Category: Symptoms

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I Drink Every Night. Am I an Alcoholic?

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

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

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

Understanding Alcohol Consumption

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

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

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

Alcohol Consumption Chart

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

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

Evaluating Your Drinking Habits

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

Frequency of Alcohol Consumption

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

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

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

Quantity and Type of Alcohol

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

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

Context and Patterns of Drinking

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

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

Signs of Alcohol Dependence

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

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

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

The Impact of Regular Drinking

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

Physical Health Risks

Alcohol consumption impacts vital organs in the body, including

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

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

Mental Health and Emotional Well-Being

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

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

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

When to Seek Help

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

Recognizing Problematic Drinking

You can ask yourself questions like 

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

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

Resources for Assessment

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

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

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

Treatment Options for Alcohol Use Disorder

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

Detox

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

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

Residential Programs

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

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

Outpatient Programs

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

Support Groups

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

Building a Support Network

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

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

Preventing Relapse

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

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

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

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

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

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

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

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

A Step in the Right Direction

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

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What Are Track Marks And How To Spot Them

Track marks are wounds formed after injecting something into the skin, a common sign of intravenous drug use. They often appear down the forearms and look like small circular wounds with bruising, bleeding, and festering. With the effects of addiction and repeated injections, it often takes track marks longer to heal. Track marks can also get contaminated by unclean needles and dirt, leading to conditions like HIV, syphilis, AIDS, infections, and more. 

What Is The Medical Term for Track Marks?

Medically, track marks are known as venipuncture marks1 since they occur after a needle is stuck into a vein. You may also hear them called needle marks, puncture marks, or injection marks. 

Substances can be injected into the veins or the top layers of skin, called skin popping. Injecting directly into the veins takes effect almost immediately, while skin popping takes effect more gradually. 

What Causes Track Marks?

Repeated injections that don’t heal cause track marks. Unclean needles, infection, and a compromised ability to heal wounds (from addictive substances) lead to track marks.

Which Drugs Are Known to Cause Track Marks?

Any injectable drug can cause track marks, but they’re most often associated with heroin. Other drugs include cocaine, meth, prescription opioids, and prescription stimulants, along with designer drugs and psychedelics. If it can be injected, it can leave track marks.

What Do Track Marks Look Like?

Characteristics of New Track Marks

Track marks look like circular wounds, ranging from a pinhead to dime-sized. They often itch and look red and irritated. Bruises and redness often accompany track marks. So, you may see purplish or yellowish discoloration, plus red scabby wounds. If infected, you’ll likely see pus and a streak of redness moving away from the wound.

Characteristics of Old Track Marks

Healed track marks look like a small, puckered white or light pink scar tissue circle. The scars can look darker, smoother, or more textured depending on skin tones and healing.

Common Places Track Marks Appear

Track marks often appear near the crook of the arm and the forearm, like where you get your blood drawn. This area is easily accessible, though more visible. Because of the visibility, and running out of space, track marks can appear on other areas of the body.

Track Marks on Arms

On arms, track marks can look like small circular wounds. The edges may look pink and scabby. Redness and bruising around the site is also common. The wounds often follow a line down the forearm (‘tracking’ a vein).

Track Marks on Feet

Track marks on the feet look similar, like red splotchy wounds with discoloration and potentially signs of infection or festering. Someone may inject drugs into their feet to hide track marks (with their shoes). Sweat and friction can make track marks on feet more likely to not heal, become infected, and hurt.

Track Marks on Legs

Leg track marks look the same, like red, irritated wounds in a cluster or line down the leg. The track marks will likely follow a line down the femur or calf. The upper thigh may be a preferred injection site since there’s more muscle, and it can be easier to hide with clothes.

Track Marks on Hands

Track marks on hands can be the easiest to spot and the hardest to heal without infection. Hands come into contact with all types of germs and move almost constantly, making healing more difficult. Track marks on hands can look more ‘angry’ and inflamed with bruising and redness around the small circular wound.

How Long Do Track Marks Last?

Track marks can take a long time to heal as the body tries to adapt to addiction and its common effects, like malnourishment, dehydration, and other dysfunctions. Reinjecting into the injection site also makes it harder for track marks to heal since the needle and general activity in that area reopens wounds. Infections can slow down healing, too.

It can take a few days to weeks for track mark wounds to completely close. Then, they might leave needle scars. Scars can fade over time, especially when you keep them protected from the sun and friction. They won’t go away completely but can become less noticeable.

Do Track Marks Go Away?

Some needle marks may go away completely if they’re well taken care of during healing and if no more injections open up the wounds. A body free from addictive substances is more likely to heal track marks. 

As is more often the case, people with substance use disorders inject repeatedly. They may frequent a certain body part, like their forearm, and develop a cluster of track marks. Reinjecting opens healing wounds and starts the process over. Reinjecting also makes scarring more likely.  

The more healing measures taken right away, the more likely track marks will close up and heal with minimal scarring or none at all.

What Are The Risks of IV Drug Use and Track Marks?

The risks of IV drug use broadly include:

  • Infection
  • Abscesses
  • Blood-borne diseases like HIV, hepatitis C, hepatitis B, syphilis, and malaria
  • Scarring
  • Blood clots due to collapsed veins
  • Itching
  • Pain and tenderness in the area
  • Overdose
  • Death

Unclean/shared needles can pass blood-borne pathogens and cause infection. Some harm-reduction programs supply IV drug users with clean needles2 and education on addiction to lower these risks. But the best way to mitigate risk completely is to stop substance use, which addiction treatment centers can help with.

How Do People Hide Track Marks?

People often hide track marks with clothing, bandages, or even tattoos (over scars, not fresh). Someone hiding track marks may wear unseasonable clothes, like long sleeves in the summer. Avoiding social interactions and becoming reclusive is another common way to hide track marks.

What to Do if Someone You Love Has Track Marks?

If you notice your loved one has track marks, you can first assess if they need immediate medical treatment. Check if the wounds look infected: red, radiating heat, leaking pus, or a trail of red leading from the wound. It may also have abscesses that need draining. If they need medical attention, you can take them to urgent care or the emergency room. 

Depending on their needs, the staff at the urgent care center or emergency room will bandage and clean their wounds, then begin the detox process or refer the patient to detox.

If they don’t need medical attention, you can have an honest and compassionate conversation with your loved one. Here’s a few things you can ask to gauge how they’re doing and their willingness to attend treatment:

  1. “How long have you been injecting drugs?”
  2. “What drug have you been using?”
  3. “Have you ever tried to stop? How did that go?”
  4. “I can help you find a treatment center. Are you ready to start treatment?”

If they are ready and willing for treatment, you can use Recovery.com to find a range of recovery services, including detox and inpatient, to fit their needs. A clinical assessment from your loved one’s primary doctor or a medical professional at the treatment center determines if they’ll need to detox, or if they can start therapeutic work right away.

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Discovering New Pathways to Eating Disorder Recovery

Dana Sedlak, LCSW, CEDS-C, was a wonderful guest on our recent Recovery.com Podcast episode. We were honored to learn more about her personal and professional experiences with eating disorder recovery, advancements in care, and how parents can navigate recovery with their children. Dana’s professional experience has centered around adolescents and their families, which she continues to this day. 

You can find Dana’s episode here and hear from our past guests.

A Passionate Eating Disorder Specialist

Dana Sedlak is a certified eating disorder specialist, licensed clinical social worker (LCSW), and a consultant with the International Association of Eating Disorder Professionals (IAEDP). She’s worked primarily with adolescents at several treatment providers for eating disorder recovery. She strives to help teens rediscover their personal identity, learn healthy coping skills, and feel empowered and hopeful in their recovery.

Dana’s own experience as an adolescent with an eating disorder, and her subsequent recovery, fuels the daily passion she brings to her work.

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Dana’s personal experience with an eating disorder began in 8th grade. Mono left her unable to participate in sports, which was a key aspect of her life. She also went through grief at that time, which, 

“I would describe it as a perfect storm, right? There were so many different things happening in my life at that time that really kind of set me up for the actual development.”

Mono led her to lose weight and nearly every form of socialization, like school and sports. The grief, sickness, life upheaval, and stress led to unhealthy and unpleasant coping behaviors. Dana says, 

“It was very clear that I didn’t want to be doing the behaviors that I was doing, but I had no idea how to stop them.” 

Dana bravely involved her family once she realized something was wrong. As someone who loves writing and how it let her voice what she really felt, Dana wrote her family a letter describing what she was dealing with and that she needed their help. They responded promptly and got her into treatment. But even with their quick and loving response, Dana still struggled with imposter syndrome and worrying she was just ‘being dramatic.’ She remembers wondering,

“Maybe it’s not a big deal. Maybe I’m just experiencing something that everybody else in the world or all the other adolescent females might also be experiencing. And so feeling, like, am I being dramatic? Am I making this to be something way more than it is?”

Telling her family about her struggles also meant giving up her coping tool, uncovering her deep secret, and committing to treatment. Dana recalls,

“There was a swift, also, panic, right? Of what did I just do? But then there was a moment of relief, of okay, this is no longer just mine. And someone is going to help me.” 

The Importance of Communication and Forming Personal Identity

Dana’s personal story and what she’s experienced as a treatment provider highlights the crucial aspect of communication—between parents and adolescents, treatment providers and patients, and even within ourselves. She suggests parents keep an open line of communication with their kids to catch issues before they arise, get prompt treatment when they do, and validate challenges along the way.

Identity also becomes a crucial issue to address in treatment for adolescents. Dana called out the tendency for teens (and adults) to tie their identity to the sport they play, their extracurricular activities, and their grade point average. While those aspects may be key parts of their personal identity, exploring who they are beyond that can help teens understand how and why eating disorders have become a coping mechanism. Dana says, 

“We have to be able to help somebody understand themselves enough to realize, how is this [the eating disorder] helping me? How is this serving me? What is this doing for me–positively, without the judgment around it–to then figure out. Okay, so what are my other options? But if we don’t know that to begin with, we’re never going to figure out other options.”

Social media has also affected how young adults view and form their identity. The positive reinforcement of likes and shares encourages them to develop “suitable” versions of themselves. Managing this can lead to the stress associated with eating disorders or encourage weight loss through unrealistic portrayals of bodies and body image online. Through treatment, Dana strives to make teens feel like they’re living an authentic life true to themselves and who they are. She says, 

“I want them to just feel like they’re living a life of purpose that’s true to them. And that’s going to be the biggest protective factor...”

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How Parents Can Help: Early Intervention

By the time a parent notices their child struggling with an eating disorder (unless they’re well-aware of the signs), it can have already progressed to needing intensive lifestyle changes and treatment. Regarding how parents often feel when discovering this, Dana empathetically says,

“There can feel like, there’s a lot of blame and shame in parenting, feeling like it’s a parent’s fault, or that they didn’t see something.” … “I think it needs to be everybody being more educated and knowing how we start to see these early onset signs.” 

The earlier intervention happens, the better treatment outcomes become (that’s true for eating disorders and addiction.) An honest and compassionate conversation can be the first step in initiating treatment. When these interventions happen, 

“And to me, if we’re doing that, we’re not just preventing eating disorders, we’re preventing a significant amount of mental health issues.” … “You have to be integrated into your own family unit, as best as you can and have the conversations as much as you can, just as a first step, as a preventative, as part of the family culture.”

Relating to this, our host Dr. Malasri Chaudhery-Malgeri adds,

“I think my message to parents who are doing that, is that you’re trying and that matters. And eventually, usually, that will get noticed. So don’t worry, you know, like as long as you’re making that effort and you’re trying and you’re keeping those lines of communication open, that’s great.”

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Advancements and Goals for Eating Disorder Treatment

More open communication and a team-oriented approach in the home is a preventative measure Dana sees having vast benefits. She says,

“…how do we eliminate that power struggle as much as possible of, we’re here to help you recover, but that also doesn’t look like me trying to take this thing away from you and getting into that back and forth with you, right? We can kind of both remove ourselves from that and figure out, how do we be a team? Against the eating disorder is what I always try to phrase it as, right?”

Family therapy and education on eating disorders also helps families heal as a collective unit. Many treatment centers, especially ones for adolescents, have started seeing the importance of family care and incorporating it as a vital component. 

Coaching has also become a vital tool in long-term eating disorder recovery. Therapists and/or  those with lived experience can become certified as eating disorder recovery coaches and walk beside people in their recovery. This keeps the patient connected to support without intensive care, or really the feeling of ‘being in treatment.’

As for what Dana would tell others struggling with an eating disorder, especially teens, she says, 

“But taking the chance, even if you don’t know that you want to get rid of the eating disorder, that’s okay. How can we still help you take a step towards feeling better right now? And like I was saying before, the rest will come. You deserve to feel better, you deserve a space to have less pain, regardless of your commitment level.”

Listen to Dana’s Episode Now

We’re grateful for Dana’s time and expertise, and for the illuminating conversations we had with our host Dr. Malasri Chaudhery-Malgeri and co-host Amanda Uphoff, Recovery.com’s Chief of Staff and a woman in recovery from an eating disorder and alcohol use disorder. 
You can find Dana’s episode here!

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Can You Be Addicted to Sugar?

Many of us relish having a ‘sweet treat’ after a meal or as a pick-me-up during the afternoon slump. You’ve likely experienced the little treat turning into a second slice of cake, another sliver, and just one more. Not having something sweet after a meal, or whenever the fancy strikes, can feel like a serious blow. 

The media has drawn more attention to the idea of sugar addiction, leading many to wonder, can you really be addicted to sugar? 

You can. But like other addictions, you can also recover and restore a healthy relationship with sugar and carbs. 

“A Spoonful of Sugar…!”

…Makes the medicine go down, makes a bad day better, and completes a celebration, as common cultural practices would have it. Sugar is a key part of how we socialize—no birthday party makes sense without a cake. No dinner with friends would feel whole without a nice dessert after. A first date with kale instead of ice cream wouldn’t spark the same excitement, date aside.

Overconsuming sugar has bitter consequences. Diabetes, inflammation, heart conditions, and an addiction to sugar can all stem from having one too many sweet treats. Even if you avoid sugar when you can, more and more ‘non-dessert’ products include exorbitant amounts of added sugars. This means the manufacturer adds corn syrup or an artificial sweetener to make the product more sweet. You’ll often find added sugars in canned drinks, processed foods, and even savory items like chips.

With sugar showing up in more and more products, it’s not surprising that more people feel concerned with their reliance on it. Sugar addiction has been tossed around, and that’s because sugar triggers the reward system in the brain1, releasing dopamine. This marks the sensation as good and causes reinforcement, meaning you’ll instinctually want to repeat the action. As you have more sugary foods, you’ll become more tolerant to its effects and need to consume more…thus leading to addiction.

Understanding Sugar Addiction

Definition of Sugar Addiction

A sugar addiction occurs when you keep consuming high amounts of sugary foods despite efforts to stop. If you do try to cut back, cravings can feel disruptive and challenging to cope with. You may find little pleasure in other activities besides eating sugary foods. 

A sugar addiction differs from a substance addiction in many ways. Substance addiction can lead to painful and potentially deadly withdrawals. The effects of substance use disorder can cause homelessness, financial ruin, lost relationships, and poor physical and mental health.

A sugar addiction can lead to health effects, too. But it’s rare for it to upend lives and relationships, as substance addictions can. You won’t need to undergo professional detox services or intensive residential treatment to stop eating sugar. Thankfully, new habits and determination, plus getting to the root cause of the addiction, can help you recover from a sugar addiction.

The Science Behind Sugar Addiction

Sugar addiction happens because sugar sends dopamine through your brain’s reward pathway and activates it2. You can become addicted to eating in the same way. Your taste buds tell your brain the food tastes good, which releases dopamine to reward the action. The dopamine then tells your brain to repeat the action, and it makes you more tolerant to the original trigger.

Hidden and Obvious Sugars

Sugar takes many names, including:

  1. Glucose
  2. Sucrose
  3. Fructose
  4. Maltose
  5. Lactose
  6. Dextrose
  7. Starch

Sugars are also a broken-down form of carbohydrates3, so eating bread puts sugar into your body—even though it doesn’t taste sweet. You’re likely to see the above names on a nutrition label; not every form of sugar is labeled simply as ‘sugar.’ Knowing its various forms and names can help you lower your consumption.

Symptoms of Sugar Addiction

You may recognize a sugar addiction in yourself or a loved one when you keep an eye out for these critical signs.

Physical Symptoms

Overeating sugary foods can lead to headaches4, cravings for more sugary foods, weight gain, and acne. It can also cause sugar crashes, where you feel pronouncedly fatigued after an initial jump in energy.

Behavioral Symptoms

Too much sugar can cause mood swings4 and contribute to conditions like anxiety and depression. As you consume more sugary foods, these mood swings can become more constant or severe. 

Signs regular consumption has shifted to an addiction include:

  • Inability to control how much sugar you eat.
  • Eating sugary foods even when they make you feel sick.
  • Overspending on sugary foods.
  • Eating sugary foods in secret. 
  • Hiding your supply of sugary foods so loved ones or friends don’t know how much you’re eating (and so they don’t eat it).
  • Constant cravings for sugary foods.
  • Using sugary foods to cope with negative emotions.

Emotional Symptoms

Eating too much sugar can make you irritable and tired4. You may feel like you have a short fuse, suddenly feel sad, or act grouchy for no apparent reason.

Causes of Sugar Addiction

A sugar addiction is ultimately caused by sugar’s effects on your reward system. Some people are more sensitive to its effects there; others can consume sugary food regularly without more than the occasional itch for something sweet.

Biological Factors

You can be genetically predisposed to sugar addiction5, meaning the way your body responds to sugar could make addiction more likely. Genetic predisposition passes through families and can alter how your brain and body perceive sugar. These variations can make the feel-good effects of sugar more pronounced, as is the risk for addiction. 

Psychological Factors

Food offers a unique comfort, so much so there’s a whole class of meals designated as comfort foods. Ice cream and sweets certainly make the list. Little indulgences are the norm, but regularly using sugary foods to cope with emotions and symptoms of mental health conditions can lead to a sugar addiction.

Conditions like depression and anxiety can fuel emotional overeating and make you crave sugary foods to activate your reward system. This provides momentary pleasure and relief from negative emotions, but it’s not a long-lasting solution. Conditions like binge eating and bulimia can develop from emotional overeating.

Environmental Factors

We use sugar to celebrate and offer comfort. In a world with much to celebrate and much to mourn, we can end up eating a lot of sugary foods. The vast availability of sugary foods leans into this ideology with bright packaging, fun advertisements, and marketing efforts meant to encourage more consumption.      

Think of how easy it is to get a candy bar pretty much anywhere with provisions—gas stations, grocery stores, pharmacies, smoke shops, auto parts stores, and hardware stores, just to name a few. You’re much more likely to run into sugar and sugar additives than whole foods like fruits and veggies. With sugary foods so readily available (and cheap), they’re often what we reach for first. And if no one’s telling you otherwise, this might not seem like a problem. 

The Impact of Sugar Addiction on Health

Physical Health Consequences

Too much sugary food can lead to health conditions6 like diabetes, cardiovascular disease, tooth decay, and obesity. These can occur over time, often beginning with more minor consequences like cavities and fatigue. Then, this overconsumption can overwhelm the body and cause long-lasting damage.

Weight gain can lead to musculoskeletal strain as your muscles and bones try to adapt to more weight. As weight increases, people can experience knee and back pain or even injuries.

Mental Health Consequences

Sugar causes an initial flush of energy but a crash soon after. It can make you irritable and prone to mood swings4, which can contribute to or worsen a mental health condition. 

Diagnosing Sugar Addiction

Having a sweet tooth isn’t the same thing as a sugar addiction. Assess your sugar-eating habits in yourself or a loved one to help tell the two apart.

Self-Assessment Tools

You can self-assess the possibility of a sugar addiction by answering a few key questions as honestly as possible.

  1. Can you go a full day without eating sugar or bread?
  2. Do you feel anxious and irritable when you don’t have sugar for more than a few hours?
  3. Do you have something sweet with every meal?
  4. Have you ever bought candy or sweet foods and hidden them to eat later?
  5. Are you able to stop eating something sweet or not eat it at all if it’s available?
  6. Have you started gaining weight or noticing other health concerns, like fatigue, cavities, or generally feeling unwell?
  7. Do you notice yourself eating sweet foods more often and in higher quantities than your family and friends?

How you answer these questions can clue you into the potential of having a sugar addiction. For a more robust and accurate diagnosis, bring your concerns to a medical professional.

Professional Diagnosis

Your primary care physician can ask more clarifying questions and run tests to determine your reliance on sugar. They may test you for diabetes, heart conditions, and check your blood glucose levels. Depending on their results, they may officially diagnose you with a sugar addiction.

Strategies to Overcome Sugar Addiction

Dietary Changes

Dietary changes are one of the quickest and most effective ways to stop a sugar addiction or prevent sugar-eating habits from becoming an addiction. Cutting out sugar and carbs will likely offer the best benefits, but so can smaller changes.

For example, you could cut out pop and other sugary drinks. You can also start reading food labels at the store, looking for added sugars and the number of carbs in each item. See how healthier snacks compare and if you can swap products for ones with unrefined sugars or no sugar at all. Put more vegetables and protein in your cart and reserve items like ice cream and cake strictly for birthday parties.

Behavioral Strategies

Promising to quit sugar is often the easiest step—doing it, then sticking with it, proves much harder. That’s where behavioral strategies like these make their assist. 

  • Practice urge surfing to navigate cravings. Urge surfing uses mindfulness to help you understand what triggered the craving, then notice and accept it without acting on it.
  • Identify other stress-management strategies other than eating, like journaling, working out, reading, or talking with a friend. Use them for the big and small stresses.
  • Forgive yourself and set your sights on the future. Slip-ups and relapses may happen, but they don’t equate to personal failure.
  • Connect with others trying to cut out sugar or stop it completely. You can find groups online or maybe recruit a friend or family member to embark on the journey with you.

Seeking Professional Help

A professional can help you get to the bottom of a sugar addiction and develop strategies to overcome it. They can also begin treating physical symptoms like heart conditions and diabetes. 

Your first stop will likely be your primary doctor’s office. They’ll form a personalized treatment plan and identify where the recovery efforts start. You may focus first on becoming physically healthier and losing weight; then, they’ll address urgent health needs and refer you to a specialist if needed. A dietician, for example, could create a new diet for you to follow and suggest tips for removing sugar from your diet. Nutritionists can help you understand more about food and how it interacts with your body, illuminating myths and mysteries to help you truly fuel your body.

Your doctor can also refer you to a therapist. A mental health professional can help you heal the underlying causes of sugar addiction, like stress or anxiety, and develop new coping mechanisms. 

Long-Term Management and Prevention

Can you really avoid sugar…forever? Some people do; they commit to going sugar-free and adopt the diet changes as their new normal. Even if you don’t go completely sugar-free, you can still benefit from watching what you eat and managing stress, which can prevent a sugar addiction from resurfacing.

Maintaining a Balanced Diet

Staying satiated can help you overcome or not feel sugar cravings at all. Eat whole foods rich in protein to stay full longer, since hunger could trigger the desire for a quick sugary bite. Add plenty of vegetables and water to your daily diet, too.

Ongoing Support and Resources

Many people worldwide want to eat less sugar or recover from a sugar addiction. Online communities can connect you to their support and advice, providing both accountability and encouragement. You can also attend peer recovery groups for sugar addiction. Check out these sites to find the best fit for you:

You can connect to groups on social media, too. Search platforms like Facebook for sugar addiction groups, or learn more about sugar addiction on places like YouTube. Some platforms, like Instagram, also allow you to find posts by searching hashtags like #sugaraddictionrecovery. 

With peer and professional support, you can learn new coping tools and recover from an addiction to sugar. You may even find life becomes even sweeter.

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What Are Eating Disorders? Types, Symptoms, and Treatment

Eating disorders are illnesses defined by disturbances in eating patterns1 and food intake. They also include a preoccupation with body image, calories, and weight. People of any age, sex, gender, and background can develop an eating disorder. Someone with an eating disorder (also called ED) may avoid certain foods or restrict their diet, exercise excessively, use laxatives, or vomit after eating. 

Eating disorders are often an expression of the emotional pains in conditions like depression, trauma, and anxiety. Someone may develop an ED as a way to punish or gain control over themselves. Eating disorders can also develop due to genetic predispositions and social factors. Someone with an ED runs a higher risk of physical health complications, mental health decline, death, and suicide. 

A blend of therapy, weight restoration, and nutritional counseling can not only treat symptoms of an eating disorder, but heal its underlying causes for life-long recovery.

Listen to our podcast to learn more about eating disorder and addiction recovery from Recovery.com’s Chief of Staff, Amanda Uphoff. 

What Are The Causes of Eating Disorders?

Multiple factors can cause eating disorders1, including genetic predispositions, peer influence, mental health conditions, and bullying. Behaviors and personality dispositions can also lead to an eating disorder and affect what types of eating disorders may develop.

Types of Eating Disorders

Eating disorders take many forms, from restricting diets, purging, and a blend of both. Healing exists for each kind of eating disorder and its potential health complications.

Anorexia Nervosa

Anorexia nervosa causes someone to restrict their food intake2, exercise compulsively, and intensely fear weight gain. Someone with anorexia will often have a distorted body image, leading them to feel constantly overweight and in a pursuit of thinness. Anorexia has a very high mortality rate compared to other mental illnesses due to the health effects of emaciation (extreme thinness) and risk for suicide.

Anorexia is more common in females2 and occurs most often in adolescence or early adulthood. Someone with anorexia often won’t recognize their low weight, which can make it difficult for them to understand the severity of their condition and agree to treatment. As they progressively lose weight, severe health complications and other symptoms can arise, including:

  • Feeling cold all the time
  • Irregular periods or no periods at all, which can lead to infertility
  • Constipation
  • Tiredness and fatigue
  • Low and irregular heart rate
  • Shallow breathing or feeling out of breath
  • Dry skin and brittle nails
  • Bone thinning
  • Organ failure
  • Heart and brain damage

Co-occurring conditions like depression and anxiety often contribute to the development of anorexia2, as does growing up overweight, having parents or blood relatives with anorexia, and being body shamed by peers or loved ones. Suicide is the second leading cause of death for people with anorexia1, following death from health complications caused by undereating and excessive exercise.

Early intervention, weight restoration, and therapy can reverse the effects of anorexia and teach the coping tools needed for long-term recovery, helping patients navigate day-to-day stressors and heal their relationships with food—and themselves.

Bulimia Nervosa

Bulimia nervosa is defined as a pattern of binge eating and purging3. Binge eating involves eating large meals or many high-calorie foods in one sitting, often with the inability to stop. Purging is used to compensate for the binge and prevent weight gain. Someone may purge through self-induced vomiting, using laxatives, excessive exercise, or fasting. Binge-purging can quickly become a self-feeding cycle.

Bulimia nervosa occurs most commonly in young women1. It can develop due to brain abnormalities, social influence, and mental health conditions. Bulimia can lead to weight loss and symptoms like:

  • Irregular periods
  • Throat and mouth pain from the stomach acid in vomit
  • Tooth damage and erosion, also from stomach acid
  • Stomach pain and bloating
  • Fatigue
  • Dehydration from purging
  • Imbalanced electrolytes

Unlike anorexia, someone with bulimia may not appear underweight; they can even look overweight. That’s why clinical evaluations and examinations are important for diagnosis and treatment of bulimia. A doctor will check their patient’s vital signs, ask questions related to binge or purging behaviors, and check for inflammation in the mouth and throat to diagnose bulimia nervosa and start treatment.

Therapy can address the underlying causes of bulimia and teach skills to manage binge-eating, while weight restoration and nutritional care can improve physical health.

Binge-Eating Disorder

Someone with binge-eating disorder will binge on food, but not purge afterwards1. Binge-eating often includes a lack of control and inability to stop eating, which can cause someone to eat large meals. They may feel sick after binging and gain weight over time, potentially becoming obese. 

Binge-eating disorder can affect men and women of all ages. It can lead to extreme weight gain, shame, and secretive habits to conceal binging behaviors. Other symptoms include:

  • Eating very quickly
  • Eating despite feeling full or not hungry
  • Stomach pain due to overeating
  • Eating alone or in a secret location to hide eating habits
  • Lying about eating habits
  • Frequent dieting to try to control weight gain
  • Bloating

Therapy can help someone with binge-eating disorder learn to control binging and find comfort in other activities. Personalized eating plans and exercise regimes can also reduce weight at a safe, comfortable pace.

Avoidant/Restrictive Food Intake Disorder (ARFID)

ARFID causes avoidant or restrictive eating habits4. Someone with ARFID may avoid certain food groups, like carbs, or specific foods, like ice cream. They may also restrict their eating and not meet their required calorie intake. ARFID differs from other eating disorders in that body image and fear of weight gain don’t contribute to food habits; rather, someone may avoid or restrict food simply because they don’t like it.

ARFID was commonly thought of as a childhood disorder, like a more severe version of picky eating. But physicians saw adults experiencing symptoms too, and moved to shift the diagnosis to both children and adults. 

Symptoms of ARFID include:

  • Avoiding food groups or types of food suddenly and dramatically
  • Eating much less than usual
  • Eating fewer and fewer foods because they no longer sound appetizing
  • Weight loss
  • Reduced interest in food and meal times
  • Low/no appetite
  • Stomach and digestive problems

Treatment for ARFID often includes therapy to work through food avoidance and identify foods someone will enjoy eating. Weight restoration and nutritional care may be needed, but not always. 

Other Specified Eating or Feeding Disorder (OSFED) and Unspecified Feeding or Eating Disorder (UFED)

You can think of OSFED as a mix of eating disorder symptoms5 that don’t fall under anorexia nervosa, bulimia nervosa, or binge-eating disorder. A patient with this diagnosis may partially meet the requirement for one or more ED diagnoses. OSFED recognizes disordered behaviors and negative relationships with food as a hindrance on daily living, mental health, and physical health.

Similarly, UFED encapsulates eating disorder behaviors and symptoms that may not have a distinct classification. Some scholars and physicians debate the helpfulness of UFED and OSFED5, and instead suggest a singular term of ‘mixed eating disorders’. This term could offer more clarification for those diagnosed with it.

The symptoms of OSFED and UFED can vary widely, but typically include:

  • Restrictive diets; not eating certain foods
  • Purging behaviors (vomiting, excessive exercise, using laxatives)
  • An obsession with size and weight
  • Body dysmorphia

Therapy and possible weight restoration can help someone with OSFED or UFED heal short and long-term.

Pica

Pica is defined as eating non-food items or substances6, like mud or chalk. To diagnose, the person must be older than 2 and eating non-foods outside of cultural or societal norms. Pica can accompany disorders like schizophrenia, obsessive compulsive disorder (OCD), or trichotillomania (compulsively pulling out hair). It commonly occurs in intellectually impaired patients, children, and pregnant women. One study found 28% of pregnant women experienced pica6 during their pregnancy. 

Pica doesn’t have a direct cause6, though it’s been theorized that iron and zinc deficiencies can cause cravings for non-foods7. Pica can also be fueled by curiosity—most people may wonder about eating non-foods or want to, but they realize they shouldn’t. Intellectually impaired people and children may lack this reasoning and eat non-foods regularly. Children may also resort to non-foods to survive in neglectful or abusive environments.

Common pica ‘foods’ include:

  • Dirt and clay
  • Ice
  • Charcoal
  • Coffee grounds
  • Eggshells
  • Paper
  • Flaking paint (which can lead to lead poisoning)
  • Rocks, bricks, and cement
  • Plastic (plastic bags, containers, chunks)

Rumination

Rumination syndrome describes habitually regurgitating food8 and swallowing it or spitting it out. It usually happens 10-15 minutes after eating and can last up to two hours. Unintentional stomach and diaphragm tension can cause regurgitation. It happens without nausea and retching, but can cause stomach pain. Once someone learns how to do it, it can become habitual, like burping.

Symptoms of rumination syndrome include:

  • Weight loss
  • Malnutrition
  • Teeth erosion
  • Electrolyte imbalances
  • Abdominal pain

Rumination can co-occur with conditions like depression, anxiety, obsessive compulsive disorder (OCD). It can be a symptom of an eating disorder or occur alongside one. Treatment often includes breathing exercises to relax the diaphragm, behavioral therapies, and other relaxation methods to practice after meals. Staying relaxed can prevent the over-tightening of the stomach and diaphragm that allows rumination.

Treatment for Eating Disorders

Eating disorder treatment1 often includes a blend of behavioral therapies, nutritional counseling, medically supervised weight restoration, and medications. Treatment aims to address the ED’s symptoms and underlying causes, like anxiety, stress, depression, or trauma. Therapists work in 1:1, group, and family settings to help patients heal their relationship with food, navigate co-occurring conditions, and develop a relapse prevention plan.

Behavioral Therapies for Eating Disorders

Cognitive behavioral therapy (CBT) for eating disorders1 addresses binging, purging, and restrictive behaviors. It teaches coping tools and helps patients identify and change untrue beliefs about food, their body, and self-image.

Dialectical behavioral therapy (DBT) helps in similar ways, but focuses more on accepting thoughts and emotions and living with their potential discomfort—without restricting, binging, or purging. It centers on mindfulness, helping patients experience emotions without trying to change or limit them.

Behavioral therapies often occur alongside medications (like antidepressants or antipsychotics), medical care, and nutritional counseling.

Medical Care and Monitoring

Medical care may take place in an inpatient or outpatient setting, depending on each patient’s presentation and how underweight they may be. Weight restoration aims to safely restore weight until patients reach a healthy base weight. It focuses on physical health and safety, but restoring weight can also restore cognitive functioning.

Weight restoration9 can be done via feeding tube, nutritional supplements, and meal monitoring to ensure patients eat full meals. Other medical services may include heart monitoring, medications, and potential life-saving measures in the case of heart failure or other organ failures.

In an inpatient setting, patients receive 24/7 care and monitoring. This may be necessary for severely underweight patients and/or those who refuse to eat due to an eating disorder. Nurses and clinical staff monitor vital signs and track weight. In an outpatient setting, care and monitoring may be available, but not 24/7. This can fit the needs of someone at a stable weight, but needing ongoing therapeutic care and monitoring.

Nutritional Counseling

In nutritional counseling, a certified nutrition counselor assesses current eating habits10 and identifies dietary changes. They help create meal plans, educate on the importance and effects of good nutrition, and help patients with eating disorders change how they view food. For example, they may explain the benefits of feared food groups and “fear foods” to lower the fear and negative associations someone may have.

Nutritional counseling can disprove untrue beliefs or fears about food and help patients feel more comfortable eating new/more foods, complementing behavioral therapies and  weight restoration.

What to Expect When Seeking Treatment

What happens when you seek treatment for an eating disorder? It varies for everyone, but you can expect your appointments with therapists and medical providers to follow general structures.

Medical Providers

You’ll typically meet with your primary care physician (PCP) first to start the treatment process, then see specialists at their referral. In this initial appointment, you and your doctor will discuss what you’ve been experiencing and struggling with. Based on your discussion, you can ask questions like:

  • Do my symptoms meet the diagnostic criteria for an eating disorder?
  • What treatment do you recommend?
  • What level of care do you recommend for my symptoms and their effect on my life?
  • What can I do to take care of myself at home?
  • Will I be put on medication? Which one, and what are its side effects?

Your doctor will likely provide physical evaluations, checking your mouth, throat, stomach, and your heart rate, among other vital signs. These evaluations can reveal and confirm health concerns, potentially leading to additional lab testing or other functional tests. Your doctor will use the results of their evaluations to determine the best next steps for you.

At the end of your appointment, you’ll likely leave with referrals to specialists, therapists, or a plan to start intensive care in an inpatient or outpatient setting. In severe cases, a PCP may send you directly to an emergency room.

Therapists

Your first therapy session for eating disorder recovery often covers your history with eating disorders and general information about yourself. You’ll talk about what brought you into treatment, and depending on how much time you have, you may take assessments to help your therapist better understand your mental state and personality. Future sessions cover current and past issues more in depth, focusing on the thoughts and beliefs behind eating disorders, identifying triggers, and learning coping tools.

Overall, think of your first session as your therapist getting to know you, and you feeling comfortable with them. If you don’t find the right therapist on your first try, that’s okay. You’re encouraged to connect with new therapists if your current one doesn’t feel like the right fit. 

Lifestyle Strategies and Habits to Manage Eating Disorders

Lifestyle changes and new habits can help manage eating disorders. Remember to seek professional treatment as your first step in recovery, using new habits and lifestyle changes to complement your recovery and form your relapse prevention plan. 

Prioritize Good Sleep

Good sleep can help your mind and body work their best. This benefits your recovery and well-being as a whole. Try these tips to improve how long you sleep and your sleep quality:

  1. Create a nighttime routine that you enjoy and look forward to—purposefully wind down and prepare for sleep the same way each night to train your brain.
  2. Make sure your bedroom is a calm space focused on sleep. Don’t use it to work, eat, or scroll social media.
  3. Dim your lights an hour or longer before bed to trigger your natural circadian rhythm and make you feel sleepier.
  4. Get sunlight in the morning and evening, ideally the sunrise and sunset. You could take morning and evening walks, or sit outside on your porch to view and feel the sun. This can regulate your circadian rhythm.

Practice Stress-Reduction Strategies

Effective stress reduction strategies can vary person-to-person. You can identify what works for you in therapy, or you may already know from past experience. Keep one or two methods in mind to use as-needed, or work some of these examples into your weekly schedule: 

  • Drawing
  • Meditation
  • Talking to a friend or loved one
  • Journaling
  • Baking or cooking
  • Knitting, crocheting, or sewing
  • Taking a walk
  • Spending time in nature

Build and Connect With Support

Connect often with your support network as you undergo treatment, walk your recovery path, and live in long-term recovery. Your support network could include family, friends, and people at your work or place of worship. Keep them up-to-date on your treatment journey and how they can support you.

Friends and family can offer their support and keep you accountable. For example, they may catch or point out potential behaviors you’ve reverted back to, or new habits that could lead to an ED recurrence. 

Find Eating Disorder Treatment

Treatment for all types of eating disorders is an essential start in recovery. A personalized blend of therapy, nutritional counseling, and medical care can restore physical health and heal underlying causes and conditions. You can hear a first-account story of eating disorder recovery by listening to the episode with Amanda Uphoff on Recovery.com’s podcast.

To find eating disorder treatment, you can browse our list of treatment providers and compare services, pricing, and reviews to find the best center for your or a loved one’s needs. 

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What Is Self-Harm and Why Is It Done?

*Trigger warning: This article includes details and discussions of self-harm.*

Self-harm is self-inflicted and harmful behavior done without the intent of death. Examples include cutting, burning, and bruising the skin. Picking at wounds and pulling hair may also be self-harm. 

Self-harm is often used to manage strong emotional pain, express intense emotions, and escape numbness. It’s not typically done to initiate suicide, but someone who self-harms is more likely to die by suicide1.

Understanding Self-Harm

Self-harm can be confusing and difficult to understand, whether you or a loved one do it. It can seem illogical—causing pain to escape the pain. Knowing the reasons behind it can help you support a loved one or learn more about how treatment can help you. 

Definitions and Forms of Self-Harm

Self-harm is defined as inflicting physical harm to yourself on purpose1. It’s more common in teens and women. Some people will only do it a few times; others may struggle to stop once they start. Media representation (TV shows or movies) commonly portrays self-harm as cutting the skin, but it actually takes many forms. Here’s some examples:

  • Burning the skin with matches, a lighter, or another source of fire. Chemical substances can also cause burns.
  • Punching or hitting to cause bruising or broken bones.
  • Scratching, piercing or cutting the skin with razors and other sharp objects.
  • Pulling out hair. 
  • Ingesting toxic substances, like drugs, high doses of medications, and chemical cleaners to inflict harm.
  • Any self-inflicted behavior intended to cause physical harm. 

Though self-harm can cause injuries that need medical treatment (and even life-threatening injuries), it differs from suicide attempts in that the person does not intend to die. Suicide attempts are often intended to cause death, while self-harm is used as a coping tool. 

For example, someone may cut deeper than intended, requiring immediate medical care for a wound that could have killed them. This differs from a suicide attempt because they did not make that cut with the intention or hope to die.

The Psychology Behind Self-Harm

Self-harm commonly occurs as a way to cope with overwhelming emotions2, including anger, grief, and numbness. It’s also frequently used as a tool for self-punishment. Some people self-harm to gain attention and help from others (also called a cry for help). Others may self-harm for all 3 reasons. In any case, they need and deserve help.

Self-harm also serves as an emotional outlet2 and provides a sense of control. It can provide a more continuous distraction from intense emotional pain, as the inflictor often needs to bandage and care for their recurring wounds, which also offers a sense of control and can provide nurturing not otherwise received. 

Though it seems counterintuitive, self-harm can release endorphins3 as the body responds to pain. This can spike your adrenaline and improve your mood, which offers an escape from numbness and a break in intensely low mood. But it’s only temporary. 

Addressing The Stigma Around Self-Harm

The stigma surrounding self-harm claims it’s a sign of weakness and attention-seeking, which can cause people to feel ashamed and unwilling to ask for help. Cuts, scars, and bruises also don’t align with most beauty standards, which can cause further shame. 

Shame can cause a cycle of self-harming, as continuous harm reinstates shame, which can cause ongoing self-harm. Hiding injuries and crafting cover-up stories can also fuel shame and cause even greater stress, which can feed the cycle.

To break through the stigma, you can practice empathy and compassion—towards yourself and others. Educate yourself on self-harm to better understand its causes; this can help you approach conversations about getting help with greater confidence and compassion. You can also advocate for yourself or others by correcting common misconceptions about self-harm. Discuss it as a symptom of overwhelming pain, not an inability to cope with it. If people don’t understand and are not willing to try, you can leave them out of your journey.

Factors Contributing to Self-Harm

Self-harm isn’t usually the first way people try to manage strong emotions and cope with pain. People may even seek treatment but ultimately not get the relief they need. And since self-harm can offer momentary relief or distraction, stopping may sound pointless and daunting—why quit something that works? Fear can then contribute to repeated self-harm: fear of giving up potentially the only coping tool you have.

Treating underlying conditions, beginning treatment as soon as possible, and catching the signs early can prevent self-harm and the fear of letting it go. 

Emotional Distress and Mental Health Disorders

Conditions like depression, anxiety, trauma, and borderline personality disorder can contribute to and cause self-harm as a symptom. Here’s why:

Pre-existing mental health conditions can largely contribute to and cause self-harm, but so can your environment, the people around you, and the media you take in.

Environmental and Social Influences

Bullying, family dynamics, and peer pressure can lead to self-harm. Media may also create curiosity around self-harm, which could lead to experimentation, and then a habit that becomes hard to break. Some TV shows and movies geared toward teens vividly show (and often romanticize) self-harm. This can prompt teens to replicate the behavior or see it as the only way to deal with negative emotions. 

Similarly, and especially for teens in middle or high school, being in a peer environment where self-harm is normalized and romanticized can lead to experimentation. Teens may self-harm to fit in, to relate to their friends, or to gain sympathy from classmates (which is often a genuine cry for help). Bullying can cause self-harm as a way to cope with emotional pain and as a form of self-punishment.

Signs and Symptoms of Self-Harm

If you’re worried about a loved one or a friend self-harming, you can keep a few warning signs in mind as you note their physical and emotional changes. If you do notice any signs, try to keep your questions gentle and centered on concern. Make sure your emotional state invites vulnerability. Though distressing, self-harm and the causes behind it are treatable.

Warning Signs of Self-Harm

If you’re a parent, a teacher, a sibling, or a concerned friend, you can keep a lookout for the following signs of self-harm in someone you care about.

  1. Suddenly spending time alone, usually in a shut or locked room. This could be their bedroom, bathroom, or another area of your house. 
  2. Unexplained injuries, cuts, or burns.
  3. Taking or hoarding first-aid supplies. 
  4. Finding blood on their clothes, sheets, and used first-aid supplies (like gauze or bandages).
  5. Wearing full-coverage clothes and seeming particular about not revealing their arms, legs, stomach, or other areas they’re normally okay with showing. This may be especially noticeable in the summertime (like wearing a hoodie in hot weather). 
  6. Items like razor blades, knives, lighters, or other self-harm tools going missing in your home. You may find them tucked away into a hiding place in their room or bathroom. School lockers can also hide supplies.
  7. Behavioral changes like seeming down, tearful, and hopeless.
  8. Acting withdrawn and unfocused in social and family situations.
  9. Flinching or seeming in pain when certain parts of their body are bumped or touched. 

Starting The Conversation and Next Steps

Remember: noticing these signs may mean your loved one needs help, but with that help, they’ll learn to heal. Keep that in mind as you bring your concerns to light. You can start with gentle questions about their behaviors and items you may have noticed go missing, like self-harm tools and first-aid supplies. You may ask something like,

“I’ve noticed you seem very down and that you spend a lot of time in your room. I’ve also found band-aid wrappers hidden in the trash. You aren’t in trouble if you say yes, but I want to know if you are hurting yourself.”

If your loved one answers yes, they have been hurting themselves, you may need to see the wounds to make sure they don’t need medical attention. If they’re unwilling to show you but agree they need treatment, you can offer to take them to urgent care or the emergency room. 

If they don’t need immediate medical treatment, you can discuss getting help in other ways. Acknowledge and validate their pain, avoid judgment, and encourage them with the vast array of treatments available to people who self-harm (like therapy, peer support groups, virtual care, outpatient care, and even residential rehabs). When they’re ready, you can help them take the first steps into treatment.

Depending on your relationship, you may be able to control their environment in the meantime. If you’re the parent of a child who self-harms, for example, you may gather and hide all your knives, razors, lighters, and other self-harming tools as a preventive measure. You can also set rules about alone time (like limiting it to an hour a day, keeping their door open, or requiring frequent check-ins) to keep a closer eye on them and their behaviors. 

In some cases, alone time may not be safe in any sense. Consider going to the emergency room to get admitted to a psychiatric hospital, where your loved one receives continuous monitoring in a safe environment. 

Support and Treatment Options

Many forms of treatment and therapy can help you or your loved one heal from self-harm and its underlying causes. 

Professional Help and Therapies

Behavioral therapies address the unhealthy or inaccurate thoughts and emotions leading to behaviors like self-harm. Examples include:

  • Cognitive behavioral therapy (CBT), which addresses and challenges the emotions causing self-harm, like anger, shame, and grief. Using CBT, a therapist will help their patient determine the validity of their thoughts, prevent spiraling, and reshape their thought patterns. 
  • Dialectical behavioral therapy (DBT) helps manage intense emotions and teaches tools for coping and resilience. Rather than challenging or changing thoughts, DBT helps patients accept the thought and manage how they respond to it. For example, someone experiencing intense emotions may respond with a coping tool they learned in therapy, not with self-harm.
  • Problem-Solving Therapy8 uses skill and attitude training to see problems as solvable, promote rationalization, and reduce impulsivity. This therapy can be especially helpful for adolescents with depression, suicidality, and self-harming behaviors.

Self-Care Strategies and Coping Mechanisms

Alongside professional help, you can also practice self-care strategies and at-home coping mechanisms for self-harm. Here are a few of those strategies and practices you can try:

  • The ice-cube method: Hold an ice cube in your hand (or your mouth) when emotions become intense and overwhelming. The cold ice cube serves as a neurological distraction9 and can give you mental clarity. Relief and clearer thinking can then prevent self-harm.
  • Exercise: Fitness can serve as a distraction8 and an action. Let out emotions through weight-lifting, boxing, running, or taking a walk. 
  • Drawing/doodling: Making shapes, lines, or drawings can release emotions and give a sense of accomplishment. You can make angry slashes with your pen over the page, slowly color in shapes, or draw lines over and over. You can even add words and combine journaling with doodling.
  • Busy your hands: Whether you have to sit on them, play with a fidget toy, or simply run them over textured fabric, keeping your hands busy can help distract you until the urge to self-harm fades.
  • Tear something apart: Rip up paper, food, or something you’re okay with tearing. This serves as a distraction and an emotional outlet, which can prevent self-harm by satiating the need to do so.
  • Tell someone: Let a trusted friend or family member know when you feel the urge to self-harm. They can keep you company (even virtually) and keep you accountable by checking in. You don’t even have to specifically mention self-harm, just let them know you need support.
  • Remove yourself from your environment: Physically step away from your current environment and the potential self-harm tools within it. Ideally, you could go on a walk to get outside and separate from your home or other living environment. If you can’t, move to another room or seek company with a family member.
  • Make your environment as safe as you can: As you feel able, remove, destroy, or throw away self-harm tools. Give your stash to someone to get rid of. Tell a trusted family member to hide or lock up other self-harm tools in your home. These could include knives, shaving razors, and other sharp tools.
  • Be kind to yourself: The recovery journey for self-harm isn’t a straight line. You may go one, two, even 10+ days (or months) without self-harming, but end up doing it again. That’s okay. Don’t see it as failing, rather as a bump in your road to recovery—and you’re still on the road. Remind yourself of that often.

Self-care strategies can reduce your overall stress and promote wellness day-to-day. Here are a few techniques you can try:

  1. Set aside time to relax and do something you enjoy. Schedule yourself an hour each night (or however long you can) to read, meditate, craft, or call a friend.
  2. Stay hydrated and incorporate more whole foods into your diet to fuel and nourish your body.
  3. Get outside to soak in sunlight and Vitamin D—try walking through your neighborhood, taking your dog to a park, or sitting on your balcony.
  4. Prioritize good sleep. Follow a nighttime routine and try to wake up at the same time each morning to even out your sleep cycle.
  5. Move your body through exercise, yoga, playing with a pet, or taking walks. You could also take up new sports or hobbies like hiking, swimming, and rollerblading.

Prevention and Building Resilience

Changing the narrative around self-harm and offering education can prevent teens and adults from using it as a coping tool. To combat the glamorization of self-harm, schools, peers, and teachers can instead educate vulnerable teens on the realities of self-harm and what it means for their health. 

Knowing your treatment options can also serve as a prevention tool, as someone may not feel drawn to self-harm if other sources of relief are readily available (like therapy, support groups, or crisis services). The earlier schools and other organizations can make these resources available, the better.

Find Help and Hope

Understanding self-harm is the first step towards offering the necessary support and compassion to those in need. It’s about looking beyond the behavior and recognizing the underlying pain, offering a helping hand in their journey toward healing. Remember, with the right approach and resources, recovery is not just a possibility but a reality. 

If you or someone you know is struggling with self-harm, seek help from a professional to navigate the path to recovery together. You can also find rehabs with self-harm treatment by browsing Recovery.com.

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Understanding the Physical Toll: How Anxiety Impacts the Body and Ways to Cope

Learning how anxiety affects the body can help you understand mysterious symptoms and the impact untreated mental health conditions can have. Although anxiety can manifest in many ways, not everyone will experience physical symptoms. On the other hand, some people may feel the physical symptoms most acutely. 

Anxiety’s physical symptoms could first seem purely like a physical health condition, especially if you’ve never been diagnosed with it. Set an appointment with your doctor if you’re wondering if your symptoms may be caused by or related to anxiety.

What Is Anxiety?

People with anxiety disorders experience frequent and persistent worry1 out of their control.  This can manifest as generalized anxiety disorder or as a specific phobia, such as social anxiety disorder or panic disorder. Even when temporary stressors resolve, people with anxiety disorders don’t experience relief. Anxiety can be thought of as a constant anticipation of future threats2.

For example, someone with anxiety may constantly worry about their job, their health, or the safety of their loved ones. They’ll perseverate on worries like, “What if I’m not performing well and get fired? What if my loved one gets into an accident or gets sick? What if I get sick or hurt?”  It may feel like a preventative measure to prepare for worst-case scenarios, but in reality, these festering worries just lead to stress and anxiety.

A lack of issues does not alleviate their anxiety. That often means they need to learn how to reduce their anxiety manually, since it won’t fade in times without stress. They can learn to counter recurrent and persistent worries, stopping the thoughts from lingering and causing symptoms of anxiety.

Physical Symptoms of Anxiety

Some of the most common physical symptoms of anxiety3 include:

  1. Headaches
  2. Shortness of breath
  3. Nausea
  4. Diarrhea
  5. Back pain
  6. Insomnia
  7. Racing heart (also called tachycardia)

Anxiety affecting your physical health is also called somatization4, where emotions and feelings express as physical pain or discomfort. This can happen with other mental health conditions too, but is especially common with anxiety. 

Cognitive Effects

Anxiety can affect how you process and take in information5. For example, if you’re in a near-constant state of hyperarousal, benign events could seem scary or exacerbate your anxiety. Feeling anxious can also make it harder to make educated decisions and react appropriately.

Anxiety may prevent you from concentrating and remembering dates, information, and tasks you need to get done. If your brain is stressed, it may not feel like those things are important enough to be remembered. Instead, you may perseverate on potential threats and prepare for fear.

Anxiety can also distort your perception5. It can cause stronger reactions to cues of threat, like fearful expressions, an edged tone, or an unwanted task you suddenly must do. The threat itself may not even be a threat or is a small one, but a distorted perception from anxiety makes it feel much scarier. You may experience friends and loved ones questioning your reactions or anxiety levels and telling you “it’s no big deal.” From your perspective, though, it does feel like a big deal. 

Immune System and Stress Response

A perceived threat triggers your body’s stress response2. Since anxiety can alter perceptions and make non-threats seem threatening, it can regularly activate the stress response. This sends floods of stress hormones and other stress responses throughout the body. 

The stress response is intended to help you survive2 and escape threats, so your heart rate increases, you get a spike in adrenaline, your muscles tense for action, and you breathe faster. While this works great in certain situations, it’s not always intended to happen and can feel distressing.

Excess stress hormones can affect the immune system6 similarly to an inflammatory disorder. Hormone-releasing glands may work ineffectively after continued activation and use. This can also make you more susceptible to autoimmune diseases and other health problems, especially if you have chronic stress or long-term untreated anxiety.

Gastrointestinal Effects

Anxiety can sometimes feel like a pit in your stomach. Your brain and gut share a strong connection7, which is why anxiety can cause nausea, pain, and diarrhea. The gut-brain axis is a complex communication network that involves the central nervous system and the enteric nervous system, linking emotional and cognitive areas of the brain to your gut. Anxiety can activate the autonomic nervous system8, which can impact your gut and lead to symptoms such as nausea and diarrhea. These painful and disruptive physical symptoms can also worsen your anxiety, creating a cycle.

Treating one or both parts of the cycle can help you find relief. Therapy and medications for anxiety can relieve gastrointestinal symptoms, and treatment for gastrointestinal symptoms can relieve anxiety. Treatment targeted at both may be most effective for you.

If you’re feeling nauseous before a presentation or other anxiety-inducing event, you can practice coping skills to soothe stress. Deep, mindful breathing can calm your nervous system. You can try box breathing, where you breathe in through your nose for 4 seconds, hold the breath for 4 seconds, and breathe out through your mouth for 4 seconds, then start again from the top. Physical activity and healthy distractions (like reading, cooking, or watching a show you enjoy) can help, too.

Sleep Disturbances

The hyperarousal state caused by anxiety can make it hard to fall asleep9 and stay asleep. Your brain may wake you up more often if it’s used to feeling under threat, especially if you’re having nightmares that trigger the stress response. Anxiety can also trigger nightmares; for example, a parent may have persistent nightmares of losing a child. 

You may compulsively worry about what happened during your day, replay interactions, or start mentally preparing for tomorrow’s threats as you try to fall asleep. Worrying about what happened and what could happen can trigger your stress response and bar your brain from the relaxed state it needs to sleep. 

Those diagnosed with sleep conditions like insomnia could find their anxiety improves once they get insomnia treatment9, and vice versa. Treatment for insomnia depends on which kind you have (trouble falling asleep, staying asleep, or both), but often includes therapy and medications. Short-term hypnotics, certain antidepressants, and benzodiazepines can calm the mind and allow sleep.

Muscular Tension and Pain

The stress response causes your muscles to tense2 and prepare to fight or flee. If your anxiety often activates this response, you can experience muscle pain from the prolonged tension. This could also lead to skeletal conditions like low back pain and make pre-existing osteoarthritis more painful. Anxiety can lower your ability to tolerate pain10 and make other musculoskeletal conditions more painful as well. 

Relaxation techniques can help relieve tension and pain. Try progressive muscle relaxation, where you’ll mindfully tense and untense your muscles (head to toes, toes to head, or another pattern.) You can also apply topical remedies to relieve pain.

Respiratory System

The stress responses speeds up breathing to ensure your cardiovascular system has enough oxygen to react to threats. You may experience shortness of breath when anxiety triggers this response11 without a threat to run from or fight. Feeling like you can’t breathe or aren’t getting enough air can intensify your anxiety and create a self-feeding cycle. 

Sometimes, this can worsen to a panic attack, which may cause you to hyperventilate or hold your breath. Both of these can cause someone to pass out (or feel close to it). 

Feeling constantly short of breath or like you’re just barely getting enough air could be a sign of anxiety. Practice deep breaths, filling and expanding your stomach, and bring your concerns to your doctor.

Hormonal Imbalance

Anxiety can interfere with hormone production and release12, which can lead to thyroid problems and menstrual irregularities. This can even extend to reproductive issues. Stress and anxiety can cause endocrine disorders when they go untreated. 

Anxiety treatment can alleviate the disruptions in your endocrine system and restore it to health. Treatment options for anxiety include therapy, medications, and a combination of the two.

Seeking Professional Help

If you notice physical or emotional symptoms of anxiety, you can start your treatment journey by scheduling an appointment with your doctor. They will help you determine the cause of your symptoms and rule out other potential conditions. They may also refer you to therapy and prescribe an anxiety medication. At your appointment, you can ask questions like these to better understand your condition and treatment:

  1. Do I meet diagnostic criteria for anxiety?
  2. Should I be on medications for my symptoms? If so, what are the potential side effects?
  3. What are my next steps in treatment?
  4. Can you refer me to therapy or a different level of care?

Behavioral therapies for anxiety aim to change unhelpful thought patterns and challenge the compulsion to worry. Cognitive behavioral therapy, for example, invites you to notice the thoughts and emotions behind your behaviors and question their validity. Dialectical behavioral therapy encourages you to notice and accept your emotions while also aiming to adjust how you respond. 

Exposure therapies can reduce anxiety around places or situations that trigger anxiety. You may imagine the exposure or go out and experience it. For example, you may take small drives to reduce anxiety around driving, especially if you’ve been in a car accident. Your therapist will be careful to not retraumatize you or suggest anything you don’t feel able to do, but you’ll likely venture outside your comfort zone with their support.

Lifestyle Changes for Anxiety Management

Lifestyle changes can have a huge impact on your overall wellness and anxiety levels, especially when combined with professional treatment. You can try any combination or number of changes to see what works best. 

Strengthen Your Sleep Hygiene 

Good sleep can help you feel more rested and capable of handling challenges. The amount you need varies by person, but you can shoot for 6-8 hours. Set up a nighttime and morning routine to align your circadian rhythm and ease anxiety about falling asleep and waking up. 

Set Boundaries at Home and at Work

Setting emotional boundaries can shield you from additional stress and anxiety. For example, if interactions with a family member cause you anxiety, set a boundary. You could do this by limiting the time you spend with them, how often you text them back, and by what information you share with them. You can verbalize your boundary or let your actions express it.

At work, you can clearly communicate your working hours and set an expectation to work within them closely. Creating a healthy work-life balance can lower anxiety and give you more time to pursue activities you enjoy. 

Eat Well

Healthy eating allows you to function at your full capacity, which can help you manage stress and anxiety. Prioritize whole foods with nutrients and vitamins. As much as you can, avoid processed foods, fast food, and sugar. Sugar rushes can feel like panic attacks13, so limit how much you have. Similarly, excess caffeine can cause a spike in adrenaline, heart rate, and make you feel panicky.  

Make sure you’re drinking enough water, too. Dehydration can sometimes cause or mimic anxiety symptoms13; sip on water throughout the day and shoot to drink an ounce for every 2 pounds of your body weight. Someone who weighs 150 lbs would drink 75 ounces of water following that suggestion.

Exercise

Exercise can help relieve stress and make you feel good (thanks to endorphins). Gentle and intense exercise offers these benefits. You could go on walks, try yoga, or weightlift. Exercise can lower stress levels and help you relax. Align your exercise with your lifestyle and ensure it’s something you enjoy.

Meditation

Meditation can reduce anxiety symptoms14. Many phone apps offer free guided meditation sessions you can attend anytime. You can also meditate with binaural beats, other music you like, or no music at all. 

Meditation can help align your mind and body in a state of calmness. It’s often described as a spiritual experience; you could also use prayer as a form of meditation.

Resources and Hope for Healing

Anxiety has multiple effects on the body and multiple avenues for recovery. Talk with your doctor or mental health provider today to assess your symptoms and seek treatment. 
You can also browse Recovery.com to find treatment centers for anxiety with photos, reviews, pricing information, and more.

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How Much Alcohol Is Too Much? Signs You Are Drinking Too Much 

Recognizing the signs of excessive alcohol consumption is crucial because it can significantly impact your health, relationships, and overall well-being. This article will explore ways to identify how your drinking habits affect your life. Then, discover how early intervention and support can help you address alcohol-related issues and lead to a healthier and more fulfilling life.

Understanding Excessive Alcohol Consumption

Exceeding the recommended level of alcohol consumption, commonly referred to as binge drinking, can be dangerous and potentially lead to hazardous health effects. The amount of alcohol that is considered to be excessive drinking can vary from person to person, based on factors such as gender, age, and overall health.

To help you understand where your alcohol consumption falls, drinking can be split into these categories: 

  • Moderate Drinking: This typically refers to up to one drink per day for women and up to two drinks per day for men1. 
  • Binge Drinking: Binge drinking is characterized by consuming a large amount of alcohol in a short period, leading to a blood alcohol concentration (BAC) level of 0.08% or higher. For men, binge drinking usually occurs after consuming five or more drinks within two hours, while for women, it is after four or more drinks in the same timeframe.
  • Heavy Drinking: Heavy drinking is often defined as consuming more than the moderate drinking guidelines.
Alcohol Consumption Chart

Physical Signs of Drinking Too Much

Your body will likely indicate if you’re drinking too much alcohol. You may have:

  • A higher tolerance
    • Due to consistent alcohol consumption over a long period of time, you might need to drink more to feel the same effects you used to.
  • Frequent hangovers
  • Dehydration 
  • Health problems
    • Alcohol can damage your whole body. You might develop liver disease, a weakened immune system, and cardiovascular problems.

Consistently drinking heavy amounts of alcohol can take a toll on your body. There isn’t an amount of alcohol that doctors can deem “safe,” so you could be slowly hurting your mind and body.

Physical Health Consequences

Heavy drinking could cause liver damage, cirrhosis, and other alcohol-related diseases. You also have an increased risk of cardiovascular problems and compromised immune function, making you more likely to have worse illness symptoms.

Alcohol causes poor sleep quality2 by disrupting your rapid eye movement (REM) cycle. This impacts your mood because getting proper rest is necessary for energy and productivity. 

Dehydration from drinking also negatively affects your mood3 because hydration is a crucial component of energy and mood. Without proper hydration, you may have heightened fatigue and anxiety. While alcohol may temporarily relax, its long-term effects on sleep, energy levels, and overall health outweigh the relief.

Drinking’s Impact on Mental Health

Studies found a significant link between excessive alcohol consumption and co-occurring mental health disorders4. The relationship between alcohol and mental health is complex and bidirectional, meaning alcohol abuse can contribute to the development of mental health disorders, and pre-existing mental health issues can lead to the use of alcohol as a form of self-medication.

While alcohol causes an initial feeling of euphoria or relaxation5, it is a depressant, meaning it can ultimately lead to adverse changes in mood. Alcohol is a central nervous system depressant6 that can lead to chemical imbalances in your brain, contributing to anxiety, depression, and mood swings. And cortisol, the stress hormone, releases after drinking7, making you even more anxious. 

Even with all of these negative effects, you may continue your drinking habits because it can act as self-medication. Alcohol temporarily diminishes some depression and anxiety symptoms; however, using alcohol as your coping mechanism for uncomfortable feelings will cause harm in the long run. 

Behavioral Indicators of Heavy Drinking

On a surface level, it might be easier to spot physical signs of heavy drinking; however, alcohol’s impact runs deeper. It can affect your whole personality and daily behaviors. You might be more secretive about how much you drink. You could also neglect your responsibilities, like being too hungover to work. And you may be more irritable with friends and family.

The behavioral and psychological signs have an interdependent connection. The mental changes from alcohol can start the onset of negative habits. And over time, your behavioral changes can spur psychological repercussions. Soon, it’ll be hard to distinguish between cause and effect. 

Social Implications of Excessive Drinking

Relationships

Alcohol affects you and your relationships. Excessive drinking can lead to conflicts, arguments, and breakdowns in relationships with family members, friends, and significant others. You might even start isolating yourself from your loved ones because they want you to cut back on drinking, causing further conflict. 

Professional Life

Spending more time drinking may make you less efficient at work. Your thoughts might be consumed by when you’ll get your next drink, interfering with healthy daily habits. And your hangovers could make it hard to be productive.

Risk-Taking Behaviors

The consumption of alcohol impairs the decision-making abilities of the frontal lobe in the brain8, resulting in risky behaviors such as drunk driving, having unprotected sex, and sustaining injuries. These not only put oneself at risk, but also those around them. For instance, one may face a DUI charge and other potential criminal convictions.

Signs of Alcohol Dependency and Addiction

If this article resonates with you, see if your behaviors align with alcohol dependency. Some signs of addiction include:

  • Alcohol cravings
  • Being unable to stop drinking until you’re drunk
  • Developing a high tolerance
  • Experiencing physical and psychological withdrawal symptoms when attempting to cut down or stop drinking 
  • Withdrawing from friends and family, becoming secretive about drinking habits
  • Using alcohol to cope with stress, anxiety, depression, or other emotional problems
  • Continued drinking despite negative consequences

Assessing Your Alcohol Consumption

Assessing your alcohol consumption is essential in understanding whether your drinking habits are within safe and healthy limits.

You can start a drinking diary to record all the alcoholic beverages you consume for at least 1 month. Write about the type of drink and the volume (in milliliters or ounces) of each beverage. This can serve as a visual representation of your alcohol consumption, so you can easily evaluate if it’s at a healthy limit.

You can compare your drinks to standard drink sizes to better gauge how much you’re drinking. A standard drink size in the United States is 12 ounces for a beer, 5 ounces for wine, and 1.5 ounces for distilled spirits. For example, if you drank on Friday and had 3 beers and 1 glass of wine, you’d write down 4 drinks. 

Drinking Diary

Talking to a Provider About Heavy Drinking

For reliable advice and support regarding alcohol-related matters, it’s best to consult with a healthcare professional. They are able to offer valuable insights, precise evaluations, and the necessary aid to address any difficulties in an effective manner.

To begin addressing your drinking habits, start by speaking to your primary care physician. Be honest and open with them, and tell them about your concerns. Describe the amount of alcohol you consume in a week, what type of drinks you have, and the activities you typically do while drinking. Additionally, explain how your drinking has affected your relationships with family and friends. Furthermore, you could ask them to refer you to a specialist if needed, who can offer further help and advice.

Once your doctor has a good understanding of your situation, they can guide you towards the right treatment. Develop a strategy to cut down or stop your excessive drinking. This could include setting specific goals, finding alternative activities to replace drinking, and identifying triggers that lead to excessive drinking.

Steps Towards Change and Seeking Help

Acknowledging the need for change and setting treatment goals are crucial steps to progress toward a healthy lifestyle. It takes courage and determination to confront your issue and make these positive changes. You and your trusted circle of friends and family can explore treatment options to determine the best fit for your individual needs.

Detox

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

Residential Programs

Residential rehab may benefit you if you need a more intensive, distraction-free environment to focus on therapies and working through your alcohol dependency. You’ll get to the root cause of your drinking habits and develop new strategies to cope with uncomfortable feelings and situations. 

You might participate in evidence-based therapies like cognitive behavioral therapy (CBT). Your loved ones can engage in family therapy, so you can find common ground and work towards healthier relationships. 

PHP/IOP

Your care team may recommend an outpatient program if your drinking habits need less intensive care.  Outpatient treatment has varying levels of care, with partial hospitalization (PHP) providing a more intensive level of care and outpatient (OP) providing the least intensive. You’ll participate in the program for a few hours a day on certain days of the week, allowing you to go to work or attend school simultaneously. You’ll learn new coping mechanisms to manage your triggers. And your support network will grow as you heal with others in therapy.

Support Groups

Joining support groups like Alcoholics Anonymous and SMART Recovery9 provides a sense of community, understanding, and accountability in your recovery. They offer a safe space to share experiences, learn from others, and receive ongoing support.

Freeing Yourself from Alcohol

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

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What Is Carfentanil?

Carfentanil is a fentanyl analog, or a synthetic opioid chemically similar to fentanyl. It’s 100 times more potent than fentanyl and 10,000 times more potent than morphine. Because of that, carfentanil is considered the strongest and most dangerous fentanyl derivative. 

People usually take carfentanil by accident. But since you need so little (about one grain of salt) to overdose, these accidental uses can quickly become life-threatening. 

What Is Carfentanil Used For?

Carfentanil has only one approved use: a large-animal tranquilizer. The veterinary field uses carfentanil on elephants and other similarly sized animals; it’s not approved for human use in any way.

But in illicit drug markets, dealers use carfentanil to increase the potency of their drugs and sell them for more money. Additives like carfentanil make drugs like heroin feel stronger, leading to faster dependency and continued profit for the dealer. 

Carfentanil easily blends into other substances, so you never truly know if you’re taking a clean or laced substance. Even fentanyl test strips often don’t pick up on carfentanil. To the naked eye, carfentanil doesn’t stand out against the substance you think you’re taking—which is why it poses such a risk.

What Does Carfentanil Look Like?

Carfentanil looks white and powdery, like powdered sugar. If it’s been dissolved into a liquid, it can look as innocent as water. It may also look grainy, like salt grains. Carfentanil has no smell or taste. 

Dealers manipulate carfentanil to create new ways of ingestion. For example, you could take carfentanil as a pill, inject it intravenously, snort it as a powder, or place a small piece of carfentanil-soaked blotter paper on your tongue for a few minutes.  

What Are The Potential Effects of Using Carfentanil?

As a synthetic opioid, carfentanil’s effects mirror those of heroin, including:

Euphoria

Carfentanil is a mu-opioid receptor agonist, which means it triggers mu-opioid receptors to send a cascade of chemical signals in your brain. This ultimately releases dopamine, and lots of it. The flood of dopamine causes both euphoria and the need to repeat the behavior. 

Pain Relief

When used as prescribed, opioids work as powerful pain relievers. Carfentanil is no different. It calms the neurons in certain areas of the brain, leading to pain relief. But because of its potency, no amount of carfentanil has been approved for pain relief. 

Sedation

Carfentanil can calm the brain and nervous system to the point of total sedation. That’s why veterinarians use carfentanil to sedate large animals. 

Overdose

Carfentanil overdoses continue to rise in the US. Just two milligrams of carfentanil could kill you. Anything below that tiny amount would likely cause a non-lethal overdose. 

What Are The Symptoms of Carfentanil Overdose?

Overdosing on carfentanil causes a host of side effects. Even accidental exposure to carfentanil, like getting some of it on your hand or having the powder blow on your face, could cause an overdose. Knowing the signs of an overdose can help save lives. 

Blue Lips And Nails

Look at the nail beds and lips for blue coloration. Carfentanil overdoses can cause low blood pressure and a dangerously slow heart rate, which can lower breathing and oxygen intake. Less oxygen in the blood makes it look blue in areas like the lips and fingertips.

Choking And Gurgling

Overdosing on carfentanil can slow your breathing and dangerously sedate you. Because of this, you may choke on your spit or be too disoriented to remember to swallow it. That can cause choking and gurgly breathing, almost like snoring.

Pin-Point Pupils

A carfentanil overdose often causes tiny pupils. Someone who’s overdosed may have strangely small pupils that don’t dilate in different lighting.

Slowed Breathing

Your breathing may slow to null if you overdose on carfentanil. This can then lead to black outs, blue fingers and lips, and death.

Losing Consciousness

Overdosing on carfentanil could cause you to black out. The reasons for losing consciousness can include sedation/sleepiness, slow breathing, slowed heart rate, and a combination of all 3. 

Hypothermia

Someone who overdosed on carfentanil may feel cold to the touch, shiver, and have a bluish tint. 

Clammy Skin

Carfentanil overdoses also cause clammy skin, or like someone’s slightly sweaty and cold at the same time. 

Heart Failure

Too much carfentanil could cause total heart failure. An overdose can depress your central nervous system enough to stop your heart. Without immediate help, this symptom often leads to death.

Can You Reverse a Carfentanil Overdose?

You can save someone who’s overdosed on carfentanil by immediately using Naloxone. If you administer it fast enough, you can reverse the effects of carfentanil and save their life. Since carfentanil is so potent, you’ll likely need several strong doses of Naloxone. You can inject it intravenously or, if your kit includes a nasal spray, squirt it up their nose.

 If you’re injecting Naloxone (Narcan), be sure to fill the syringe with liquid and not air. Then poke the needle into a large muscle, like a shoulder or thigh muscle. To administer the nasal spray, stick the nozzle into their nose and push up on the plunger. You’ll likely need to spray into each nostril. Narcan takes 2-3 minutes to show effects. 

Once stabilized and physically safe, treatment begins. 

Get Treatment for Opioid Use

Treatment for synthetic drugs like carfentanil includes medical and emotional care. You’ll begin with detox, which safely removes carfentanil from your body. Once carfentanil is out of your system, you and your treatment team will address the thoughts and behaviors leading to your drug use. Then, you’ll work together to learn new coping skills and navigate difficult emotions, cravings, and triggers as they come. 

Your treatment journey may begin in a residential rehab, where you’ll have 24/7 care, 1:1 and group therapies, and a safe space to detox. After residential treatment, you can move into day treatment or an intensive outpatient program, which provides intensive but more independent care.
To start your journey, you can browse our list of rehabs for opioid use to see pricing, photos, reviews, and more.

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What Is a “Dry Drunk”?

A “dry drunk” is someone who’s sober but still experiencing some of the emotions and behaviors caused by alcohol use. The term also describes someone who returns to an immature mindset1 after years or decades of impairment—arguably, back to how old they were when they began drinking. Other effects include irritability and impulsiveness. 

The term came about when Alcoholics Anonymous (AA) first began. AA members coined it2 as a non-negotiable stage of alcohol recovery. Later, psychiatrists and addiction specialists added their own twists to the definition, but generally agreed it’s part of recovery as a whole.

Who’s Most at Risk of Dry Drunk Syndrome?

Everyone in alcohol addiction recovery risks dry drunkenness, but it does become more likely for some specific groups.

Someone Who Never Went to Treatment

Not everyone needs professional alcohol addiction treatment, especially if their addiction isn’t severe. Or so it may feel.

Some forms of treatment, like outpatient therapy, address why/how drinking became a coping tool. Without treatment, you lose the chance to identify trauma, mental health conditions, and instill positive coping skills. Treatment can also help you process having an addiction. 

Without treatment, you risk developing dry drunk syndrome.

Someone Who Didn’t Complete Treatment

Anyone that prematurely left addiction treatment likely won’t enjoy the inner healing it can provide. You may not heal the underlying issues of addiction if you don’t finish treatment, resulting in dry drunk syndrome. 

Someone Who Had Poor Treatment

You may have gone to treatment but felt like you didn’t benefit from it. Maybe the facility wasn’t up to par, or you just couldn’t relate to their methods. Factors like that could keep you from fully engaging in treatment and experiencing healing. 

Other Nuances of Dry Drunk Syndrome 

Some symptoms of dry drunk syndrome mimic physical health issues2, like allergies and hypoglycemia. In early AA days, some members wrongly assumed more serious health conditions were simply a phase of their recovery. When those symptoms were medically addressed, they were no longer dry drunk.

So, it’s important to remember the signs and symptoms of dry drunk syndrome. That way, you can differentiate its symptoms from another health condition and get the treatment you need.

What Are The Signs of Dry Drunk Syndrome?

The signs of dry drunk syndrome2 include:

Changes in Mood 

You may feel more down, hopeless, or irritated than normal. You might also feel out of control since you can’t use your old coping tool anymore. Or, your mood could turn aggressive, and you may snap at your friends and family. 

Difficulty Concentrating

Feeling confused, disoriented, or distracted can make it hard to concentrate. Dry drunk syndrome can cause those feelings, affecting your work, school, and daily interpersonal life. 

Isolating

Feeling low, irritable, and ashamed of your feelings could lead to isolation. Or, you may want to deal with those feelings on your own, which could cause you to spend more and more time in isolation. That could mean staying in your room, overstaying at work, or becoming emotionally isolated around others. 

Engaging in Other Addictive Behaviors

You may turn to other substances1 in lieu of alcohol. These include “innocent” replacements, like caffeine, and even narcotics like cocaine. Other popular replacements include vapes and cigarettes, which contain nicotine. Excessively using nicotine or caffeine may seem better than using alcohol, but the underlying cause of addiction remains unaddressed.

Going Back to Old Bars

Despite not drinking anymore, you may feel drawn to the bars you used to go to and the social circles you were in. You may go to reconnect with old friends or another part of yourself. But doing so could tempt you into a relapse.

Habitual Lying

Hiding alcohol use and addiction usually requires lying, which can be a hard habit to break for those with dry drunk syndrome. You may find yourself lying about small or unimportant truths, creating trust issues with you and your loved ones. 

Anger And Resentment

In an attempt to avoid self-blame, rather than absolving it, you may blame others for personal errors. This could present as frequent anger outbursts, constant anger, and having a short fuse. You may also resent others for causing your addiction or contributing to it. Or, you might resent those who have gotten sober and seem perfectly happy.

Exaggerated Self-Importance

You may expect praise and positive attention for getting sober. This could lead to an exaggerated sense of self-importance, as you believe you’re owed praise. Receiving praise could then fuel that belief. Treatment can help you feel proud of your sobriety without the praise of others, which could prevent this symptom of dry drunk syndrome. 

How Is Dry Drunk Syndrome Treated?

To treat dry drunk syndrome, you and your care providers will likely return to your addiction’s root cause.  A therapist, psychologist, or addictions counselor will use various techniques to help you identify the factors that lead to addiction and find a path forward. These techniques include:

Cognitive Behavioral Therapy (CBT)

CBT helps you identify and address the thoughts and emotions behind your behaviors. For dry drunk syndrome, you’ll go back to what may have caused your addiction and how that unresolved cause still affects your present self. You and your therapist will then begin the healing process to resolve those issues and relieve you from dry drunk syndrome. 

Dialectical Behavioral Therapy (DBT)

DBT helps you accept strong emotions, navigate their effects, and learn tools for interpersonal communication. This therapy targets the emotions of dry drunk syndrome and the strong feelings that may have led to substance use in the first place. DBT usually takes place in a group setting with a classroom-like structure. You’ll learn new skills, accept your emotions, and explore ways to better yourself.

Holistic Therapies

Holistic therapies can help you navigate dry drunk syndrome by fostering your mind-body connection. Connecting deeper to yourself can open your eyes to the emotions that drove your addiction and how dry drunk syndrome continues to have those emotional effects. Holistic therapies for dry drunk syndrome include

The 12 Steps

Many of the original Alcoholics Anonymous (AA) members followed the 12 Steps to alleviate dry drunk syndrome. Those same principles still apply today. As the earlier members found relief through surrender and commitment to abstinence, so can you. Many rehabs and outpatient programs use the 12 Steps in treatment. And, you can keep going to AA meetings as long as you want, even after you leave treatment. You’re always welcome there.

Find A Support Group

12-Step groups exist worldwide. To find one near you, you can use AA’s meeting finder. You can also attend a rehab with a 12-Step focus.
To see 12-Step rehabs, you can browse our list of centers to see reviews, photos, insurance information, and more.