emotional challenges aren’t always discussed as core symptoms of ADHD in diagnostic criteria, but studies show that 34-70% of adults with ADHD struggle to control their emotions.1 For many people, deficient emotional self-regulation just as disruptive as feeling hyperactive or not being able to focus.
When you have ADHD and emotional dysregulation, you might:
Feel emotions more strongly than situations seem to call for
Switch quickly from one feeling to another
Find it hard to calm down once you’re upset
Struggle to put your feelings into words
Have trouble shifting your attention away from things that upset you
This isn’t about being too emotional or overreacting. Your brain simply processes feelings differently, which makes it harder to use the mental tools that generally help people manage their emotions.
The good news is that more doctors and researchers are starting to recognize emotional dysregulation as an important feature of ADHD. “In the last 15 years or so, we’ve come to realize that emotion dysregulation is a key component of ADHD,”2 says psychologist and ADHD researcher Paul Rosen, PhD. This growing awareness means better understanding, and ultimately, more helpful approaches to treatment.
What Emotional Dysregulation Looks Like in Daily Life With ADHD
What does emotional dysregulation actually look like in everyday life? Here are some common examples:
In adult ADHD,3 emotional dysregulation might appear as:
Getting frustrated when plans change unexpectedly
Feeling overwhelmed by criticism, even when it’s constructive
Getting intensely excited and talking over people
Having trouble letting go of perceived slights or rejections
Feeling emotions so strongly that they interfere with your decision-making
Having meltdowns that seem out of proportion to the situation
Showing extreme excitement that’s hard to settle down from
Getting discouraged easily when they’re dealing with challenges
Reacting intensely to changes in their routine
Struggling with transitions between activities
Emotional dysregulation is different from typical emotional responses because of its intensity, how quickly it arises, and how hard it is to return to a baseline state. Some people describe it as being overwhelmed by emotions that are too strong to handle using their regular self-soothing techniques.
Why People With ADHD Experience Emotional Dysregulation
In the ADHD brain, the areas responsible for controlling emotions (such as the amygdala and prefrontal cortex) don’t communicate as efficiently with the emotional centers. That means the feelings arise normally, but the brain’s braking system for those feelings doesn’t engage as quickly or effectively.
ADHD affects executive functioning:6 mental skills like working memory, flexible thinking, and self-control that play a major role in regulating your emotions. When your executive functions aren’t operating at full capacity, managing emotions is harder.
Delayed development of emotional regulation skills: The ability to manage emotions develops more slowly in people with ADHD, which means you might still be working on skills that others developed earlier.
Reduced impulse control: ADHD increases emotional impulsivity, meaning your emotional reactions may tend to come out before your brain has a chance to filter them.
Difficulty shifting attention: Getting “stuck” on emotional triggers can make it harder to move past negative feelings (like when a small criticism replays in your head all day).
Working memory challenges: Even when you know what helps calm you down, your brain might forget these tools right when you need them most.
Your upbringing also plays a role. Growing up with undiagnosed ADHD often means your caregivers frequently criticize or misunderstand you, which can make your emotional responses even more intense as a protective mechanism.
For more insight into how early experiences can impact emotional regulation throughout life, see our guide to healing from childhood trauma.
Treatment Approaches for Emotional Dysregulation in ADHD
If big emotions are making life harder for you, there’s good news! Several interventions can help. Most people do best with a mix of approaches that fit their specific needs.
Medication
ADHD medications8 help a lot of people get a better handle on their emotions. Stimulants like Ritalin, Concerta, Adderall, and Vyvanse work by boosting certain brain chemicals that help with focus—and often emotional control, too.
Non-stimulant options like Strattera, Intuniv, and Wellbutrin might also help some people manage emotional symptoms.
Note: Recovery.com does not give medical advice, and medication affects everyone differently. You should work with an ADHD-specialized mental health professional who can give you a thorough assessment and create a treatment plan accordingly. They can help you understand if medication might be helpful for your specific situation and monitor how it’s working for you.
Therapy Approaches
Several types of psychotherapy can be especially helpful:
Cognitive behavioral therapy (CBT) helps you spot thought patterns that trigger strong emotions and teaches you healthier ways to think.
Dialectical behavior therapy (DBT) focuses on specific skills for handling negative emotions, dealing with stress, and improving relationships.
Mindfulness-based therapy teaches you to notice your feelings without immediately acting on them by observing your emotions without judgment.
Self-Management Strategies
There are also some things you can do on your own to manage your emotions better:
1. Know Your Triggers
Start paying attention to what sets you off. Learn how to recognize the patterns. Maybe it’s running late, feeling criticized, or even being hungry or tired. Keep a note on your phone about what happened before you got upset. Learning to recognize your patterns can help you avoid or prepare for these situations.
These tools can help:
Tracking your moods, and what caused them, in a daily journal or mood tracking app
Taking a self-assessment using a standardized questionnaire (like the SR-WRAADDS) to rate your emotional responses and regulation difficulties
Scheduling regular check-ins with your therapist or a friend
2. Create Your Own Pause Button
Come up with a quick routine to use when you feel your emotions building. This could be as simple as taking a few deep breaths, stepping outside for a moment, or even just saying “let me think about that” before responding to someone. The trick is to put a little space between what happens and how you respond.
3. Build a Toolbox of Coping Skills
Different emotions might need different tools. When you’re angry, a quick walk and some deep breaths might help you burn off some energy. When you’re anxious, try the 5-4-3-2-1 method9 (name 5 things you see, 4 things you feel, and so on) bring yourself back to the present moment. Much of what you learn in therapy is building your internal resources to better cope with challenges in the future.
4. Be Kinder to Yourself
People with ADHD are often hard on themselves. Try talking to yourself like you would to a good friend who’s struggling. Instead of “What’s wrong with me?” you might try, “This is hard, but I’m doing my best.” How you talk to yourself10 plays a big role in your self-esteem.
Ways to Support Someone With ADHD Emotional Dysregulation
If someone you care about has ADHD and struggles with big emotions, here’s how you can help:
Just listen: When they’re upset, sometimes the best thing you can do is simply hold space without trying to solve the problem. Even if their reaction seems over-the-top to you, you can acknowledge how they’re feeling with something like, “I understand you’re really upset about this.”
Don’t invalidate: Phrases like “calm down,” “you’re overreacting,” or “it’s not that big a deal” usually make things worse. They can feel dismissive and often increase frustration.
Create a signal: Together, come up with a word or gesture that either of you can use when emotions start simmering. This gives your loved one a chance to use their coping skills before things escalate.
Take Care of You, Too
Supporting someone with mental health conditions can be draining. Make sure you’re looking after your own needs and setting healthy boundaries.
It also helps to remind yourself that your loved one isn’t choosing to have big emotional reactions—this is a real part of ADHD that requires patience and understanding.
Embracing Your Emotional Range: Learn to Thrive With ADHD Emotions
Emotional intensity isn’t all bad. It can fuel creativity, passion, and deep connections when it’s channeled effectively. With support and practice, the emotional side of ADHD can become more manageable—and even become your superpower.
Remember, the goal isn’t to stop having feelings (they’re an essential part of being human!) but to express them in ways that work better for you and your relationships.
Reaching out for help is a smart move, and finding a provider who gets the emotional challenges of ADHD makes a huge difference. Our treatment finder lets you search for programs that match your needs—connect with an ADHD treatment provider today and start creating an emotional life that worksforyou.
FAQs
Q: What is an example of ADHD emotional dysregulation?
A: Someone with ADHD might overreact to minor frustrations—like snapping in anger when plans change unexpectedly or feeling devastated over small mistakes—due to difficulty regulating emotional responses.
Q: What helps emotional regulation in ADHD?
A:Mindfulness techniques, behavioral therapy, regular routines, and sometimes medication can help individuals better manage emotional ups and downs.
Q: How to treat emotion dysregulation?
A: Treatment typically involves a combination of cognitive behavioral therapy (CBT), skills training in emotional awareness, medication (like stimulants or antidepressants), and lifestyle changes that support emotional stability.
Q: What does emotional dysregulation look like?
A: It can appear as mood swings, impulsive outbursts, difficulty calming down after becoming upset, or feeling emotions more intensely than others might in similar situations.
Q: Is emotional dysregulation part of ADHD?
A: Yes, emotional dysregulation is not part of the core diagnostic criteria, but it is a common and clinically significant feature of ADHD, particularly in adults and adolescents.
Q: How is emotional dysregulation treated?
A: Besides therapy and medication, structured daily habits, emotional coaching, and support groups can provide effective ways to cope and improve self-regulation.
Q: When are adaptive strategies most predictive of psychopathology?
A: Studies show that the absence of adaptive emotional regulation strategies—especially during childhood or adolescence—can predict later development of mood disorders or anxiety, particularly in individuals with ADHD.
Q: Do inattention and hyperactivity symptoms equal scholastic impairment?
A: Not always, but they often correlate. These symptoms can disrupt focus, memory, and organization, leading to academic struggles, especially when emotional dysregulation is also present.
Q: How can mobile devices be optimized for users with attention deficit hyperactivity disorder?
A: Apps that promote task management, mindfulness, and structured reminders—along with distraction blockers—can support focus and emotion regulation in people with ADHD.
Q: What are some strategies to improve emotional regulation?
A: Deep breathing, journaling, practicing delay before reacting, naming emotions out loud, and using grounding techniques are simple but powerful tools to build better emotional control.
Q: Can emotional dysregulation in ADHD be managed with therapy?
A: Absolutely. Therapies like CBT and dialectical behavior therapy (DBT) are effective in teaching coping skills, emotional awareness, and self-regulation strategies.
Q: Can therapy help with emotional dysregulation in ADHD?
A: Yes—therapy provides a safe space to build emotional insight and practice tools that reduce the intensity and duration of emotional reactions.
Q: Can emotional dysregulation in ADHD lead to other mental health issues?
A: Yes, unmanaged emotional dysregulation may contribute to anxiety, depression, low self-esteem, and relationship difficulties over time.
Q: Can ADHD medication help with emotional dysregulation?
A: In many cases, yes. Stimulant and non-stimulant ADHD medications can help regulate attention and impulsivity, which in turn can reduce emotional reactivity and improve mood regulation.
Living with attention deficit hyperactivity disorder (ADHD) often means facing challenges that go beyond attention issues. Many people with ADHD struggle with what experts call executive dysfunction: impairments in the management system in the brain that helps us organize thoughts, prioritize tasks, and follow through on things we start.
The frustration of knowing what needs to be done but struggling to start or complete tasks isn’t a character flaw. It’s a neurological difference in how the ADHD brain processes information and organizes behavior. These invisible barriers can affect everything from your morning routine to your career goals.
Let’s explore the relationship between ADHD and executive function and what practical strategies can make a real difference in your daily life.
What Is Executive Function?
Executive functions1 are the mental skills that help you manage yourself and navigate complex situations. They include abilities like planning ahead, prioritizing, problem-solving, self-regulation, impulse control, and multitasking.
Everyone relies on these skills to handle daily responsibilities and work toward long-term goals. When executive functions are impacted by ADHD, even routine tasks can require a lot more mental effort than they might for others.
ADHD and Executive Dysfunction: The Connection
ADHD and executive dysfunction are closely linked. Most people with ADHD have trouble with executive function skills, though these challenges look different from person to person.
Neuroscience shows that ADHD affects how certain brain areas develop,2 especially parts that help us plan, focus, and control impulses. These brain regions may grow differently or work differently in people with ADHD.
Experts are now acknowledging executive dysfunction as a core symptom of ADHD3 instead of a separate issue. Medication helps some people improve these skills, but most people still need extra strategies to manage daily tasks.
When you understand this connection, it makes sense why addressing only inattention doesn’t solve all ADHD problems. That’s because trouble with starting tasks, keeping track of time, and staying organized comes from the same brain differences that affect attention.
Signs of Executive Dysfunction in ADHD
Executive function deficits show up in several ways. You might recognize difficulties in these areas in yourself or someone you care about:
Starting Tasks
Procrastination: putting off important work until the last minute
Freezing when you need to start big projects
Needing extra pressure (like deadlines) to get started
Managing Time
Always thinking tasks will take less time than they do
Losing track of time while doing activities
Finding it hard to plan ahead
Remembering Things
Forgetting what you were doing in the middle of a task
Having trouble keeping information in mind while working
Often misplacing your phone, keys, or wallet
Staying Organized
Creating systems but struggling to stick with them
Feeling overwhelmed by messiness or too much information
Finding it hard to break big projects into smaller steps
Having trouble calming down or regaining self-control when you’re upset
Getting very frustrated by small problems
The 30% rule for ADHD4 helps explain these challenges. This idea suggests that people with ADHD develop executive skills about 30% more slowly than others. For example, a 30-year-old with ADHD could have executive function abilities similar to a 21-year-old without ADHD. This isn’t about how smart they are—it’s about how certain areas of the brain develop.
These daily challenges can make you feel frustrated or bad about yourself. Many people with ADHD or executive function disorder blame themselves, thinking they’re just lazy or unmotivated. But the reality is that their brains are working differently, which makes these tasks genuinely harder.
5 Strategies to Improve Executive Function When You Have ADHD
Living well with executive dysfunction means finding strategies that work for your unique brain. Here are some approaches that ADHDers find helpful:
1. Create External Structure
Making time visible can be a game-changer for ADHD brains.6 Try setting a 25-minute timer for focused work sessions. Visual reminders placed where you’ll definitely see them, like sticky notes on the bathroom mirror, can prevent forgotten tasks. Creating simple routines for regular activities, like always putting your keys in the same spot, reduces daily decision fatigue. Breaking tasks into very small steps also helps overcome paralysis—instead of tackling “clean kitchen,” try just “clear counters” as a starting point.
Takeaways:
Set timers
Use visual reminders
Always put things in the same place
Create simple routines
Breaking tasks into small steps
2. Use Technology to Your Advantage
Technology can serve as your external brain. Setting multiple alarms for important events ensures backup when your time awareness falters. Apps designed specifically for ADHD7 can break complex tasks into manageable steps and provide helpful reminders. Calendar alerts with specific, detailed reminders work better than vague notes, and digital task managers that send notifications can keep important items from falling through the cracks.
Takeaways:
Set multiple alarms for important events
Use ADHD apps and digital task managers
Use calendar alerts with specific notes
3. Adjust Your Environment
Your surroundings have a major impact on your executive function.8 Reducing distractions in your workspace removes hurdles for your attention. Noise-canceling headphones can help if sounds easily pull your focus away. Consider organizing items by how you use them rather than by category, making functional sense for your daily needs. Making important items more visible through clear containers or open shelving prevents the “out of sight, out of mind” problem.
Takeaways:
Minimize distractions in your space
Usenoise-canceling headphones
Organize items by how you use them
Make sure important items are easily visible
4. Use Body-Based Techniques
Physical strategies can also help. Regular exercise improves focus and cognitive function9 for many people with ADHD. Proper sleep improves your decision-making and makes a dramatic difference in your ability to manage symptoms of executive dysfunction. Some people find that fidget toys help them stay more focused during meetings or conversations. And short breaks for movement can reset your attention when you feel your focus drifting.
Takeaways:
Aim to get regular sleep and exercise
Use fidget toys in situations where you have to sit still
Take mini movement breaks
5. Ask for Social Support
Let your loved ones know how they can communicate most helpfully with you. If verbal directions tend to evaporate from your memory, ask for written instructions. If you struggle with focus while working, try working alongside someone who quietly works near you. Share your goals with a friend and have regular check-ins to increase your accountability.
For even more structured support, an ADHD coach or accountability partner can provide consistent guidance that’s tailored to your specific challenges.
Takeaways:
Ask for written instructions
Work next to someone who’s working quietly
Enlist an accountabilabbuddy to help you stay on track
Hire an ADHD coach for structured support
You may need to experiment with different approaches until you find what helps you function best. The most effective strategies are the ones that address your specific challenges, and that you will actually consistently use.
Treatment Options for Executive Dysfunction
Self-help strategies can help you manage executive dysfunction, but they’re even more powerful when combined with professional treatment. These options are commonly used to treat ADHD executive dysfunction:
Psychiatry (Medication)
Medication is often the first line of treatment for ADHD, and many people find it helps with issues related to executive function. Stimulant medications like Adderall, Ritalin, and Vyvanse show positive results for about 70-80% of people with ADHD,10 as they help with focus, task initiation, and working memory. There are also non-stimulant options like Strattera for those who don’t respond well to stimulants or have unwanted side effects.
The effects of medication vary from person to person. Finding the right ADHD medication and dosage usually means working closely with your prescribing doctor to find what works best for you.
Helpful Therapies for Strengthening Your ADHD Executive Skills
Several therapy approaches can help build executive function skills.
Cognitive behavioral therapy (CBT)teaches practical ways to manage ADHD challenges through changing thought patterns and developing concrete strategies.
ADHD coaching focuses on real-world applications, helping you create systems that work with your natural brain function to accomplish goals and manage daily responsibilities.
Occupational therapy offers specialized help with organization and time management skills through hands-on techniques.
Mindfulness practices, including meditation and simple breathing exercises, can improve your focus and make it easier to control impulses.
Working memory training programs: Special games and exercises can strengthen your ability to hold information in mind while working on tasks.
Psychoeducation: Learning about how ADHD affects your brain helps you understand your challenges and find strategies that actually work for you.
When to Seek Professional Help
Professional help becomes essential when executive dysfunction significantly impacts your quality of life, affecting your work, relationships, or emotional well-being. If you’re diligently trying strategies on your own but still struggling to manage day-to-day tasks, expert guidance can make a big difference.
It’s especially important to reach out if your feelings of frustration or sadness about ADHD become overwhelming or start causing anxiety or depression. A mental health professional can help if you feel lost among all the possible approaches, steering you toward the right combination of interventions for your needs.
Many people find they benefit most from a combination of medication, therapy, and self-help strategies.
How to Be an Ally: Supporting Someone With Executive Dysfunction
It’s all of our job to educate ourselves on mental health conditions to create safer spaces for those around us. If someone you love has ADHD and executive dysfunction, your support can make a big difference.
Understanding Helps
Learning about ADHD and executive function helps you recognize these challenges as real neurological differences, not excuses. Understanding grows patience when you realize tasks that seem simple to you might be genuinely difficult for someone with executive dysfunction.
Practical Support
Offer clear, written instructions for complex tasks and help break down projects into smaller steps. Create organizational systems together rather than imposing your own. Gently reminding your ADHD friend without criticism can provide the external cue their brain needs.
Emotional Support
Celebrate small wins and avoid comparing your loved one to people without an attention deficit disorder. Be patient during tough moments and focus on their strengths, not just the challenges.
Workplace Support
Advocate for accommodations like written instructions and distraction-free workspace options to support your neurodivergent coworkers.11 When we learn to recognize the unique perspectives that often come with adult ADHD and other forms of neurodiversity (such as autism/autism spectrum disorder) as valuable assets, everyone thrives.
Get Help to Build a Life That Works With Your ADHD Brain
Executive dysfunction in ADHD presents some real challenges, but with understanding and the right strategies, these obstacles can become manageable. It may take some time and patience to find what works for your unique brain.
Instead of forcing yourself to fit into systems designed for neurotypical brains, success often comes from creating approaches that work with your natural strengths. Professional support can help you create a life that accommodates your executive function differences while still achieving your goals.
Use our search tool to find ADHD treatment programs that match your needs and connect directly with a specialist today.
FAQs
Q: How do you know if you have executive dysfunction?
A: Signs include trouble starting tasks, poor time management, difficulty organizing, problems with working memory, and emotional regulation challenges. If these issues significantly impact your daily life, consider talking to a healthcare provider about assessment.
Q: Does ADHD always cause executive dysfunction?
A: Most people with ADHD experience some degree of executive function challenges, though they vary in type and severity. Executive dysfunction is considered a core feature of ADHD, not a separate condition.
Q: What is the 30% rule for ADHD?
A: The 30% rule suggests that people with ADHD develop executive skills about 30% more slowly than their peers. This helps explain why adults with ADHD might struggle with skills that others their age have mastered.
Q: Can therapy help with executive dysfunction in ADHD?
A: Yes, several therapy approaches can help, including cognitive behavioral therapy (CBT), ADHD coaching, and occupational therapy. These treatments teach practical skills and strategies to manage executive function challenges.
Q: How can someone with ADHD improve their executive function?
A: Improvement comes through a combination of understanding your challenges, creating supportive environments, using tools and technology, establishing routines, and possibly taking medication. Professional support often helps this process.
