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How Executive Dysfunction Affects People With ADHD (And 5 Techniques That Help)

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. 

Illustration of a frustrated person holding a smartphone displaying a chaotic GPS map route, with the caption: “Executive dysfunction in ADHD is like having a GPS that knows the destination but keeps rerouting.” Visual metaphor highlights challenges with focus and planning in ADHD.

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.

Infographic titled “7 Tips for Managing Executive Dysfunction in ADHD” with icons and strategies including: use clocks and timers, break tasks into micro-steps, use digital reminders and task lists, simplify your environment, start with one task, work with supporters, and write things down. Features a brain filled with tools to symbolize practical coping skills.

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

Handling Emotions

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.

How Executive Dysfunction Impacts Daily Life

When executive function skills don’t work well,5 everyday tasks are much harder. This can show up as challenges in several areas of your life:

At Work or School

  • Missing deadlines even when you know the work is important
  • Trouble following multi-step instructions
  • Difficulty switching between different tasks
  • Struggling to stay focused in meetings or classes

At Home

  • Leaving piles of unfinished projects around the house
  • Paying bills late, even when you have the money
  • Forgetting things when you shop without a list
  • Feeling overwhelmed by household chores

In Relationships

  • Forgetting important dates or commitments
  • Being late to social events
  • Interrupting others in conversation
  • Seeming uninterested when your mind wanders

Personal Health

  • Forgetting to take medications
  • Putting off medical appointments
  • Trouble with sleep hygiene
  • Finding it hard to stick with exercise routines

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.

Infographic titled “Main Struggles of Executive Dysfunction in ADHD” highlighting five key challenges: task initiation, time management, working memory, organization skills, and emotional regulation. Includes specific issues like freezing at the start, losing track of time, forgetting steps mid-task, difficulty with clutter, and intense emotional responses.

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 
  • Use noise-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.

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What Is Wet Brain? 5 Important Truths That Could Prevent Brain Damage

If you’ve heard the term “wet brain,” you might be wondering what it means. Put simply, wet brain happens when long-term alcohol consumption causes a severe shortage of vitamin B1 in the body, which then damages the brain. It’s medically known as Wernicke-Korsakoff syndrome, and it can affect basic things like memory, balance, and mental function.

You don’t have to be a heavy drinker to develop wet brain—it can happen to anyone who regularly drinks alcohol. The good news is that getting help early can protect your brain from the effects of alcohol. In this guide, we’ll walk you through the warning signs, risk factors, treatment options, and the path to recovery.

Infographic titled “Early Warning Signs of Possible Wet Brain” with icons illustrating symptoms including mental confusion, loss of coordination, abnormal eye movements, drowsiness or fatigue, dizziness or vertigo, and trouble focusing; a cartoon brain with a flashing red siren is shown on the right.

1. Wernicke-Korsakoff Syndrome Is a 2-Stage Brain Condition

Wernicke-Korsakoff syndrome (WKS),1 commonly known as wet brain, is actually 2 separate conditions that often occur together. You can think of it as a 2-stage problem that affects your brain.

The first stage, called Wernicke’s encephalopathy, happens when your body doesn’t have enough vitamin B1 (thiamine).2 Your brain needs this vitamin to work properly. Without it, your brain tissue can become damaged, especially in areas that control balance, eye movements, and basic mental functions.

The second stage, Korsakoff syndrome, is a neurological disorder that can develop if Wernicke’s encephalopathy isn’t treated quickly. The main traits of this phase are memory impairment and difficulty learning new information. You might find yourself forgetting recent conversations or having trouble remembering how to do familiar tasks.

The nickname “wet brain” comes from the way this condition affects brain tissue. When someone has severe thiamine deficiency,3 it can cause swelling in the brain and damage brain cells, making brain tissue appear “wet” when examined. While this term isn’t a medical one, it’s widely used as it helps people understand the physical nature of the condition.

Both stages of wet brain are serious medical conditions that need immediate attention. Without treatment, the damage can become permanent. But catching it early and getting proper medical care can make a big difference in your recovery.

Infographic titled “The Two Stages of Wet Brain” showing Stage One: Wernicke’s Encephalopathy with symptoms like confusion, coordination loss, eye movement issues, and dizziness; and Stage Two: Korsakoff Syndrome with severe memory loss, personality changes, and emotional issues. Includes illustrations of brains and a visual bar indicating increasing chances of irreversible damage.

2. Alcohol Disrupts Essential Vitamin B1 Absorption

Alcohol can lead to wet brain in several ways, but it all comes down to your thiamine levels. When you drink alcohol regularly, it becomes harder for your body to absorb enough of this essential vitamin. As a result, your brain struggles to process glucose, which affects its ability to function properly.

Here’s what happens:

First, alcohol blocks your body’s ability to absorb vitamin B1 from food.4 Even if you’re eating healthy foods, alcohol can prevent your body from using this vitamin properly.

Second, many people who drink heavily often don’t eat regular, nutritious meals. They might skip meals or choose foods that aren’t nutrient-dense. This means they’re getting less essential vitamins and minerals—including B1—than their body needs.

Finally, alcohol misuse can cause frequent vomiting and diarrhea, which further depletes your body’s vitamin stores. 

This is why healthcare providers often give vitamin B1 supplements to people in addiction treatment for alcohol use disorder:5 People who have been drinking alcohol for a long time are usually depleted of this essential vitamin.

Infographic titled “Main Risk Factors that Lead to Wet Brain” with illustrations of a brain in a cauldron with alcohol and icons for risk factors: regular alcohol use, poor nutrition, vomiting and diarrhea, and vitamin malabsorption—each linked to vitamin B1 deficiency.

3. It’s Easy to Overlook Early Warning Signs

Wet brain develops in stages, and knowing the warning signs can help you prevent permanent brain damage. The symptoms of Wernicke’s encephalopathy might start subtly but can quickly become serious. Let’s look at what happens in each stage.

Early Symptoms

The early signs of wet brain syndrome can come on suddenly and might include:

  • Low blood pressure
  • Feeling confused,6 foggy, or unable to think clearly
  • Problems with muscle coordination and balance—you might feel unsteady on your feet or walk with an unusual gait
  • Changes in your eyes or vision, such as double vision, drooping eyelids, or eye movements you can’t control
  • Feeling very tired or drowsy during the day
  • Having trouble paying attention or staying focused
  • Feeling dizzy or having vertigo, like the room is spinning

If you notice any of these signs, get medical help as soon as possible—early treatment can prevent more serious problems from developing.

What are the most commonly overlooked early warning signs of wet brain that people should watch for in a loved one with alcohol use disorder?

When it comes to wet brain, or Wernicke-Korsakoff Syndrome, the early signs can be easy to miss, especially if you’re caring for someone with alcohol use disorder. Most people don’t realize that this condition starts quietly, with symptoms that can look like simple forgetfulness or just a rough hangover, but it’s serious, and catching it early can make a huge difference. It’s heartbreaking to watch someone you love struggle with alcohol, and even harder when their brain and body start breaking down in subtle ways. If you notice these symptoms, trust your gut and get medical help. Thiamine treatment can help stop the progression if it’s caught early.

Janelle Salo, RN | Healthy Earth Living

Later-Stage Symptoms 

If early signs aren’t treated, you can develop symptoms of Korsakoff syndrome (sometimes called Korsakoff psychosis). In more severe cases, these symptoms can be long-lasting:

  • Significant memory loss, especially trouble making new memories—you might forget conversations that just happened or places you just visited
  • Making up stories to fill in memory gaps without realizing you’re doing it (this is called confabulation)
  • Difficulty learning new information or skills
  • Personality changes—you might seem like a different person to friends and family
  • Problems understanding or following conversations
  • Feeling frustrated or irritable more often than usual

The good news is that getting help at any stage can make a difference. While some symptoms might be permanent if left untreated, proper medical care may help improve some symptoms and can stop the condition from getting worse.

4. Certain Risk Factors Increase Your Vulnerability

While wet brain is most common in people who drink alcohol regularly, other factors can increase your risk. Wet brain is more likely to affect:

  • People who drink alcohol frequently, especially those who might skip meals or not eat regularly
  • Anyone with an eating disorder, poor diet, or malnutrition
  • People who have had gastric bypass surgery
  • Those with health conditions that affect their thiamine absorption
  • People experiencing homelessness who might not have access to regular, nutritious meals
  • Anyone undergoing cancer treatment that affects their ability to eat or absorb nutrients
  • People with severe morning sickness during pregnancy

You can help prevent wet brain by:

  • Stopping or reducing your alcohol intake (or getting help for alcohol addiction if you’re having trouble stopping on your own)
  • Eating a nutrient-rich, balanced diet
  • Taking thiamine supplements or other vitamins as recommended by your doctor
  • Getting medical help if you’re having trouble controlling your drinking
  • Seeking treatment for eating disorders or other conditions that cause poor nutrition

How does someone’s drinking history relate to their risk of developing wet brain? Are there specific drinking patterns or habits that seem to speed up thiamine deficiency more than others?

Wernicke-Korsakoff syndrome, or ‘wet brain’, isn’t just about how much someone drinks. It’s more about how drinking starts to take over someone’s life. I’ve seen situations where alcohol becomes the go-to instead of food, or where it’s the only way someone knows how to cope. The problem is alcohol can block the absorption of thiamine or vitamin B1, which is crucial for brain health. If someone’s drinking a lot and not eating well, especially over months or years, the risk really jumps. What makes it tricky is that this syndrome doesn’t hit all at once. It creeps in gradually, with small signs and slow changes that are easy to miss until real damage has been done.

JT Santana, BA, MSN

5. Prompt Treatment Can Reverse Some Brain Damage

When someone shows signs of wet brain, doctors typically take these steps.

First, they’ll do a thorough medical exam, looking specifically at:

  • Your balance and way of walking
  • Your eye movements
  • Your memory and thinking abilities
  • Your nutrition status

They might also run blood tests to check your vitamin B1 levels and order brain imaging tests7 like an MRI to look for neurological changes.

Treatment usually involves:

What continuing care strategies are most effective for supporting long-term recovery in people with Wernicke-Korsakoff syndrome?

‎Patients in long-term recovery with Wernicke-Korsakoff need effective continuing care to prevent further neurological damage syndrome. Alcohol abstinence programs are essential to decrease the ongoing alcohol use and worsening of the condition. They need supportive and structured living environments, such as cognitive rehabilitation, including memory aids, task repetition to manage confabulation and confusion, and ensure medication adherence. The goal is to achieve long-term success through improving daily functioning, consistently following up on medical issues, taking daily thiamine (vitamin B1) supplements, and involving family or caregivers in care planning.

Sorhaya Zamor, RN, Psychiatric Nurse Practitioner

Can Wet Brain Be Reversed?

The possibility of recovery from wet brain depends largely on when you get treatment. Here’s what you can expect:

Early Stage (Wernicke’s encephalopathy):

  • Many symptoms can improve or go away completely with quick treatment
  • Vision impairment and balance issues often get better within days or weeks
  • The sooner you get treatment, the more it will help your recovery

Later Stage (Korsakoff syndrome):

  • Some symptoms might be permanent, but getting treatment can stop them from getting worse
  • About 25% of people recover completely
  • About half show significant improvement with treatment
  • The remaining 25% may have lasting symptoms that need long-term support

Even if some symptoms can’t be completely reversed, getting treatment can help you prevent further damage and improve your quality of life.

Getting Help for Alcohol Use Disorder

If you’re worried about your drinking or think you might be developing symptoms of wet brain, know that help is available—and it works. Treatment options include:

  • Medical detox programs to ease alcohol withdrawal and help you stop drinking safely
  • Inpatient or outpatient rehab programs
  • Individual counseling and group therapy
  • Support groups like AA or SMART Recovery
  • Medications that can help reduce alcohol cravings

Don’t wait until alcohol abuse affects your physical and mental health—start reclaiming your wellness today. Find accredited alcohol treatment centers near you that can help you (or your loved one) safely stop drinking and prevent serious complications like wet brain.

FAQs

Q: How long does it take to develop wet brain?

A: There’s no set timeline—it varies from person to person. Some people develop symptoms after months of heavy drinking, while others might drink for years before showing signs. The key factor isn’t just how long someone drinks, but how severely their body becomes depleted of vitamin B1.

Q: Is alcoholic dementia the same as wet brain?

A: While similar, they’re different conditions. Alcoholic dementia develops gradually from long-term alcohol use affecting the brain in various ways. Wet brain (Wernicke-Korsakoff syndrome) specifically results from severe vitamin B1 deficiency and has more distinct stages and symptoms.

Q: What is the life expectancy of someone with wet brain?

A: Without treatment, wet brain can be life-threatening. However, with proper medical care and stopping alcohol use, many people live normal lifespans. Life expectancy depends largely on when treatment begins and how well you follow your treatment program.

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Finding Your Red Roof: Bryon’s Journey Towards Hope and Recovery from Alcohol Addiction

Bryon’s story, shared on the Giving Voice to Addiction Podcast by Recovery.com, is a powerful testament to the fact that recovery is possible, no matter how deep the descent into addiction. His journey, marked by a gradual slide into alcohol dependence and a profound moment of clarity, offers invaluable insights for anyone grappling with substance use.

Addiction, as Bryon poignantly illustrates, doesn’t discriminate. It can creep into anyone’s life, often disguised as a harmless way to unwind, before tightening its grip. But within the darkness of addiction lies the potential for a powerful rebirth, a “phoenix rising” as Bryon describes it, towards a life filled with hope and sobriety.

The Subtle Inception of Dependence

Bryon’s relationship with alcohol began innocuously. In his words, “It was my friend for a long time.” His early experiences in the military involved partying, but it wasn’t until later in life, during a seemingly prosperous period, that alcohol began to take a more central role. The casual evening drink gradually increased in frequency and strength.

As Bryon reflects, “There was nothing intentional. And most alcoholics will say it starts fun. It was fun. So a way to wind down the day.” This highlights a crucial aspect of addiction: it often begins subtly, masked as a social lubricant or a way to relieve stress, making it easy to overlook the gradual shift towards dependence.

The Turning Point: When “Fun” Turns to Necessity

The dynamic shifted significantly for Bryon after his divorce and during a stressful real estate deal. He recounts, “It was just this constant struggle to try to stay ahead of this property before I went bankrupt… Anyway, so there happens to be a liquor store on the way there, so me and this other guy would get in there in the morning and he’d have his Diet Coke and fill it up and I have my Diet Coke and fill it up. And that was the beginning of the day drinking.” This marked a critical transition from recreational use to a daily necessity, a coping mechanism to navigate overwhelming stress.

The “Soft Landing” That Was Anything But

Bryon describes his experience as a “soft landing,” contrasting it with the more outwardly destructive paths of some other alcoholics. However, his personal account reveals the profound impact of his drinking. He lost track of days, culminating in a terrifying incident where police officers conducted a welfare check, finding him with a blood alcohol level of 0.38.

“I woke up one time and I had six police officers around me… My blood alcohol was uh, 0.38. So, I mean, I was, 38% of my blood was alcohol. How much more of that could I have tolerated? I don’t think very much.” This stark reality underscores that even without overt legal consequences, the internal and personal devastation of alcoholism is immense.

The Downward Spiral and the Need for Intervention

Bryon vividly describes the insidious nature of addiction: “With an alcoholic, you just I, I just slid down this path where every time I would be afraid, afraid I would just have a drink. And then I’d have 2 drinks and I’d have 5 drinks, and then I don’t have to think about it at all. So you just continue sliding down and down. And then at the end of the day. I can break my shoelace and I just wanna go drink ’cause that’s the only tool that I have left.” This illustrates the progressive isolation and reliance on alcohol as the sole means of navigating life, emphasizing the importance of breaking this cycle.

Recognizing the Need for Change

For Bryon, the realization that he had a drinking problem came relatively quickly. “So I realized within about only about 4 or 5 years that I immediately decided I had a drinking problem and I went immediately and got in, involved in that and made the decision to stop drinking.” This swift recognition, though not always the case for everyone, was a pivotal step in his journey towards recovery.

Explore alcohol addiction treatment options.

The Power of a Personal “Red Roof”

Bryon’s story takes a profound turn when he describes 2 pivotal moments that solidified his desire for sobriety. The first was a seemingly divine experience while driving, hearing the words, “So you want to see a miracle?” followed by the breathtaking beauty of a valley.

The second, and perhaps more relatable, was the overwhelming exhaustion during a hike in the Grand Canyon, followed by an unexpected surge of energy and hope upon seeing the “red roof” of the welcome center. “I stepped up and I looked over the top. I could see the red roof of the welcome center where we started. And in that moment I felt, I felt hope… That to me was how this moment was. It was like for whatever reason, I felt I could do it. I could walk because I had hope.” This “red roof” became a powerful metaphor for a tangible goal, a beacon of hope that propelled him forward.

The Nature of Hope in Recovery

Bryon beautifully articulates the role of hope in overcoming addiction: “That’s what alcoholism is. I mean, you’re, you’re hapless, hopeless, helpless to the next drink, and then for whatever reason, there’s this moment and you can then walk the mile.” This highlights that while addiction can strip away feelings of agency, the re-emergence of hope can be the catalyst for change, providing the strength to embark on the challenging journey of recovery.

Facing Fears and Embracing a New Life

Recovery, as Bryon describes it, is about confronting the underlying issues that fuel the addiction. “Life begins where your, your fear ends. And that’s what that is. I mean, if you’re drinking, you’re drinking to hide from something, whatever that is, and at some moment you’re gonna find the strength and the hope to face whatever it is that’s, that’s making you want to drink.” This process involves an “ascension out of the darkness” towards a “rebirth,” where one learns new, healthy coping mechanisms to deal with life’s challenges.

Finding Your Own Path to Recovery

Bryon’s experience with seeking help was unique. While he attended AA meetings and found a sponsor, he resisted traditional in-house treatment, driven by a desire for autonomy. “Well, when I ended up going to the VA 2 times, and the second time I went to the VA they kinda had a family meeting and said, well, if you don’t do this…you’re not gonna be able to be around the grandkids… It was like…I’m not doing this. I don’t want this as my life and uh, I can do this myself.” Instead, he focused on self-education, incorporating self-hypnosis, meditation, manifestation, and Stoic philosophy into his recovery.

The Importance of Diverse Treatment Options

Bryon’s story underscores the significance of offering a range of treatment options. As Caroline Beidler points out, resources like Recovery.com provide individuals with the ability to search for specific types of support that resonate with their needs, whether it’s a focus on veterans, a specific location, or particular therapeutic approaches. This personalized approach can be crucial for individuals who may feel resistant to more traditional forms of treatment.

Finding Connection and Shared Experience

Bryon emphasized the value of connecting with others in recovery. “The other thing is you find a group of people that understand who you are and you, you want examples of where you’re going… Just talking to them and sharing their stories and listening to that and having that to look forward to.” Hearing the stories of others who have successfully navigated recovery can provide immense hope and practical guidance.

Filling the Void with Positive Activities

Sobriety often leaves a void that was previously filled by alcohol. Bryon highlights the importance of actively engaging in positive activities to fill this time. “If you drank all the time and then now you don’t drink, you have nothing but time. So you have to fill those things with positives, so you have to decide what you enjoy.” This proactive approach helps to build a fulfilling life in recovery.

Reframing Identity: From “Alcoholic” to “Recovering”

Bryon offers a powerful shift in perspective regarding identity. “My message to everybody who is going through this is number one is don’t define yourself by your alcoholism. Refine yourself with alcoholism… You can one day say, I refined that view and I used to drink. I don’t drink anymore.” This emphasizes that addiction is a part of one’s story, but it doesn’t have to be the defining characteristic. Recovery is an opportunity for growth and self-discovery.

The Power of Choice

Bryon doesn’t shy away from the stark reality of untreated alcoholism. “See we’re, we have a disease that’s 100% fatal. If you do not address your alcoholism, it’s 100% fatal.” However, he immediately follows this with a message of empowerment: “Once you find control, you have a choice to rebuild your life in any manner that you want… there’s nothing beyond your control. You are not hapless, helpless, or hopeless.” Recovery is a choice, and with support and determination, a fulfilling life is attainable.

The Transformative Power of Sobriety

Bryon’s personal transformation is a beacon of hope. “I’ve made all my money back. I’m a, a successful day trader. I have all my family. Everything’s back.” He acknowledges that this reality seemed unimaginable during his active addiction, emphasizing the profound positive changes that sobriety can bring.

Reaching Out and Finding Your “Red Roof”

Bryon’s final message is one of hope and action. “For those that really want it to be done, you’ll find that point. And then you need to reach out for people like me who are in the AA program or whatever program that you choose, and you go there and you say I’m an alcoholic and I need help. And there are millions of people that will help you. What you have to realize is that there is hope. There is a red roof for you and you have to go and walk to it. And that’s a choice.”

Bryon’s powerful story reminds us that while the journey of addiction can be dark and isolating, recovery is not only possible but can lead to a life beyond what once seemed imaginable. Finding your “red roof,” that personal beacon of hope, and taking the courageous steps towards it, is the key to unlocking a future filled with sobriety and renewed purpose.

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High-Functioning Anxiety: 3 Telltale Signs and How to Heal

Do you appear successful and put-together on the outside while internally, you’re battling a constant stream of worry? You might be experiencing high-functioning anxiety. While people around you see achievements and accomplishments, you’re often struggling with racing thoughts, perfectionism, and an overwhelming need to stay busy. Let’s explore what this looks like and how to find relief while maintaining the drive that makes you uniquely you.

Illustration of a person sitting beneath a large trophy, head in hands, casting a shadow shaped like a skull—symbolizing high-functioning anxiety hidden behind success. Caption reads: “High-functioning anxiety hides behind achievement, but success doesn’t mean peace.”

What Is High-Functioning Anxiety? Understanding the Hidden Struggle

High-functioning anxiety describes a pattern where you experience excessive worry while still managing to succeed in many areas of your life. To others, you likely appear accomplished, detail-oriented, and put together. But inside, you’re dealing with persistent worry, self-doubt, and a constant feeling that you need to prove your worth.

Though high-functioning anxiety isn’t officially listed as an anxiety disorder in mental health manuals like the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), mental health professionals definitely recognize its impact. Many people live with this challenging condition without getting help, mainly because they’re still meeting or even exceeding expectations at work, school, or in relationships.

In day-to-day life, this form of anxiety can create a difficult cycle to break. You might be great at hitting deadlines but find it nearly impossible to relax afterward. Your work might be excellent, but you’re always questioning whether it’s good enough. Your calendar might be packed with accomplishments, but your mind rarely feels calm. This creates a frustrating situation where the same anxiety that helps drive your success also makes it hard to enjoy your life.

Infographic titled “Signs of High-Functioning Anxiety,” showing a split between external signs people notice and internal struggles kept hidden. External signs include over-preparedness, taking on extra tasks, difficulty saying no, perfectionism, and deflecting praise. Internal struggles include racing thoughts, harsh self-criticism, insomnia, feeling behind, and physical stress symptoms.

Is High-Functioning Anxiety the Same as Generalized Anxiety Disorder (GAD)?

High-functioning anxiety differs from generalized anxiety disorder (GAD) in a few important ways. With high-functioning anxiety, your stress often pushes you to achieve more and be more productive. But with GAD, anxiety typically gets in the way of finishing everyday tasks. Studies show that about 3.1% of adults in the U.S. have GAD,2 but many more people have high-functioning anxiety without realizing it—or getting help for it.

When Anxiety Fuels Success…But Takes a Toll

If you’re someone who tends to achieve at a high level, this type of anxiety can feel both helpful and harmful at the same time. Your anxiety often pushes you to be extremely prepared, attentive to details, and successful in what you do. It might fuel some impressive accomplishments—like never missing tight deadlines, keeping up excellent grades, or standing out in your career. You might even get compliments for qualities that actually come from your anxiety, like when people say you’re “so organized” or “always prepared.”

But underneath these visible achievements, there’s usually a significant personal cost. Research has found that ongoing anxiety, even when it’s channeled into being productive, often leads to both physical and mental exhaustion.3 The constant state of being “on alert” that helps you perform well can also drain your energy and take a toll on your relationships. 

It can be hard to change your behavior when your anxiety seems to “work” for you. You might worry, that if you stop pushing yourself so hard, you won’t succeed. Behavioral health professionals see this all the time: people who have gotten so used to functioning under stress that being anxious feels normal. Research shows that living with this constant stress can affect your body’s cortisol levels and weaken your immune system4 over time.

Infographic comparing high-functioning anxiety and generalized anxiety disorder. High-functioning anxiety is shown as a composed duck paddling frantically beneath the surface, symbolizing hidden pressure and racing thoughts despite high performance. Generalized anxiety disorder is illustrated by a flailing duck, representing constant worry, fear, and physical symptoms that visibly disrupt daily tasks.

“We work really well.”

Comedian and musician Jordan Raskopoulos describes her experience of the contrast between how she appears to others and what she struggles with privately:

When somebody’s anxiety is high-functioning,5 that means that they ‘work’ in society. In fact, we work really well—we have such a heightened sense of worry and such a fear of failure that we are often very high-achieving and perfectionists. The problem is that our level of worry is so high that even simple tasks require a huge amount of mental energy, and completing multiple tasks at the same time is very difficult, which is why situations where there’s a lot of stimulation can overwhelm us and make us shut down.

Signs of High-Functioning Anxiety 

From the outside, someone with high-functioning anxiety might appear highly successful and well-organized. But beneath the surface, there’s often a complex inner reality that can be exhausting to maintain.

1. External Signs

People with high-functioning anxiety often display recognizable traits, such as:

  • Being consistently punctual or early to everything, often arriving well before scheduled times
  • Taking on additional responsibilities and projects, even when they already have a heavy workload
  • Having a hard time declining requests or setting boundaries, even when they’re overwhelmed
  • Maintaining consistently high work or academic performance while struggling to accept praise
  • Being seen by others as a perfectionist or overachiever, yet rarely experiencing satisfaction with their own achievements

2. Internal Struggles

While others see capability and success, your internal experience might include:

  • Overthinking and negative thoughts that make it hard to relax or sleep
  • Constant self-criticism or concern about what others think
  • A persistent feeling that you’re not doing enough
  • Physical health symptoms like rapid heart rate, stomach issues, or muscle tension
  • Mental rehearsal of conversations and situations before they happen, or ruminating on them afterwards
  • Procrastination followed by last-minute rushes to complete tasks, despite being capable of the work

3. Behavioral Patterns

High-functioning anxiety often leads to specific coping mechanisms. You may find yourself:

  • Creating extensive to-do lists and feeling anxious when you can’t complete them
  • Compulsively checking emails or messages
  • Over-preparing for presentations or meetings
  • Seeking reassurance from others about your performance
  • Using busyness as a way to avoid uncomfortable thoughts or feelings

While these patterns might help maintain short-term success, they can lead to burnout and increased anxiety over time if they’re not addressed.

Wondering if your drive for success is pushing you toward exhaustion? Learn how chronic stress impacts your life and discover effective prevention strategies in our article on high-performer burnout.

Breaking the Cycle: Managing High-Functioning Anxiety

Living with high-functioning anxiety can feel like walking a tightrope—you want to manage your symptoms while still maintaining your performance. The good news is that with professional support and the right coping strategies, you can find a healthier balance that works for you.

Treatment Options for Professional Support

If you’re struggling with high-functioning anxiety, several types of professional help are available. These range from intensive options like inpatient anxiety treatment programs and specialized burnout retreats, to one-on-one counseling with a therapist, to support groups. The right choice depends on how severely anxiety affects your daily life.

Professionals who specialize in this mental health condition typically use proven anxiety treatment approaches like:6

  • Cognitive behavioral therapy (CBT)7 which helps you spot and change thought patterns that fuel your anxiety
  • Acceptance and commitment therapy (ACT) which teaches you to handle anxious thoughts while still focusing on what matters to you
  • Mindfulness-based stress reduction (MBSR) which uses meditation and awareness of your body to help lower anxiety levels

Your treatment plan will be created specifically for you—not everyone needs the same combination of therapies. Your provider will work with you to figure out what makes the most sense for your situation.

Your provider might also talk with you about whether medication could help as part of your treatment. This is more likely if anxiety is seriously disrupting your sleep or daily activities.

What to Expect From Treatment

When you start treatment for high-functioning anxiety, your therapist will help you notice what triggers your anxiety and identify your typical patterns. Together, you’ll develop better ways to manage stress that actually work for you.

You’ll learn practical skills for dealing with anxiety,8 like setting realistic expectations for yourself and creating boundaries that protect your well-being. A big part of the process involves building self-worth that doesn’t depend only on what you achieve or produce.

As treatment progresses, you’ll work on creating sustainable lifestyle changes that help you feel better long-term and improve your quality of life.

Many people worry that addressing their anxiety means they’ll lose their edge or stop performing well. But research shows the opposite is true: When you learn to manage anxiety effectively, you gain better focus, make clearer decisions, and build success that doesn’t burn you out.

When to Get Help

Even though high-functioning anxiety might seem like it helps you succeed, certain signs show it’s time to reach out for support. Consider talking to a professional if you have:

  • Physical symptoms like headaches, stomach issues, or muscle tension that don’t go away or get worse
  • You’re having trouble falling asleep, staying asleep, or feeling rested even after sleeping
  • You’re finding it harder to make decisions, even about small things
  • Your relationships with family members, loved ones, friends, or coworkers are becoming strained
  • The strategies you’ve been using to cope just aren’t working like they used to

Move From Surviving to Thriving

Ready to find support for high-functioning anxiety from professionals who understand the unique challenges you face? Search for an anxiety treatment program near you to connect with specialized healthcare providers who can help you build a more sustainable relationship with success.

FAQs

Q: How do I know if I have high-functioning anxiety vs. normal stress?

A: Everyone deals with stress sometimes, but high-functioning anxiety is different. It involves worry that persists even when things are going well, along with perfectionist tendencies, difficulty truly relaxing, and physical symptoms like feeling restless or having trouble sleeping. Unlike normal stress that comes and goes with external pressures, high-functioning anxiety tends to stick around even after the stressful situation has passed.

Q: What causes high-functioning anxiety?

A: High-functioning anxiety typically develops from several risk factors that work together, including:

  • A genetic tendency toward anxiety that runs in families
  • Growing up in environments where perfectionism was expected or rewarded
  • Ongoing stressful situations at work, school, or home
  • Coping patterns you’ve learned over time that reinforce anxious behavior
  • Personality traits that naturally value achievement and success

Q: How can I manage high-functioning anxiety day to day?

A: Several practical self-care strategies can help you manage high-functioning anxiety in your daily life:

  • Creating clear boundaries between work time and rest time
  • Learning basic relaxation techniques like mindfulness meditation and deep breathing (even 5 minutes can help)
  • Getting regular physical activity and prioritizing good sleep habits
  • Breaking overwhelming tasks into smaller, more manageable steps
  • Questioning perfectionist thoughts when you notice them (“Does this really need to be perfect?”)
  • Deliberately scheduling breaks throughout your day, even when you feel too busy

Q: What is the 3-3-3 rule for anxiety?

A: The 3-3-3 rule is a simple technique you can use to ground yourself when anxiety starts to take over. When you’re feeling overwhelmed:

  1. Look around and name three things you can see right now.
  2. Listen and name three different sounds you can hear around you.
  3. Move 3 parts of your body (wiggle your fingers, rotate your ankles, roll your shoulders).

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Sensory Overload ADHD: Understand Triggers and Learn Coping Strategies

Imagine walking into a bustling café—the chatter of conversations, the clinking of dishes, and the aroma of freshly brewed coffee all collide in a sensory whirlwind. For individuals with ADHD, this scene can quickly escalate into an overwhelming experience known as sensory overload.

This phenomenon not only makes everyday environments feel chaotic but can also hinder focus and emotional well-being. As we delve into the intricate world of sensory overload in ADHD, we’ll explore how it affects people’s lives and uncover effective strategies to navigate this sensory storm.

Infographic titled

What is ADHD?

Attention Deficit Hyperactivity Disorder (ADHD) is a neurodevelopmental mental health disorder characterized by persistent patterns of inattention, hyperactivity, and impulsivity that interfere with functioning or development. According to the DSM-5-TR (Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition, Text Revision),1 the traditional signs and symptoms of ADHD are categorized into two main groups: inattention and hyperactivity-impulsivity.

Symptoms of inattention may include difficulty sustaining attention, frequent careless mistakes in schoolwork or other activities, difficulty organizing tasks, avoidance of tasks that require sustained mental effort, and forgetfulness in daily activities. Symptoms of hyperactivity-impulsivity may include fidgeting, difficulty remaining seated, excessive talking, interrupting others, and acting without thinking.

To receive a diagnosis, these symptoms must be present for a minimum of six (6) months and must be evident in more than one setting, such as at home and school. Understanding ADHD is essential for providing effective support and interventions for those affected by it.

The ADHD Brain

The ADHD brain exhibits distinct neurobiological differences that influence attention,2 impulse control, and emotional regulation. Neuroimaging studies have shown that individuals with ADHD often demonstrate variations in brain structure and function compared to neurotypical individuals.

Key areas affected include the prefrontal cortex, which is responsible for executive functions such as decision-making and impulse control; the basal ganglia, which play a role in regulating movement and attention; and the cerebellum, which is involved in coordination and the processing of sensory information. Research shows that individuals with ADHD may have decreased dopamine levels in these regions, which can contribute to difficulties in motivation, focus, and reward processing.

Infographic titled

Differences Depending on Age

In children, ADHD symptoms may present as hyperactivity and impulsivity,3 which are often more pronounced due to the ongoing neurodevelopmental processes in their brains. As children transition into adolescence, there may be a shift in symptoms, with increased challenges in attention and emotional regulation.

Neurological growth spurts during adolescence can lead to further changes in brain connectivity and working memory capabilities, marking a period where individuals with ADHD may face heightened emotional responses and social pressures.

In adults, the manifestation of ADHD4 often changes again, with hyperactive symptoms typically diminishing but challenges in attention, organization, and emotional self-regulation becoming more prominent. The adult ADHD brain may demonstrate adaptive behaviors developed over time, but individuals may still experience residual symptoms that impact daily functioning and quality of life.

How have you professionally supported someone with ADHD experiencing sensory overload, and what strategies proved most effective?

When it comes to supporting someone with ADHD and sensory overload, the first thing I always focus on is understanding their sensory profile, for which I use an evidence-based assessment. It’s really important to get a formal assessment, if possible, in order to pinpoint exactly what types of stimuli and environments are overwhelming for that specific person. Some of the most effective strategies I’ve used include having clients carry a grounding pack—something small they can keep on them filled with sensory tools that help them regulate in the moment, like fidget items, calming scents, or textured objects.

I also work with them to figure out which environments are most overwhelming, and we make a plan, like using noise-canceling headphones or Loop earplugs if auditory input is a trigger. Another helpful strategy is modifying how or when tasks are done. Simple changes can make a huge difference in avoiding overload and keeping energy steady throughout the day. At the end of the day, it’s really about listening to what their body is telling them and building in supports that work with their nervous system, not against it.

Sarah Anderson, OTD, OTR/L | Elevated Wellbeing OT

Infographic titled

What is Sensory Overload?

Sensory overload or overstimulation in the context of ADHD occurs when an individual experiences an overwhelming amount of sensory input5—whether from sights, sounds, textures, or even strong smells like perfumes—making it difficult to concentrate or cope with the environment. [4] For those with ADHD, heightened sensitivity to sensory stimuli can lead to feelings of anxiety, irritability, and fatigue.

Here’s a closer look at some common symptoms of sensory overload, along with relatable examples:

  • Inability to Focus: Struggling to concentrate on a conversation at a party because of the loud music and chatter surrounding you.
  • Feeling Overwhelmed: Walking into a busy shopping mall and feeling anxious or drained due to the bright lights and multiple noises happening at once.
  • Irritability: Becoming easily frustrated or upset when trying to work in a noisy café, where the sounds make it hard to think.
  • Physical Discomfort: Becoming irritated by the tags on your clothing or the texture of certain fabrics, leading you to rip off your shirt in discomfort.
  • Panic or Anxiety Attacks: Experiencing a sudden rush of panic when in a crowded space, causing you to feel trapped and needing to escape.
  • Processing Challenges: Having trouble following a lecture because your mind is racing from the sounds and movements around you.
  • Avoidance Behavior: Choosing to stay at home instead of attending social events because you fear being overwhelmed by the environment.

Recognizing these symptoms can help individuals with ADHD, as well as their friends and family, develop effective coping strategies and create more supportive environments. Understanding sensory overload is key to managing it effectively and improving overall well-being.

Sensory Processing Disorder (SPD)

Sensory Processing Disorder (SPD)6 refers to a condition where the brain has difficulty receiving and responding to sensory information from the environment. Individuals with SPD may overreact, underreact, or have unusual responses to sensory stimuli, such as sounds, flashing lights, textures, or tastes. This is called sensory over-responsivity. This can lead to challenges in daily activities, social interactions, and emotional regulation.

SPD can occur independently or alongside other conditions, such as ADHD or autism spectrum disorder (ASD). Treatment often involves occupational therapy, which focuses on improving sensory integration and coping strategies to enhance daily functioning and quality of life.

What Leads to Sensory Overload?

Sensory overload in individuals with ADHD can be attributed to several causes, many of which relate to the way their brains process sensory information. Here are some key factors, explained in an accessible way:

  • Increased Hypersensitivity: People with ADHD often have a heightened sensory sensitivity7 to sensory input, meaning their brains are more reactive to stimuli like sounds, lights, and textures. For example, while a typical busy environment might feel just lively to some, an individual with ADHD may perceive it as chaotic and overwhelming, leading to discomfort and difficulty focusing.
  • Difficulties with Filtering Information: The brain’s ability to filter out irrelevant sensory information is less efficient in those with ADHD. This means they may struggle to tune out background noise or visual distractions. Imagine trying to watch a movie while someone is talking loudly in the background. For someone with ADHD, the distractions can be hard to ignore, making it difficult to concentrate on the movie.
  • Imbalances in Neurotransmitters: Neurotransmitters are chemicals in the brain that help transmit signals between nerve cells. In individuals with ADHD, there can be imbalances,8 particularly with dopamine and norepinephrine, which play roles in attention and arousal. When the brain struggles to manage these chemicals effectively, it can lead to a state of sensory overload, as the individual may react more strongly to stimuli that would typically be manageable.
  • Co-Existing Conditions: Many individuals with ADHD also experience other conditions, such as anxiety or sensory processing disorder. These co-occurring conditions can exacerbate sensory overload symptoms. For instance, someone with both ADHD and anxiety9 might feel even more overwhelmed in bustling environments, as their anxiety amplifies their reaction to sensory inputs.
  • Environmental Factors: The environments in which individuals with ADHD find themselves can significantly affect sensory overload. Bright lights, loud noises, or crowded spaces can trigger an intense sensory reaction. Think about a busy supermarket on a Saturday afternoon; the combination of bright lights, loud announcements, and crowded aisles can create a sensory overload experience for someone with ADHD.

By understanding these causes, we can better support individuals with ADHD in managing sensory overload and creating environments that are more accommodating to their needs.

The Sensory Overload Experience for Those with Higher Functioning ADHD

High-functioning ADHD often presents differently than traditional forms of the disorder, with individuals able to maintain various levels of functionality in their daily lives. However, they still experience symptoms that can impact their social, academic, and professional functioning and may benefit from medical advice or treatment.

Here are some common symptoms of high-functioning ADHD, along with relatable examples:

  • Chronic Disorganization: Frequently misplacing items (like keys or important documents) and struggling to maintain an organized workspace or living area, leading to frustration in daily routines.
  • Procrastination: Putting off important tasks until the last minute, causing stress and a rush to complete work that could have been managed more smoothly over time.
  • Difficulty Focusing on Tasks: Starting a project enthusiastically but becoming easily distracted by background noises or even by the urge to check social media, preventing completion of the task.
  • Impulsivity in Social Situations: Interrupting friends during conversations or blurting out thoughts without considering the social context, which can lead to misunderstandings.
  • Emotional Dysregulation: Experiencing intense emotional reactions, such as anger or sadness, over relatively minor issues, which may be perplexing to friends or family.
  • Restlessness: Feeling the need to constantly move or fidget, even in situations where it’s not appropriate to do so, like tapping a foot during a meeting or shifting in a chair.
  • Difficulty Following Through on Commitments: Agreeing to help a friend but forgetting about the commitment, leading to guilt and potential strain in the friendship.
  • Hyperfocus: Becoming so engrossed in a hobby or a special interest that hours can pass unnoticed, resulting in missed obligations or deadlines.
  • Sensitivity to Feedback: Taking constructive criticism very personally, leading to feelings of inadequacy or frustration, even when the feedback is meant to be helpful.

Understanding these symptoms can help individuals with high-functioning ADHD identify and address their challenges more effectively, leading to improved self-awareness and strategies for managing their daily lives.

What are some of the most overlooked environmental or emotional triggers that contribute to sensory overload in adults with ADHD?

One of the most common, yet often overlooked, environmental triggers that I see with all of my clients, not just adults with ADHD, is the negative impact of constant notifications, alerts, and interruptions. In order to produce quality work and get into a flow state, people need to be able to maintain focused attention. To help achieve this, I recommend that clients turn off notifications–even just visual notifications–close computer windows, and, when necessary, use apps to limit/block phone and website use. Having uninterrupted time to work and think not only helps with productivity, but it also helps reduce stress and feelings of overwhelm.

Tricia Johnson, LCSW

Dual Diagnosis: ADHD and Substance Use Disorders

Sensory overload can be particularly challenging for individuals who are dually diagnosed with Attention Deficit Hyperactivity Disorder (ADHD) and a substance use or alcohol use disorder. The interplay between these conditions can exacerbate the experience of sensory overload and create a complex set of challenges.

Here’s how this phenomenon affects individuals with such dual diagnoses:

  • Increased Sensitivity to Stimuli: Individuals with ADHD often exhibit heightened sensitivity to sensory stimuli.10 This can be intensified when coupled with a substance use disorder, as substances may alter sensory perception, making environments feel more chaotic or overwhelming. For example, someone in recovery from alcohol use disorder might find bright lights, loud noises, or other sensory triggers, particularly jarring, leading to feelings of anxiety or distress.
  • Impaired Coping Mechanisms: Substance use may initially provide the individual with a way to escape from overwhelming sensory experiences. However, over time, reliance on substances can hinder the development of effective coping strategies. When not using substances, the individual may struggle to handle sensory input due to a lack of established coping mechanisms.
  • Emotional Dysregulation: ADHD is often linked to emotional dysregulation, where individuals may have difficulty managing their emotions and reactions to stress. When combined with the effects of substance use, which can further impair judgment and emotional control, sensory overload can lead to emotional outbursts and/or heightened irritability, aggression, or feelings of helplessness in response to overwhelming stimuli.
  • Triggers and Cravings: Certain sensory environments can serve as triggers for cravings or relapse in individuals in recovery. For instance, loud music or crowded spaces might remind someone of experiences associated with substance use, leading to uncomfortable feelings or a desire to self-medicate with drugs or alcohol.
  • Social Challenges: Social situations, which can be inherently sensory-rich, may pose additional hurdles for individuals with this dual diagnosis. The combination of ADHD-related impulsivity and the effects of substance use can lead to social anxiety or uncomfortable interactions,11 making it difficult to navigate typical social environments without feeling overwhelmed.

Despite these challenges, individuals with a dual diagnosis can implement tailored strategies, such as the following to manage sensory overload effectively:

Structured Environments: Create calm, predictable spaces at home or work that minimize sensory distractions. Using soft lighting and comfortable textures can help reduce overwhelming feelings.

Mindfulness Techniques: Mindfulness and grounding exercises can be particularly beneficial for those experiencing sensory overload. Techniques such as deep breathing or focusing on one sensory aspect at a time can help regain control.

Professional Support: Engaging with therapists or support groups specializing in dual diagnosis (i.e., Dual Recovery Anonymous/DRA) can provide valuable coping strategies and emotional support. Cognitive-behavioral therapy (CBT) can be particularly effective in addressing both ADHD and substance use issues.

Gradual Exposure: Gradually exposing oneself to social situations or environments that may be overwhelming can help build tolerance and reduce anxiety over time. It may also help to visit these places during less busy times.

Routine Breaks: Scheduling regular breaks during activities or work can help manage sensory input effectively, allowing time to recharge and refocus.

Understanding the complexities of sensory overload in individuals with both ADHD and substance use disorder is crucial for creating effective interventions and support systems. By fostering awareness and employing adaptive strategies, individuals can work toward improving their quality of life while navigating the challenges posed by both conditions.

Effective Coping Skills

Coping skills play a crucial role in managing sensory overload and hypersensitivity for individuals diagnosed with ADHD. These skills provide strategies for recognizing and regulating sensory input, enabling individuals to navigate overwhelming environments more effectively.

Here’s a list of effective coping skills12 that individuals diagnosed with ADHD can use to minimize sensory overload:

  • Create a Calm Space: Designate a quiet area at home where you can retreat when feeling overwhelmed. Use soft lighting, calming colors, and minimal decorations to reduce distractions.
  • Use Noise-Canceling Headphones: Invest in good-quality headphones to block out distracting sounds. Listening to calming music or white noise can also help create a soothing auditory environment.
  • Practice Mindfulness and Deep Breathing: Engage in mindfulness exercises and deep breathing techniques to center your thoughts and reduce anxiety during overwhelming situations.
  • Establish Routine Breaks: Schedule regular breaks during tasks to step away from sensory input. Use this time to engage in a short walk, stretching, or a brief relaxation exercise.
  • Limit Multitasking: Focus on one task at a time instead of juggling multiple activities. This helps reduce cognitive load and allows for better concentration.
  • Use Visual Tools: Utilize tools like planners, to-do lists, or visual timers to stay organized and manage tasks more effectively, reducing the mental noise associated with forgetfulness.
  • Gradual Exposure: If certain environments are overwhelming, consider gradual exposure. Spend short periods in busy settings and gradually increase your time as you become more comfortable.
  • Engage in Sensory Grounding Techniques: Practicing grounding techniques, such as feeling a textured item or aromatherapy, can help refocus your attention and soothe sensory overload.
  • Communicate Preferences: Inform family, friends, or coworkers about your sensory sensitivities, and advocate for environments that accommodate your needs, such as quieter meeting spaces.
  • Stay Hydrated and Well-Nourished: Ensure you are drinking enough water and eating balanced meals. Dehydration or poor nutrition can heighten sensitivity to sensory input.
  • Develop a Personal Sensory Diet: Create a sensory diet that includes a variety of activities tailored to your needs, such as physical exercise, creative pursuits, or calming hobbies that help regulate sensory input.

Implementing these coping skills can empower individuals with ADHD to take control of their sensory experiences, minimize feelings of overload, and enhance their overall quality of life.

What advice would you give to someone navigating both ADHD and a co-occurring condition like anxiety or substance use, especially when it comes to managing overwhelming sensory input?

Navigating both ADHD and a co-occurring condition like anxiety or substance use can feel overwhelming, especially when sensory input becomes too much. Start by identifying your triggers, which can be bright lights, loud noises, or crowded spaces. Develop a plan, like using noise-canceling headphones or taking quiet breaks, to minimize exposure to stimuli, as they can overwhelm your ability to soothe yourself. Prioritize grounding techniques, such as deep breathing or holding onto a totem or object, to help regulate your nervous system when stress peaks.

David Tzall, PhD, Licensed Psychologist

Medication Options

Medications for ADHD, primarily stimulant and non-stimulant options, can play a significant role in alleviating sensory issues and processing challenges associated with the condition. Stimulants, such as methylphenidate (i.e., Ritalin, Concerta) and amphetamine-based (i.e., Adderall, Vyvanse) medications, work by increasing levels of dopamine and norepinephrine in the brain, enhancing attention, focus, and impulse control.

By improving these cognitive functions, individuals may find it easier to filter and manage sensory input, reducing feelings of overwhelm. Non-stimulant medications, like atomoxetine, can also assist with attention and impulse regulation, contributing to improved emotional stability and social interactions. Ultimately, medication can serve as a valuable component in a comprehensive treatment plan aimed at addressing both ADHD symptoms and sensory processing difficulties.

The Bright Side of ADHD

While ADHD can present challenges, many individuals who effectively manage their symptoms find that they can enjoy several unique benefits. Here are some potential advantages of having ADHD when it is well-controlled:

  • Creativity and Innovation: Individuals with ADHD often think outside the box and are capable of coming up with creative solutions to problems. Their ability to connect unrelated ideas can lead to innovative thinking and unique perspectives.
  • Hyperfocus Ability: One of the hallmark traits of ADHD is the capacity for hyperfocus—becoming intensely absorbed in tasks that are stimulating or interesting. This can lead to high productivity levels when working on projects or pursuits that capture one’s attention.
  • High Energy Levels: Many individuals with ADHD possess abundant energy, which can be channeled into productive activities. When managed well, this energy can enhance performance in both work and hobbies.
  • Adaptability and Flexibility: Individuals with ADHD often learn to adapt quickly to changing situations. Their experiences in navigating diverse environments can foster a sense of flexibility that is beneficial in fast-paced careers.
  • Strong Problem-Solving Skills: The ability to see the bigger picture and navigate complexities can lead to exceptional problem-solving skills. Many individuals with ADHD excel in high-pressure situations where quick thinking is required.
  • Passion and Enthusiasm: People with ADHD often approach their interests and passions with great enthusiasm. This can infectious energy can inspire and motivate others in collaborative settings.
  • Resilience: Overcoming the challenges posed by ADHD can develop strong resilience and perseverance. Many individuals become adept at facing obstacles and finding creative ways to overcome themwhat-is-sensory-overload.
  • Outstanding People Skills: Many individuals with ADHD are outgoing and enjoy engaging with others. They can form strong interpersonal connections and excel in social situations, often being perceived as charismatic or engaging.
  • Enhanced Multitasking Abilities: While multitasking can be challenging, people with ADHD often thrive on switching between tasks, enabling them to manage various projects simultaneously when it fits their work style.
  • Unique Learning Styles: Individuals with ADHD may have unconventional learning styles that can foster creativity and a different approach to acquiring knowledge. This adaptability can lead to innovative ways of thinking and working.

When individuals with ADHD effectively harness and manage their symptoms through strategies like mindfulness, organizational tools, and support systems, they can turn these potential advantages into strengths in both their personal and professional lives.

Conclusion

If you or someone you know is grappling with sensory overload related to ADHD, seeking support is essential. This can be achieved through therapy, where professionals can offer tailored strategies and coping mechanisms. Connecting with support groups or community resources can also provide valuable insights and camaraderie. Developing skills such as mindfulness, organizational techniques, and creating a structured environment can help mitigate the effects of sensory overload.

Remember, while the challenges associated with ADHD and sensory overload13 can be daunting, there is hope for growth and improvement. With the right tools and support, individuals can learn to navigate their environments more comfortably, embracing their unique strengths and perspectives.

Stay committed to your journey; every step taken toward understanding and managing sensory overload brings you closer to a fulfilling and balanced life. You are not alone in this journey, and brighter days are ahead.

FAQs

Q. What is sensory overload in relation to ADHD?

A. Sensory overload occurs when individuals with ADHD experience an overwhelming amount of sensory input, such as sights, sounds, strong smells, or tactile sensations. This can lead to heightened anxiety, irritability, difficulty concentrating, and emotional distress.

Q. What are common triggers for sensory overload in individuals with ADHD?

A. Common triggers include loud noises, bright or flickering lights, crowded environments, strong odors, emotional stress, and visual clutter. These stimuli can easily overwhelm someone with ADHD, making it hard to focus or regulate emotions.

Q. How can coping skills help manage sensory overload?

A. Coping skills provide individuals with strategies to recognize and manage sensory input. Techniques like mindfulness, deep breathing, using fidget tools, taking breaks, and creating structured environments can significantly reduce feelings of overwhelm and improve focus.

Q: When should I seek professional help for ADHD sensory overload?

A: It’s advisable to seek professional help if sensory overload symptoms disrupt daily life, lead to emotional distress, or affect relationships. Professionals such as psychologists, psychiatrists, and occupational therapists can provide support and effective interventions.

Q: What types of therapies are beneficial for managing sensory overload?

A: Cognitive-behavioral therapy (CBT) is commonly used to help individuals develop coping strategies and emotional regulation skills. Occupational therapy may focus on sensory integration techniques to help individuals better handle sensory input.

Q: Are medications available to help with ADHD sensory overload?

A: Yes, medications designed to manage ADHD symptoms, such as stimulants and non-stimulants, can help reduce impulsivity and improve attention, which may indirectly reduce sensory overload experiences. It’s important to consult with a psychiatrist to determine the best medication and dosage.

Q: Can changes in diet or lifestyle help with sensory overload?

A: While individual results may vary, adopting a balanced diet, regular exercise, and maintaining a consistent sleep schedule can positively impact overall well-being and ADHD symptoms. Some individuals may find it helpful to limit stimulants like caffeine or sugar, which can exacerbate sensory sensitivities.

Q: What are some effective sensory tools to mitigate overload during daily activities?

A: Useful sensory tools include noise-canceling headphones, earplugs, fidget toys, weighted blankets, visual timers, and calming scents (like essential oils). These items can help manage sensory input and promote a more comfortable environment.

Q: How can I advocate for my sensory needs in various environments?

A: Communicating openly about your sensory needs with family, teachers, or coworkers can help create accommodations. You can discuss specific triggers and suggest practical solutions, such as using quieter spaces, reducing visual clutter, or incorporating sensory breaks to help manage overload.

Q: Is sensory overload a lifelong issue for individuals with ADHD?

A: While many individuals with ADHD may experience sensory overload throughout their lives, effective coping strategies and interventions can significantly mitigate its impact. With the right support and techniques, individuals can learn to navigate and manage sensory challenges more successfully.

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I Interviewed 300 People About Their Depression—Here Are the 6 Most Common Lies It Tells People 

Final Thoughts: You Are Not Alone

Depression’s Deceptive Voice: The Lies It Tells

Depression is cunning and relentless. It will repeatedly tell you, in your own voice and thoughts, lies that will strengthen it and weaken you. After interviewing 300 individuals who have experienced depression, I found that most of us have “heard” the exact same cruel, repetitive lies. 

But here’s the truth: depression is an unreliable narrator. 

Understanding these common deceptions is the first step to reclaiming control over your thoughts and belief in a future worth living.

Illustrated mental health graphic from Recovery.com showing the first

1. “You Are Completely Alone”

One of the most prevalent lies depression tells is that you are isolated, that no one understands your pain, and that you must bear this burden alone.

  • Many individuals in my interviews described feeling like their struggle was unique, only to realize that countless others experience the same thoughts.
  • Hearing other people express the exact words they themselves have thought was revelatory—proving that these feelings of isolation are a symptom, not reality.
  • Connecting with peers, support groups, therapists, or credible  online communities can help challenge these falsehoods and provide the reassurance that you are not alone.

👉 If you’re feeling isolated, consider reaching out to a support network like the Giving Voice to Depression community page.

Mental health awareness graphic from Recovery.com highlighting

2. “You Are Unlovable and No One Really Cares”

Depression often whispers that your relationships are built on obligation rather than genuine care. 

  • Many interviewees reported believing that their loved ones only tolerated them out of duty, not because they truly cared.
  • But hearing others express the same fear made them realize that depression fabricates this lie to deepen isolation and self-loathing.
  • The reality is that love is not conditional on your mental state. Your worth is not dictated by depression’s voice or any condition or diagnosis you might have.

🔗 Learn the seven benefits of social support in your recovery journey. 

Recovery.com mental health graphic labeled

3. “You Have No Value”

Self-worth often takes a direct hit when depression is in control, convincing individuals that they are useless and insignificant.

  • Many people in my interviews admitted that their depression told them they had nothing to offer the world. I believed that myself, when I was in deep depression.
  • Cognitive Behavioral Therapy (CBT) techniques suggest actively identifying and challenging these automatic negative thoughts. Others can help with that if you allow them. Consider saying: “I’ve been feeling like I have no value. Is that how you see me?”
  • Finding small ways to contribute—whether through work, hobbies, or helping others—can begin to rebuild a sense of purpose. For me, starting the Giving Voice to Depression podcast gave me purpose, which allowed me to talk back to my depression when it told me I was useless.

💡 If you need help redefining your purpose, explore recovery options.

Mental health support graphic from Recovery.com featuring

4. “Things Will Never Get Better”

A hallmark of depression is the illusion of permanence—the belief that this darkness will last forever.

  • Every single person I spoke with who had recovered from a depressive episode once believed this lie. Believing that you will always be in depression’s darkness created hopelessness, which is a dangerous place to be, 
  • Any value or goodness you experienced in the past, now feels over. In a depression, the present is usually unacceptable (or worse.) And the future, as your depressive thoughts will have you believe,  holds no promise whatsoever. Those thoughts (lies) combine to trap  you in a cycle of hopelessness.
  • Seeking therapy, medication, or lifestyle changes can prove that healing is possible.
Recovery.com graphic addressing

5. “Why Bother? Nothing Matters”

Apathy is one of depression’s most destructive tools, making even small tasks feel monumental.

  • Interviewees described how depression convinced them that brushing their teeth, showering, or even getting out of bed had no point.
  • But action fuels motivation—taking even the smallest step can begin a positive cycle of recovery. And often, we have to take those steps, however small, before we feel like taking them. An object at rest, stays at rest. 
  • Recognizing this lie for what it is can help you break free from depression’s  grip. No matter what it says to you, life still matters. YOU still matter.
Mental health awareness image from Recovery.com titled

6. “The World Would Be Better Without You”

Perhaps the most dangerous lie depression tells is that your existence is a burden.

  • Many of my interviewees admitted to having thoughts that their loved ones, pets, or coworkers would be better off without them.
  • But hearing others share these thoughts made them realize that depression uses the same script for everyone.
  • If you’ve had these thoughts, please know that they are not true, and that help is available. Reach out to a trusted friend, therapist, doctor, member of your faith community, a credible online group, mental health organizations or crisis hotline. In the U.S. you can call or text 988 24/7/365. Note: You do not have to be suicidal to access a hotline. They are crisis lines. You define what a crisis is for you. You can also call them on behalf of a loved one or friend and ask how to support and protect them when they’re struggling.

🚨 If you or someone you know is in crisis, reach out to the National Suicide Prevention Lifeline at 988.

Pulling Back the Curtain: Exposing Depression’s Lies

Once I realized that everyone who described their depressive thoughts said the same things (not similar- the same,) I began to share that with my interviewees and asked them if learning that depression repeats identical  falsehoods to so many changed their perspective.

  • Many said it was a revelation—depression wasn’t speaking  previously-unacknowledged truths about them, it was simply following a well-worn, destructive script. .
  • One interviewee said, “If only I had known others heard these same lies, I might not have attempted (suicide.)”
  • Understanding that these thoughts are symptoms, not truths can help reframe the way we approach depression. Sharing these thoughts with others in our lives, will help them better understand and support us. Note: Such conversations are much easier to have when we are not in depression’s dark pit.

How to Fight Back Against Depression’s Lies

If you recognize any of these lies in your own thoughts, here are a few steps to start challenging them:

  1. Identify the Thought – When a negative belief surfaces, ask yourself, Would I say this to a friend? 
  2. Find the Evidence – Depression thrives on falsehoods. Look for actual evidence that contradicts its claims. If able, ask yourself (or someone who knows and cares about you) if they believe what you’re thinking is true about you.
  3. Reach Out – Talk to someone who can offer a different perspective—a friend, therapist, or support group or anyone you know also lives with depression (there are lots of us! It is a common condition.)
  4. Engage in Small Actions – Even tiny tasks like getting out of bed or stepping outside can chip away at depression’s hold. I’ve learned from therapists to focus on how you will feel after doing a task such as showering, putting on clean sheets or taking a walk vs. all the energy and steps required to do them. 
  5. Seek Professional Help – Therapy, medication, and holistic approaches can help break the cycle. There is absolutely no shame in reaching out for help and support. We see doctors for colds. Seeing a therapist or entering treatment for depression is no different.

Depression tells the same lies to millions of people, but recognizing them for what they are—a symptom of an illness—can lessen their power. You have value. You are loved. And things can get better.

If you or someone you know is struggling, don’t suffer in silence. There is hope, there is help, and there is a way forward.

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Kate Garn’s 13 Insights on Breaking Free From Hidden Alcoholism

Kate Garn joined Recoverycast to share her powerful journey through the depths of alcohol dependence and her inspiring climb toward sobriety. Her story, filled with raw honesty and vulnerability, sheds light on the often-hidden struggles of functional alcoholism, the impact of postpartum depression, and the transformative power of finding connection in recovery. Kate’s narrative underscores the crucial message that addiction doesn’t always look like the stereotypical image, and that finding a path to a healthier life is possible.

1. The Gradual Descent: From Social Drinking to Coping Mechanism

Kate’s relationship with alcohol began in high school, a seemingly typical experience for many. However, what started as occasional social drinking gradually morphed into a coping mechanism, particularly as she navigated the pressures of young adulthood and the drinking culture prevalent in hair school and the service industry.

“It had just become something that was normal to me,” Kate reflected. “It was routine. I wanted to unwind after work. I wanted to, you know, my body hurt, my mind was exhausted, everything. And I just wanted to numb it.” This highlights how easily social drinking can transition into a reliance on alcohol to manage stress and emotions.

2. Postpartum Depression: A Turning Point Towards Dependence

The arrival of her son brought immense joy, but also an overwhelming wave of postpartum depression, exacerbated by a traumatic birth experience. Kate recounted the harrowing moments after her son’s birth, stating, “I still remember the feeling that I had when he started breathing…” This trauma created significant anxiety and sleep deprivation, leading her to self-medicate with alcohol.

“When I stopped breastfeeding after three months, I started drinking all the time. ’cause I could now. Mm-hmm. You know, and I knew that’s what I had used before to calm me down.” This period marked a significant shift towards using alcohol as a primary way to cope with intense emotional distress. Postpartum depression is a serious condition affecting many new mothers and can significantly increase the risk of substance use as a form of self-treatment1.

Explore depression treatment options.

3. The Illusion of Control: Functional Alcoholism

Despite drinking frequently and heavily, Kate’s struggles weren’t immediately apparent to those around her. Even her ex-husband, who witnessed her drinking firsthand, didn’t recognize the extent of her dependence. “‘I wasn’t hiding it. You know, he was right there. But even he didn’t think she’s an alcoholic. And when I look at it, I’m like, how? How did you guys not think it?'”

This illustrates the phenomenon of functional alcoholism, where individuals maintain their daily responsibilities while still struggling with alcohol dependence. This can make it difficult for loved ones to recognize the problem and for the individual to acknowledge it themselves.

4. The Internal Disconnect: Masking Pain with Performance

Kate astutely pointed out the internal conflict she experienced, feeling the need to present a certain image to the world while battling inner turmoil. Tom Farley agrees, stating “They’re putting out this person that they think the world wants to see or that they need to be. And it’s not real. And you feel that inside this doesn’t, this is not real for me. And so therefore the only way I to deal with that feeling, at least for me, was to, was to drink.”

This resonates with many individuals who use substances to cope with feelings of inadequacy or inauthenticity. The constant performance can be exhausting and isolating, further fueling the cycle of dependence.

5. Hitting Rock Bottom: The Desire to Not Exist

Kate’s journey reached a critical point where she no longer wanted to live with the pain and dependence. “On the day that I stopped drinking, I was, you know, it was a bad place. It was scary and I had struggled for a long time, but I, it had hit its peak.” This moment of despair often serves as a catalyst for change, a stark realization that the current path is unsustainable and life-threatening. The fear of the impact her addiction would have on her son also played a significant role in her decision to seek help.

Explore alcohol addiction treatment options.

6. Seeking a Lifeline: The First AA Meeting

Facing her desperation, Kate took a courageous step and searched for resources. “I knew what you see on tv, AA, or rehab. Like, that’s where my mind went. So that’s what I Googled that morning.” Her discovery of a local AA meeting, particularly an all-women’s meeting, proved to be a pivotal moment. The sense of connection and shared experience she found there was crucial in her early sobriety.

7. The Power of Connection: Finding Common Ground

Walking into that first meeting, Kate had preconceived notions about what it would be like. “For me, when I pictured AA meetings, I didn’t picture a bunch of women like me. I pictured a bunch of women who had lost everything. Homeless, you know, worst case scenario.”

Instead, she found a community of regular women who understood her struggles. “To see and hear what these women had to say really like, struck a chord with me. Like, I was like, wow. They are regular people. Living, you know, life every day. Like a lot of people do. Their stories, some of them very similar to mine.” This sense of belonging and relatability is a cornerstone of successful recovery.

8. Beyond Dry Drunk: Embracing the Steps

Early in her sobriety, Kate described herself as a “dry drunk,” indicating that she had stopped drinking but hadn’t yet addressed the underlying issues fueling her addiction. It wasn’t until she began working the 12 Steps that she started to experience true recovery and healing.

“When I finally got, you know, to the point where I was ready to work the steps, because I think before that I just really wasn’t ready. I couldn’t get myself there. So when I finally started doing that and seeing the benefits of it…” The 12 Steps provide a structured framework for self-reflection, accountability, and spiritual growth, which are vital for long-term sobriety.

9. Finding Motivation: Doing It for Someone Else

While the common advice in recovery is to focus on oneself, Kate found her primary motivation in her son. “‘They say do it for you. I do it for him. I’m second there and I know that’s, you know, everyone’s like, no, it’s you. And it’s like, I wouldn’t be here if it wasn’t for him. It is healthy for me to think this is for Mac because I didn’t value my own life like that.'” This highlights that the path to recovery can be deeply personal, and finding a strong external motivator can be a powerful initial driving force.

10. The Vulnerability of Sharing: TikTok as a Platform for Connection

Kate’s journey took an unexpected turn when she began sharing her experiences on TikTok. This platform became an outlet for her raw honesty and vulnerability, creating a space for connection with others facing similar challenges. “I’m a vulnerable person. I’m raw, I’m honest. That’s what my TikTok is… I just am who I am.” Her willingness to share her struggles openly has resonated with a large audience, fostering a sense of community and reducing the stigma surrounding addiction.

11. The Power of Unseen Support: “I Love Who You Are Sober”

A poignant moment in Kate’s story was her mother’s heartfelt affirmation during a difficult time in early sobriety. “I was crying, and my mom came over and she was like being super supportive to me and I just told her, you know, I want a drink. And she was like, but I love who you are sober. And it just like I do, I get super emotional when talking about that because it’s like, that just shows me like they have never known me.” This powerful statement underscored the profound difference sobriety had made in Kate’s true self, a self that had been obscured by alcohol for so long.

12. Navigating the Journey: Amends and Self-Compassion

Kate touched upon the challenging aspect of making amends in recovery, acknowledging the difficulty of confronting past actions. She also highlighted the importance of self-compassion, recognizing the progress she has made rather than dwelling solely on past mistakes. “‘Getting sober, you realize so many things about yourself when you get sober.’ ‘Well, it’s about your pain, not theirs.'” This emphasizes the introspective nature of recovery and the need to focus on personal healing.

13. The Misunderstanding of Shame: Finding Strength in Vulnerability

Kate addressed the negative feedback she sometimes receives for being so open about her struggles, with some suggesting she should be ashamed. However, her vulnerability is precisely what allows others to feel less alone. By sharing her truth, Kate is breaking down stigma and offering hope to others on their own recovery journeys.

Kate’s story is a testament to the resilience of the human spirit and the power of seeking help and connection. Her journey from functional alcoholism and the depths of postpartum depression to a place of sobriety and open sharing offers a beacon of hope for anyone struggling with addiction. It reminds us that recovery is possible, and that finding a supportive community can make all the difference.

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Recovery.com Welcomes Veteran Healthcare Leader Sean Kell to Board of Directors

Leading digital platform for finding addiction and mental health treatment continues growth with addition of former A Place For Mom CEO

MADISON, WI — Recovery.com, the global platform that connects families and individuals to mental health and addiction treatment options, added veteran healthcare leader Sean Kell to its Board of Directors and its  investor group.

Kell is currently the Chief Executive Officer of MD², a concierge medicine group with 29 practices across 13 states. He brings a strong track record of building successful businesses in online marketplaces, digital innovation, and product management—expertise that aligns seamlessly with Recovery.com’s mission. 

Most notably, Kell served for eight years as CEO of A Place for Mom, where he led the senior living marketplace’s brand strategy and business expansion. Prior to that, he held key leadership roles at Expedia, overseeing Hotels.com and later managing Expedia.com’s global online travel operations. His experience also includes senior positions at renowned organizations such as Starbucks, McKinsey & Company, and IBM.

“I’m excited to join the team at Recovery.com as both a board member and investor,” said Kell. “Spending time with the remarkable team in Madison was one of the most inspiring moments of my career. I’m eager to contribute to the company’s growth and share insights from my experience in scaling digital marketplaces, building consumer-facing brands, and fostering high-performing cultures.”

Recovery.com, with its growing network of more than 21,000 treatment centers worldwide, last year ranked #196 on the Inc. 5000 list, which honors America’s fastest-growing private companies; it ranked #2 in Wisconsin and #1 in Madison, where it was founded. The company recently released the first-of-its-kind State of Recovery 2025 report, highlighting trends and insights in addiction and behavioral healthcare, and continues to broaden its media platform with its portfolio of podcasts including the recently-launched Recoverycast hosted by Tom Farley as well as Terry McGuire’s Giving Voice podcast series – Giving Voice to Addiction, Giving Voice to Depression, and Giving Voice to Mental Health. 

About Recovery.com
Recovery.com (formerly RehabPath) was created in 2017 to help people discover a path to recovery that is right for them, starting with landing on websites they can trust. It aims to provide unbiased, educational, helpful information about treatment for addiction and mental health, with a goal of connecting individuals worldwide with the right mental health and addiction treatment options. Recovery.com: The best place to find mental health and addiction treatment for anyone, anywhere. To learn more, visit Recovery.com.

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How Long Does Xanax Stay in Your System? Your Guide to Test Detection

When the anxiety-calming effects of Xanax wear off, you might assume the drug has left your system—but testing tells a different story. Xanax (alprazolam) can be detected in your body even if you no longer feel its effects. If you’re starting a new medication, preparing for a drug test, or concerned about interactions with other substances, it’s important to know how long Xanax stays in your system.

Detection times for Xanax can vary depending on a few factors. The type of drug test being used, your personal health, and your usage patterns all affect how long Xanax can be detected. While one person might clear Xanax from their system relatively quickly, another might test positive days later.

We’ll explore exactly how long Xanax is detectable via different testing methods, what affects these timeframes, and what you should know if you’re taking Xanax.

Infographic showing typical drug test detection windows for Xanax: Blood test (1–3 days), saliva test (1–3 days), urine test (1–6 days), and hair test (up to 90 days). Note states detection may last longer for chronic or heavy users.

What Is Xanax?

Xanax is the brand name for alprazolam, a type of benzodiazepine. Doctors prescribe Xanax to treat anxiety disorders, panic disorders, and sometimes anxiety caused by depression. Like other benzodiazepines such as Valium (diazepam) and Klonopin (clonazepam), Xanax works by enhancing the calming effects of a naturally occurring brain chemical called gamma-aminobutyric acid (GABA).

When you take Xanax as prescribed, it can effectively reduce feelings of nervousness, tension, and panic attacks. It comes in immediate-release tablets, extended-release tablets, and liquid form. The standard immediate-release Xanax starts working right away, usually within 15-30 minutes, which makes it helpful for managing sudden anxiety episodes.

However, Xanax is also classified as a Schedule IV controlled substance1 by the DEA. This classification exists because Xanax carries a risk for dependence and potential misuse. Your body can develop tolerance to Xanax over time, meaning you might need higher doses to achieve the same effects. This is why doctors typically prescribe Xanax for short-term use—usually no more than 2-4 weeks—to reduce the risk of dependence.

How Xanax Works in the Body

When you take Xanax, your digestive system absorbs the medication into your bloodstream. From there, it travels to your brain where it increases GABA activity, slowing down central nervous system functions2 and producing a calming effect. But what happens to the Xanax molecules after they’ve done their job?

How the Body Metabolizes Xanax

Your liver does most of the work to process Xanax. Through a process called metabolism, your liver breaks down Xanax into several metabolites3—mainly alpha-hydroxyalprazolam. These metabolites eventually leave your body through urine. This entire process, from the moment Xanax enters your body until it exits, is what determines the amount of time it stays in your system.

Xanax Half-Life

An important concept to understand is “half-life,” which refers to the time it takes for your body to eliminate half of the drug from your bloodstream. Xanax has an average half-life of about 11-12 hours4 in healthy adults. This means that 11-12 hours after taking Xanax, roughly half of the drug remains in your system. After another 11-12 hours, half of that remaining amount (or 25% of the original dose) is left, and so on.

Illustration of factors that affect how long Xanax stays in the body, including metabolism speed, age, liver function, dosage and frequency, body fat, and use of other medications, shown alongside a human figure marked with

Detection Windows for Different Drug Tests

Different drug tests can detect Xanax for different lengths of time after your last dose. 

Urine Tests

Urine testing is the most commonly used method to detect Xanax.5 For most people who take Xanax occasionally, it can show up in a urine test for about 1-4 days after the last dose. However, if you’ve been taking Xanax regularly for an extended period, it might be detectable for up to a week or even longer.

When Xanax shows up on a urine test, what the test actually detects are metabolites—the breakdown products of alprazolam. These metabolites have chemical structures that standard drug panels can identify as benzodiazepines. Some tests specifically look for alprazolam metabolites, while others detect a wider range of benzodiazepines.

Blood Tests

Blood tests offer a shorter detection window for Xanax compared to urine tests. Xanax is detectable in blood for about 1-3 days6 after the last dose. Blood testing is less common for routine drug screening but might be used in certain medical or legal situations.

Blood tests aren’t as easy to administer as urine tests, but they provide a more accurate measure of how much Xanax is actively in your system at the time of testing. This makes blood tests useful in emergency situations where doctors need to know exactly what substances are affecting a patient.

Saliva Tests

Saliva tests can detect Xanax7 for approximately 1-2 days after use. These tests are becoming more popular because they’re less invasive and harder to tamper with than urine tests. Collecting a saliva sample is as simple as swabbing the inside of your cheek.

Hair Tests

Hair testing has the longest detection window of all test types. Benzodiazepines can be detected in hair for up to 4 weeks,8 or even longer in some cases. Hair tests work by detecting drug metabolites that enter your bloodstream and then get absorbed into your hair follicles.

Hair tests can detect benzo use over a longer period, but they’re less common for Xanax testing specifically. They’re also less useful for detecting very recent benzo use, as it takes time for the metabolites to appear in hair.

False Positives

It’s worth noting that some substances can trigger false positives for benzodiazepines9 like Xanax on drug tests. These include certain antibiotics, antidepressants, and even some over-the-counter medications like Benadryl (diphenhydramine). If you believe a test has produced a false positive result, you can request confirmation testing, which uses more precise methods to identify specific substances.

Infographic listing safe, natural ways to help the body process Xanax: stay hydrated, exercise regularly, eat liver-friendly foods, avoid alcohol and other substances, get enough sleep, and consult a doctor about drug interactions. A woman is shown holding a large funnel filled with Xanax pills.

What Factors Affect How Long Xanax Stays in Your System?

Detection times can vary from person to person because of a few factors that influence how long Xanax stays in your system. 

Age and Metabolism

As we age, our metabolism naturally slows down. Older adults often process Xanax more slowly10 than younger people. This means the drug stays in their systems longer and may be detectable for extended periods.

Your metabolic rate—how quickly your body processes substances—also plays a major role. People with faster metabolisms tend to eliminate Xanax more quickly than those with slower metabolisms.

Liver Function

Since your liver is primarily responsible for breaking down benzodiazepines, liver health directly impacts how long Xanax stays in your system.11 People with liver diseases like cirrhosis or hepatitis may take much longer to process and eliminate Xanax. In some cases, doctors might even adjust dosages for patients with liver problems.

Dosage and Frequency of Use

Among the key factors affecting how long Xanax stays in your system, how much and how often you take it are especially important. Your body takes longer to process larger doses. And if you’ve been taking Xanax regularly for weeks or months, it builds up in your system, which takes longer for your body to clear than if you’ve only taken it once or twice.

When you use Xanax regularly, it collects in your body’s fat tissues,12 creating storage that takes longer to leave your body completely. This effect is especially pronounced for people who take high doses over long periods of time.

Body Composition

Your body mass index (BMI) and fat percentage also affect how long Xanax stays in your system. Xanax is lipophilic,13 meaning it can be stored in fat cells. People with higher body fat percentages may end up storing alprazolam in their systems for longer than those with less body fat.

Other Medications

Some medications can affect how quickly you process Xanax.14 For example, certain antifungal medications and antibiotics can impede enzymes in your liver that break down Xanax, causing it to stay in your system longer. On the other hand, some medications might induce these enzymes, making your body clear Xanax faster.

Duration of Xanax Effects vs. Detection Time

Many people don’t realize that Xanax stays in their body long after they stop feeling its effects. This is why you might feel completely normal but still test positive on a drug test.

For regular Xanax tablets, the calming effects typically last up to 6 hours before wearing off. Extended-release Xanax (Xanax XR)15 works more gradually, with effects lasting up to 12 hours. But in both cases, the drug remains in your system much longer than you can feel it.

You need a certain concentration of Xanax in your bloodstream to feel its anxiety-reducing effects. When levels drop below that threshold, the effects wear off. But the drug is still there at lower levels until your body completely processes it, which takes several days. During this time, drug tests can still detect Xanax even though you no longer feel its effects.

Safely Stopping Xanax Use

Never stop taking Xanax suddenly if you’ve been using it regularly. Abruptly stopping can trigger withdrawal symptoms16 that range from uncomfortable to dangerous, including intense cravings, rebound anxiety (which can be worse than your original anxiety), insomnia, irritability, muscle tension, and potentially seizures.

Medical professionals recommend a gradual tapering schedule under supervision. Your prescribing doctor or a qualified treatment professional will create a personalized plan for your specific situation.

Always seek medical guidance for stopping Xanax—even if you’ve been taking it without a prescription or at higher doses than prescribed. Healthcare providers can safely manage your tapering process, adjust your plan if needed, and recommend treatments to ease your withdrawal symptoms.

Finding Support for Xanax Dependence

Knowing how long Xanax stays in your system is just one piece of a larger puzzle. If you’ve found yourself taking Xanax more frequently than prescribed, needing higher doses to get the same effect, or experiencing withdrawal symptoms when you try to stop, these may be signs of physical dependence.

Xanax dependence17 is a medical condition that requires proper detox and addiction treatment—not willpower alone. The good news is that effective, compassionate treatment options exist. With the right support, people can and do recover from benzodiazepine dependence every day.

Treatment for Xanax addiction typically involves a medically supervised tapering process combined with therapy to address any underlying anxiety or mental health concerns. This comprehensive approach helps not just with safely stopping Xanax, but also developing healthy coping strategies to avoid becoming addicted in the future.

If Xanax abuse has become a problem for you or someone you care about, effective treatment is available. Recovery.com can connect you with specialized centers experienced in benzodiazepine dependence treatment. Take the first step toward recovery by exploring treatment programs that match your specific needs and speaking with an admissions specialist today.

FAQs

Q: How is alprazolam cleared from the body? 

A: Alprazolam is primarily metabolized by the liver, which converts it into several metabolites. These metabolites are then eliminated through urine.

Q: How long is .25 mg of Xanax effective? 

A: A 0.25 mg dose of Xanax typically produces therapeutic effects for about 4 hours. However, individual responses vary based on metabolism, body composition, and other prescription drugs you might be taking.

Q: How long after taking Xanax can it be detected in a blood test? 

A: Xanax is usually detectable in blood tests for 1-3 days after you used Xanax last. However, this window may be longer for people who use Xanax regularly or have certain health conditions that slow metabolism.

Q: How does Xanax show up on a urine test? 

A: Xanax appears on urine tests as benzodiazepines or specifically as alprazolam metabolites, depending on the test. Standard drug use panels typically detect these substances for 3-4 days after last use, though this can be longer with regular use.

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What Is Art Therapy? Ways Creative Expression Supports Mental Health and Well-Being

When words aren’t enough to express what we’re feeling inside, creative expression can help bridge the gap between our emotions and healing. For centuries, people have used art to work through feelings, make sense of tough experiences, and find ways to move forward. Today, this natural connection between creativity and well-being has developed into an established therapy that combines artistic expression with proven therapeutic methods. Art therapy offers a unique path to healing that respects both the complexity of human emotions and our natural ability for creative self-discovery.

Let’s explore how art therapy works, who provides it, and the many ways it can support your mental health and well-being.

What Is Art Therapy?

Art therapy is a form of psychotherapy that incorporates the creative process of art-making into mental health treatment. According to the American Art Therapy Association (AATA), art therapy is used to improve cognitive and sensory-motor functions,1 foster self-esteem, reduce symptoms of mental illness, improve mental health, and enhance social skills.

It’s not about producing professional-quality artwork. The focus is on self-expression, emotional release, and personal insight.

Artist and occupational therapist Jenna Parfitt, M.S., shares:

You might be surprised by how much meaning you can find in what you create. It doesn’t have to be “good”—just real. That alone can be powerful.

Illustration of a person holding a paintbrush with a rainbow-colored stroke, symbolizing emotional expression through art. The person has a bandage over their mouth and hand on their stomach, representing unspoken pain. Text reads: “Sometimes pain is difficult to explain with words. Art therapy gives you a safe medium to express it.”

Art Therapy as a Profession

Art therapy is a mental health profession that enriches the lives of individuals, families, and communities through a blend of visual arts and psychological theory. It offers a safe, nonverbal outlet for people to explore trauma, identity, relationships, and emotion. Art therapists use a wide range of art materials, including paint, pastels, clay, and collage, to help clients communicate feelings that may be hard to articulate.

Art therapy sessions can be tailored to individuals, groups, or families and are often used alongside other forms of therapy, such as music therapy, movement therapy, and talk therapy.

Art therapy, facilitated by a professional art therapist, effectively supports personal and relational treatment goals such as managing anxiety, regulating emotion, resolving interpersonal conflicts, and navigating life transitions. The use of art can unlock repressed memories, reduce physiological symptoms of stress, and support behavioral change.

Recent studies show that art therapy can significantly improve mental health outcomes. For instance, a randomized controlled trial2 found art therapy effective for individuals with Cluster B/C personality disorders. Other research has shown its value in treating depression, anxiety, stroke-related stress, and dementia.

How have you seen art therapy make a difference in the mental health or emotional well-being of your clients, patients, or yourself?

Art therapy has often provided access into emotional spaces that sometimes words couldn’t reach for myself and my clients. I’ve seen people make meaning of grief through painting, express anger through playing guitar, and discover joy they felt was out of reach by writing poetry. Art communicates our groaning and pain in a way that we sometimes struggle to express through words. I use songwriting to process my journey through trauma and addiction, and it never ceases to amaze me how healing it is to care for my heart by expressing emotion through song.

Jamie Haigh, LPC-MHSP, Duck River Mental Health, Three Percent Co.

Infographic titled “Steps of Art Therapy: A Guided Overview of the Process,” featuring five steps: 1) Meet with a licensed art therapist, 2) Identify therapeutic goals, 3) Create art to explore emotions, 4) Reflect on what you made, and 5) Build emotional insight and healing. Includes icons representing therapy, goals, art tools, reflection, and insight,

Who Are Art Therapists?

Art therapists are licensed mental health professionals with specialized education and clinical training. According to the Art Therapy Credentials Board (ATCB), most art therapists hold a master’s degree in art therapy3 from an accredited program that includes coursework in psychological theory, ethics, and supervised practicum experiences.

Credentialing is required to practice. Key credentials include:

  • ATR: Registered Art Therapist
  • ATR-BC: Board-Certified Art Therapist
  • ATCS: Art Therapy Certified Supervisor

Where Art Therapists Work

Art therapists practice in a variety of health care and community settings, such as:

  • Hospitals and psychiatric units (including psychiatry departments)
  • Rehabilitation and trauma centers
  • Cancer treatment centers
  • Veteran services for post-traumatic stress
  • Correctional facilities and reentry programs
  • Private practice
  • Schools (including services for students with autism or behavioral issues)
  • Senior care centers supporting older adults with dementia

Art therapy can serve as a standalone treatment or as part of group therapy or multidisciplinary teams. Programs often use creative art therapy to increase quality of life and foster social skills in clients with complex needs.

Infographic titled “Examples of Art Therapy Projects for Common Mental Health Struggles,” showing four illustrated art therapy ideas: a collage for anxiety, a memory box for grief, a symbolic mask for self-esteem issues, and a weather-themed painting for trauma. Each project is paired with a simple icon

How Art Therapy Works

Art therapy sessions are structured environments where clients engage in creative tasks with therapeutic guidance. A session might involve:

  • Drawing your safe place
  • Painting a memory or dream
  • Using sculpture to represent emotional states
  • Creating a visual diary

Clients reflect on their artwork with the therapist to uncover meaning, process trauma, or shift perspective. It is often the process—not the product—that leads to healing.

The therapeutic impact of creative expression is grounded in neuroscience. Engaging in art-making activates sensory pathways and helps regulate the nervous system. This supports trauma resolution and emotional processing.

Dr. Cathy Malchiodi, a prominent figure in the field of art therapy, highlights the sensory nature of the arts and their role in trauma work, stating that the arts involve “visual, tactile, olfactory, auditory, vestibular, and proprioceptive experiences,”4 which can be crucial in processing traumatic reactions that are experienced on a sensory level by mind and body. ​

Neuroscientific Foundations of Art Therapy

Art therapy engages multiple brain regions5 involved in sensory processing, emotion regulation, and memory. By stimulating these areas, artmaking can facilitate the integration of traumatic memories and promote healing.​

  • Regulation of the nervous system: Creating art can help modulate the autonomic nervous system, leading to reduced stress responses. This regulation is crucial for individuals who have experienced trauma, as it aids in restoring a sense of safety and control.​
  • Support for trauma resolution: Art therapy provides a non-verbal outlet for expressing and processing traumatic experiences. This form of expression can be particularly beneficial when verbal articulation of trauma is challenging.​

Art therapy’s engagement with sensory pathways and its capacity to regulate the nervous system are instrumental in supporting trauma resolution and emotional processing.

Art Therapy as Trauma-Informed Practice

As awareness of trauma’s lasting impact continues to grow, the importance of trauma-informed care in mental health treatment has become undeniable. Art therapy stands out as a particularly powerful trauma-informed practice because it engages the senses, offering pathways to healing beyond traditional talk therapy.

Unlike trauma that lives only in memories or thoughts, many traumatic experiences are stored somatically—felt deeply within the body. Art therapy provides a non-verbal outlet to access and express these sensory experiences in a safe, supportive environment. As Dr. Cathy Malchiodi, a leader in the fields of art therapy and trauma intervention, explains:

Neurobiology research has taught us that we need to “come to our senses” in developing effective psychotherapeutic approaches. In working with trauma, one quickly realizes that traumatic reactions are not just a series of distressing thoughts and feelings. They are experienced on a sensory level by mind and body, a concept now increasingly echoed within a variety of theories and approaches by trauma experts.

– Cathy Malchiodi, PhD, ATR-BC, LPCC

Through the creative process, art therapy invites individuals to safely explore emotions, sensations, and memories that may be too overwhelming or fragmented to verbalize. It aligns with trauma-informed principles by prioritizing safety, empowerment, and the healing potential of sensory engagement.

What Art Therapy Is Not

It’s important to distinguish between recreational art activities and clinical art therapy. True art therapy work must be guided by a qualified therapist with proper credentials. Many well-meaning programs label their services as art therapy without meeting ethical or clinical standards.

The ATCB and AATA emphasize that the term “art therapy” should only be used by credentialed professionals. When seeking help, confirm your provider has valid credentials and meets educational and clinical requirements.

What are some of the most powerful or surprising outcomes you’ve witnessed through art therapy?

The parts of you that feel awkward or self-conscious are the parts that might need a voice that doesn’t use perfect sentences. Sometimes the process of using creative expression, says more about your heart than crafted words could. Most of us get stuck because we stay in our heads trying to reason and logic our way out of things and to things. Creativity has the power to help us tap into different parts of ourselves in ways that go beyond cognitive understanding. Which can be an extreme gift, if we allow it to be.

– Blake Roberts, LMFT, Three Percent Co.

Examples of Activities

Art therapy is a flexible and adaptive practice, tailored to meet the unique needs of each individual. Therapists select activities based on a client’s age, emotional goals, and presenting challenges. Whether working with children processing anxiety, veterans living with PTSD, or older adults navigating memory loss, the art-making process serves as both an assessment tool and a healing intervention.

Below are examples of art therapy activities often used in clinical and community settings:

  • Substance use disorder(s): Combining visual arts, music, movement, and writing to provide nonverbal ways to process trauma, shame, and emotional pain.
  • Autism: Creating visual routines or feelings charts to support communication and sensory regulation
  • PTSD: Constructing trauma timelines or “safe boxes” to externalize experiences and build resilience
  • Depression: Engaging in expressive journaling using mixed media to explore and release difficult emotions
  • Children: Storyboarding fears through drawing to help process and verbalize anxiety
  • Older adults: Making memory books with collage and family photos to strengthen identity and connection

These creative practices allow individuals to express themselves in ways that words often cannot, promoting emotional regulation, interpersonal connection, and insight.

How have you seen art therapy make a difference in the mental health or emotional well-being of your clients, patients, or yourself?

Art therapy allows us to access feelings that often live below the surface. By giving form to those emotions through creative expression, we’re better able to understand and put words to them. There’s also a deep sense of accomplishment that comes from creating something with your own hands—something that resonates with you, which can be healing.

– Jenna Parfitt, M.S., JENELLEN Glass

Examples of Works of Art Therapy

In art therapy, the final product is more than just an image, it’s a reflection of inner experience, symbolic meaning, and personal growth. The focus remains on the process of creating, rather than the visual perfection of the artwork. Still, the resulting pieces often reveal powerful narratives, insights, and themes that can guide the therapeutic journey.

Here are a few common examples of works produced in art therapy sessions:

  • Personal symbols or mandalas to promote mindfulness and emotional grounding
  • Emotional masks or self-portraits that reveal hidden aspects of identity or emotion
  • Vision boards for recovery that illustrate hopes, goals, and steps toward healing
  • Collaborative murals used in group settings to foster community, cooperation, and shared expression

Each piece becomes a tangible record of an individual’s internal world and progress over time. These works are often revisited in later sessions to spark reflection and deepen the healing process.

Healing Through Creative Expression

Art therapy reminds us that healing doesn’t always start with words, it can begin with a brushstroke, a song, or the simple act of choosing a color. In a world that often demands explanation, creative expression offers a different kind of freedom: one that welcomes the messy, the unspoken, and the deeply personal.

Whether you’re navigating trauma, managing anxiety, or simply longing to reconnect with yourself, art therapy opens a door to self-discovery and transformation. You don’t need to be an artist. You just need to be willing to explore.

If you feel hesitant or self-conscious, you’re not alone. Many people begin with uncertainty but often leave feeling surprised by what they uncover and empowered by what they create. With the guidance of a credentialed art therapist, your creative journey can become a path to insight, connection, and lasting well-being.

FAQs

Q: What is art therapy and how does it work?


 A: Art therapy is a mental health practice that uses creative expression—like painting, drawing, or sculpting—as a therapeutic technique. It helps individuals explore emotions, resolve conflicts, develop self-awareness, manage behavior, and increase self-esteem.

Q: What is an example of art therapy?


A: An example of art therapy could be creating a collage to express feelings during a therapy session, helping someone process grief or trauma through visual storytelling.

Q: Is art therapy just drawing?

A: No, art therapy involves many forms of creative expression, including painting, sculpting, collage-making, and photography. Drawing is just one medium among many.

Q: What happens during an art therapy session?


A: During a session, the therapist may guide the client in creating art that reflects their emotions or experiences. Discussions about the artwork often help deepen insights and promote healing.

Q: What is Art Therapy?


A: Art therapy is a specialized form of psychotherapy that integrates psychological theory and the creative process to enhance mental health and well-being.

Q: What does an art therapist do?


A: An art therapist helps clients use artistic activities to process feelings, improve coping skills, and promote personal development. They are trained in both art and clinical therapy techniques.

Q: How does art therapy work?


A: Art therapy works by giving individuals a non-verbal outlet for expressing thoughts and emotions that may be difficult to articulate. Creating art can tap into subconscious feelings, foster self-exploration, and facilitate psychological healing.

Q: What can art therapy help with?

A: Art therapy can help with a wide range of issues, including anxiety, depression, PTSD, trauma recovery, grief, addiction, and stress management.

Q: What materials are used in art therapy?


A: Common materials include paints, clay, colored pencils, markers, collage supplies, pastels, and photography equipment. The choice of medium depends on the client’s preferences and therapeutic goals.

Q: Can art therapy benefit mental health?


A: Yes, art therapy has been shown to improve mental health by reducing stress, fostering emotional resilience, promoting mindfulness, and enhancing self-esteem.

Q: Can art therapy be used for stress relief?


 A: Absolutely. Engaging in creative activities in a supportive environent can significantly reduce stress levels, allowing individuals to relax and reconnect with their emotions.

Q: Who can benefit from art therapy?


A: Art therapy can benefit people of all ages and backgrounds, including children, adolescents, adults, and older adults. It is effective for individuals experiencing mental health challenges as well as those seeking personal growth or stress relief.