Category: Understanding Needs

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What Kind of Treatment Do I Need? Understanding Levels of Care for Addiction and Mental Health Treatment

Trying to figure out what kind of treatment you need can feel like stepping into a maze. You might be asking: Do I need to detox first? Is inpatient too much? What even is PHP? If you’re feeling unsure or overwhelmed, you’re not alone—and you’re not doing anything wrong.

This guide is here to help you understand what your options actually look like in practice. From round-the-clock care to flexible weekly therapy, different levels of care are appropriate for different situations. Knowing how they work can make it easier to take the next step, whatever that looks like for you.

Infographic showing six treatment levels arranged around a compass: Medical Detox (24/7 medical care for withdrawal), Inpatient/Residential Treatment (live-in treatment with round-the-clock therapy), Partial Hospitalization Program (daytime outpatient care with high structure), Intensive Outpatient Program (part-time therapy balancing treatment with daily life), Outpatient Therapy (weekly one-on-one flexible support), and Virtual Care/Telehealth (online access to therapy and medication management).

Levels of Care Explained

Addiction treatment takes place on a continuum of care, with various levels of care designed to meet people where they are. Some offer 24/7 medical support. Others give you space to keep working or caring for family members while getting help. Stepped-down treatment options allow you to gradually introduce more and more responsibilities into your life as your mental health and confidence improve.  

Here’s what each one involves, so you can get a better sense of what best fits your life right now.

Medical Detox

  • Typical duration: 5–10 days
  • Hours per week: 24/7 care
  • Time of day: Day and night

If you’ve been using substances (especially alcohol, opioids, or benzodiazepines) regularly, stopping suddenly can result in severe, or even fatal, symptoms. Medical detox gives you a safe place to withdraw with trained staff on hand. A qualified treatment team will monitor your symptoms, help you manage pain or discomfort, and step in if any complications arise. 

This is often a preliminary step, prior to starting a comprehensive addiction treatment program, for people who are physically dependent on substances.

Learn more about what to expect in the detox process: See our detox FAQs.

Pie charts showing time commitment by treatment level: Inpatient/Residential Treatment requires 100% of time, Partial Hospitalization Program requires 18% of time, Intensive Outpatient Program requires 7% of time, and Outpatient Therapy requires 2% of time.

Residential or Inpatient Treatment

  • Typical Duration: 30–90 days
  • Hours per Week: 24/7 care
  • Time of Day: Day and night

In residential rehab, you live at a treatment facility while focusing entirely on recovery. It offers a structured environment and full daily schedule of therapy, group support, mental health care, and activities that help you build new coping tools. Many residential programs also incorporate family therapy. 

Because your meals, housing, and daily routine are all taken care of, you can put all your energy into getting better without juggling the pressures of work, school, or family obligations. It’s a space where your only job is to focus on your healing.

This level is a good fit if you need more acute care such as dual diagnosis or eating disorder treatment, or need space away from issues at home that may complicate your recovery.

Partial Hospitalization Program (PHP)

  • Typical Duration: 15–30 days
  • Hours per Week: 25–30 hours
  • Time of Day: Primarily during the day

A PHP (also known as day treatment) is one of the most intensive available outpatient services. You’ll spend most of your day at a treatment center for therapy, psychiatric care, and medical check-ins, then go home (or to sober housing) in the evening. For most people, the time spent at a PHP feels like the equivalent of a full-time job.

PHPs are a step down from inpatient care but still offer a high level of structure and support, especially if stabilization is still a concern.

Timeline showing progression through addiction treatment levels: Medical Detox (1 week) for safe opioid withdrawal, Inpatient Treatment (30 days) for space away from triggers, Intensive Outpatient Program (8 weeks) for continued support while returning to daily life, and ongoing Outpatient Therapy for stress management while staying connected to care.

Intensive Outpatient Program (IOP)

  • Typical Duration: 8–12 weeks
  • Hours per Week: 9–15 hours
  • Time of Day: Day or evening options

IOPs give you solid support without requiring you to put your life on hold. You’ll attend several individual and group therapy sessions each week, and may have access to medication management. The time commitment here is similar to a part-time job.

An IOP works well if you’re stepping down from a higher level of care, or if you’re juggling recovery with work, school, or family responsibilities.

Outpatient Therapy

  • Typical Duration: Ongoing or as needed
  • Hours per Week: 1–5 hours
  • Time of Day: Flexible

Outpatient therapy can be as simple as seeing a therapist once a week. Some people start here if their symptoms are mild; others continue therapy after completing a more structured program. It’s a space to keep working through triggers, rebuild relationships, and stay grounded in your recovery over time. You can choose a schedule that fits your daily life.

Warning signs indicating need for higher level addiction treatment: worsening symptoms, impaired daily functioning, relapse or increased use, failed outpatient attempts, social withdrawal, frequent crises or emergencies, inability to cope, and unsafe home environment. Illustrated with a figure climbing stairs representing treatment progression.

Sober Living or Transitional Living

  • Typical Duration: 1–12 months
  • Hours per Week: Independent, with optional meetings
  • Time of Day: Mostly daytime routines

Sober living homes are group environments where people in early recovery live together under shared rules. There’s no formal therapy, but you’ll usually have curfews, house meetings, and drug testing, as well as attending meetings and recovery-friendly activities outside the home. It’s a helpful bridge between structured treatment and living completely on your own—especially if your home environment poses challenges to your recovery.

Learn more about length of stay in different types of treatment in our article on how long rehab lasts.

Virtual Care (Telehealth)

  • Typical Duration: Varies by program
  • Hours per Week: 1–15 hours
  • Time of Day: Day or evening availability

Virtual care lets you access therapy, support groups, and even medication management from home. It’s especially useful if you live in a rural area, have mobility issues, or just need more flexibility. Some people use it to start treatment; others use it to stay connected to a sober support network after in-person care. As long as you have a phone or internet connection, you can access high-quality behavioral health care.

How to Know What’s Right for You

Choosing a treatment program is about finding what fits your circumstances and resonates with your approach to healing. Start by thinking about how withdrawal affects you, whether you’re also dealing with anxiety, depression, trauma, or other mental health disorders, and if you’ll have any specific needs while in treatment.

If you’re in crisis, can’t stop using on your own, or feel unsafe at home, inpatient care might be the most supportive place to begin. If you’re more stable or have responsibilities you can’t step away from, outpatient care may give you the balance you need.

There’s no wrong place to start. The most important thing is to start somewhere.

Do I Need Medical Supervision?

If you’ve ever had severe withdrawal symptoms (or you’re worried you might), it’s important to talk to an addiction specialist before you try to stop using on your own. Symptoms like seizures, hallucinations, or heart issues can be dangerous without medical support.

You might also need supervised care if you have certain medical needs such as a health condition that affects your recovery, or if you’re taking medications that could interact with withdrawal. Medical detox or inpatient treatment can give you safety and stability while your body adjusts.

Dual Diagnosis or Co-Occurring Disorders

If you’re struggling with both mental health and substance use, you’re not alone—and you’re not a problem to solve. A lot of people use substances to cope with depression, anxiety, trauma, or other emotional pain. But over time, that coping can create its own set of challenges.

When both are happening at once, it’s called a  co-occurring disorder. These situations often need integrated care: treatment that addresses mental health and substance use at the same time, not in separate silos.

Dual diagnosis treatment is available at most higher levels of care and some outpatient programs. If this applies to you, look for programs that offer addiction treatment, psychiatry, and trauma-informed support under one roof.

What an Intake Assessment Looks Like

Most treatment centers begin with an intake or admissions assessment to better understand your needs. This process typically includes two parts:

  1. A brief phone screening with an admissions advisor. This initial conversation covers basic information about your substance use, mental health, and immediate needs to determine whether the program is a good fit. It’s also your chance to get your questions answered.
  2. A more in-depth assessment once you arrive at the treatment center. This is usually conducted by medical and clinical staff and dives deeper into your medical history, substance use patterns, mental health conditions, living situation, and any safety concerns.

The goal is to get a full picture of your situation so the team can recommend the most appropriate level of care and build a personalized treatment plan. Clinicians often use tools like the ASAM Criteria1 (developed by the American Society of Addiction Medicine) and a biopsychosocial assessment to guide your treatment plan.

You don’t need to have all the answers going in, just be as honest as you can.

Adjusting Treatment Over Time

You don’t have to commit to one level of care forever; you’ll likely move through several stages of treatment as your needs change. For example, you might start with inpatient rehab as your primary care, then step down to a lower level of care like an IOP, then continue with weekly therapy while living in sober housing.

Recovery isn’t linear. You might go forward, take a step back, or ramp up your meetings or therapy sessions when you’re going through a hard time. That’s normal. What matters most is staying engaged and open to support, even when your path looks different than someone else’s.

Ready to Take the Next Step?

If you or your loved one are thinking about treatment, you don’t have to figure it all out alone. Rehab admissions advisors are usually happy to walk you through your options and help you find a level of care that fits your individual needs.

Use Recovery.com to explore treatment centers near you. You can compare programs, read about their services, and reach out directly.

The right kind of support is out there—you just have to ask for it.

FAQs

Q: What are the levels of care in addiction treatment?

A: Levels of care in addiction treatment include medical detox, inpatient or residential rehab, partial hospitalization programs (PHP), intensive outpatient programs (IOP), sober living, individual therapy, and virtual or telehealth services.

Q: When do you need inpatient treatment?

A: Inpatient addiction treatment is best when you need 24/7 support, can’t stay sober on your own, or are dealing with complex mental health or medical issues.

Q: How does outpatient substance use treatment work?

A: Intensive outpatient programs (IOPs) offer therapy and support on a set schedule—often a few times a week—so you can keep living at home while receiving a high level of therapy and support.

Q: Who needs residential treatment?

A: Residential care is ideal for people who need structure, distance from triggers, or support for a co-occurring substance use disorder and mental health condition.

Q: How long do you need to be in outpatient treatment?

A: It varies. Some people stay for a few weeks while others find long-term support helpful. Your treatment team can help you determine your timeline based on your needs and healing progress.

Q: How do I choose the right level of care for my treatment needs?

A: Your treatment provider can help you determine what level of care you need via an intake assessment. How much support you need will likely depend on your daily functioning, withdrawal risk, mental health, and living environment. When it comes to addiction and mental health treatment, your safety and well-being come first.

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Porn Addiction: 9 Signs and How It Impacts Your Well-Being

Porn addiction, like other behavioral addictions, can negatively impact mental health, relationships, and daily life. But how do you know if you have a problem? Are there signs that can help you determine if you or a loved one has a porn addiction?

If this issue impacts you, a loved one, or friend, you are not alone. Recognizing the signs of porn addiction is the first step in seeking professional help and treatment options.

What are the top 10 signs of pornography addiction and how they affect overall well-being?

1. You Can’t Stop

One of the most evident signs of porn addiction is the inability to stop viewing pornography despite repeated attempts. This compulsive behavior can interfere with daily life, relationships, and responsibilities. Individuals may experience withdrawal symptoms,1 such as mood swings and cravings, when trying to cut back.

Research suggests that behavioral addictions like pornography addiction2 activate the same reward pathways in the brain as substance addictions, making compulsive use a serious concern.

Recognizing the signs of porn addiction is the first step toward recovery.

Infographic titled Key Statistics That Reveal Dark Truths About Porn Addiction. Highlights include 1 in 10 men say their porn use feels out of control, problematic porn users are 2.4 times more likely to experience depression, and 68 percent of men and 18 percent of women report porn use hurting their relationships. Other stats show a 300 percent increase in searches for porn addiction help over the past decade, and the average age of first exposure is 11 to 13 years old.

How can I tell if I have a porn addiction?

“Like other forms of addiction, porn addiction is primarily marked by a loss of control. Here, an individual’s thoughts, behaviors, and emotions ultimately become consumed by pornography to the point where they begin neglecting other priorities and even people. It often leads to a state of distress whereby even when one wants to take pause and distance themselves, they cannot. Interpersonal relationships, especially romantic or sexual ones, become compromised too, as the obsession with pornography takes priority over real-life interactions and can develop to the point where true physical connection is no longer desirable.”

Matt Glowiak, PhD, LCPC, CAADC, ACS, NCC | Hazelden Betty Ford Graduate School

2. You Want More

Pornography consumption can lead to tolerance, similar to substance addiction. Over time, an individual may seek out more explicit or extreme pornographic content to achieve the same level of excitement. This escalation can reinforce dependency and increase the risk of sexual dysfunction.

Social media can also promote unrealistic standards of physical attractiveness and sex, making the lure from these sites to pornographic ones a quick one.

Pornography can create a vicious cycle in the brain, largely due to its impact on dopamine,3 the neurotransmitter responsible for pleasure and motivation.

  • When someone watches porn, their brain releases a surge of dopamine, leading to intense feelings of reward. However, overstimulation can cause the brain to downregulate dopamine receptors4—essentially, reducing their sensitivity to dopamine over time.
  • As a result, the person may start feeling depleted or less satisfied with the same content, leading them to seek out more stimulating material or spend longer periods watching porn to achieve the same high. This is similar to what happens in substance addiction, where repeated exposure leads to tolerance and an increased need for stronger stimuli.5
Illustration of a sad man sitting on a smartphone screen, with a glowing silhouette behind him symbolizing emotional connection. Text emphasizes the contrast between porn and real relationships, stating that one leads to loneliness while the other offers true connection.

3. You’ve Lost Time

Pornography use is on the rise due to a number of factors including “accessibility, affordability, and anonymity.”6 Many individuals report losing track of time, which affects productivity, work performance, and personal relationships. Excessive time spent on porn use can lead to neglecting important daily responsibilities.

  • Over time, a pattern of pornography use can make it harder to enjoy everyday pleasures, as the brain becomes wired to seek its dopamine fix through pornography rather than real-life experiences.
  • Some studies suggest that excessive porn use may even contribute to issues like desensitization, difficulty in forming relationships, and sexual dysfunction.
  • In short, by constantly chasing the dopamine high, some people find themselves caught in an escalating loop—needing more extreme content or longer sessions just to feel the same level of excitement, all while their brain becomes less responsive to natural rewards.

4. You’ve Lost Interest in Sex

Frequent viewing of pornographic material can lead to a decline in real-life sexual relationships. Unrealistic expectations created by pornography consumption may result in reduced attraction to a loved one, leading to intimacy issues and relationship problems.

  • The Journal of Sex Research notes that porn websites are more frequently visited7 than any other type of website on the internet and for a longer duration of time.
  • The current market value of the porn industry8 is expected to surpass one billion dollars annually and has experienced a 58% growth in the market since 2018. These are overwhelming statistics that highlight the prevalence and availability of porn that competes with real-life sexual relationships.

5. You’re More Demanding

As porn addiction progresses, individuals may develop unrealistic expectations of sexual activities. They may pressure their partner into engaging in behaviors seen in pornographic content, leading to dissatisfaction and strain in romantic relationships.

  • Porn use becomes a coping mechanism that creates mental health issues and disrupts and replaces natural sexual behavior. While porn addiction is not officially recognized as a diagnosis in the DSM-5 (Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition), it does not mean that it does not significantly impact relationships and cause mental health conditions.
  • While the DSM-5 doesn’t classify it as an addiction, the World Health Organization’s ICD-11 (International Classification of Diseases)9 does recognize Compulsive Sexual Behavior Disorder (CSBD), which can include problematic porn use.

So, while there’s still debate over whether “porn addiction” is the right term, research suggests that compulsive porn use can have real effects on mental health and behavior.

Infographic titled Top 6 Signs of Porn Addiction, listing loss of control, seeking increasingly graphic content, neglecting responsibilities, relationship strain, emotional distress, and withdrawal symptoms. Each sign is shown in a web browser-style box. A graphic on the right shows hands tied to a laptop, symbolizing compulsive use.

What is the difference between sex addiction and pornography addiction?

“Sex and porn addiction both involve compulsive sexual behaviors that manifest differently. Sex addiction typically includes a pattern of seeking out sexual experiences (such as multiple partners, risky encounters, or excessive masturbation) despite negative consequences. Porn addiction, which is a subset of sex addiction, is characterized by compulsive pornography use that interferes with relationships, work, or emotional well-being. Both can stem from deeper emotional or psychological struggles, and addressing them often requires exploring underlying issues, developing healthier coping strategies, and developing meaningful connections.”

Andrew J. Schreier, ICS, CSAC, LPC, ICGC-II, BACC

6. You’ve Lost Attraction

Another warning sign of porn addiction is a loss of attraction to a romantic partner. The overstimulation of the brain’s reward system due to frequent viewing of pornography7 can alter real-life perceptions of beauty and desirability, affecting the ability to maintain healthy relationships.

  • Sexual health is impacted in a way that influences romantic relationships in real life. Social media can also play a role in disrupting healthy, human relationships. Struggling with porn addiction can also lessen the amount of time spent with partners in romantic relationships.
  • Young adults are also impacted by symptoms of porn addiction like mental health disorders and low self-esteem.

7. You’re Losing Money

Some individuals struggling with pornography addiction may spend significant amounts of money on subscriptions, premium content, or even engaging in online sexual activities.

This financial strain can impact daily life, leading to stress and potential conflicts with a family member or loved one. Use of pornography can also have a heavy financial burden, with some sites requiring increasing fees for use.

8. You’re Distracted

In today’s digital age, pornography is more accessible than ever, making it easy to develop compulsive behaviors without realizing the impact on mental health, relationships, self-esteem, and daily life.

While many people consume porn casually, for some, it becomes a habit that feels impossible to break. If you’ve ever found yourself struggling to stop, needing increasingly explicit content, or noticing a decline in real-life intimacy or continual distraction, you’re not alone.

Porn addiction can make it difficult to focus on tasks, leading to decreased productivity and performance at work or school. Individuals may frequently think about viewing porn, leading to an inability to concentrate on important responsibilities.

How can pornography addiction get in the way of my everyday life?

“Pornography addiction goes beyond casual viewing—it consumes your time and energy affecting your work, relationships, and mental well-being. The constant need for stimulation rewires your brain creating unrealistic expectations and making real-life intimacy feel unfulfilling. Over time, isolation, secrecy, and shame take over, leading to withdrawal from loved ones and neglect of personal growth. True wellness comes from balance, and breaking free from addiction means reclaiming control over your time, relationships, and sense of self.”

Rebecca E. Tenzer MAT, LCSW, CCTP, CGCS, CCATP, CCFP, CIMPH | Astute Counseling & Wellness Services

9. You’re Angry

Feelings of guilt, shame, and frustration can contribute to increased irritability and anger in individuals struggling with pornography addiction. Withdrawal symptoms from excessive porn use may lead to mood swings, emotional instability, and relationship problems.

Research suggests that when people become deeply engrossed in internet pornography, their brains react in a way similar to substance addiction8—certain neural pathways light up, triggering a direct and intense response to the content.

  • Just like in drug addiction, watching porn releases a surge of dopamine, the brain’s pleasure and reward chemical, reinforcing the habit and making it harder to stop.
  • However, over time, dopamine receptors become less responsive, meaning the same content no longer provides the same thrill. This can lead to frustration, irritability, and even anger issues, especially when a person tries to cut back or when real-life experiences don’t match the high of pornography.

Some studies even link compulsive porn use to emotional dysregulation, making individuals more prone to mood swings and impulsivity.

In extreme cases, this cycle of addiction and emotional instability can increase aggression, particularly when someone experiences withdrawal-like symptoms from trying to quit or faces obstacles to accessing porn. This makes it even harder to break free from the cycle, as stress and negative emotions can push them back toward their habitual coping mechanism—watching more porn.

Talking About Porn Addiction

Discussing pornography addiction can be challenging, especially for individuals who experience feelings of guilt or shame. Support groups9 such as addiction treatment options can provide a safe space for individuals to share their struggles and receive guidance from others who have faced similar challenges.

Porn addiction is often linked with other behavioral addictions and substance use disorders, such as alcohol addiction and drug dependency.

Research suggests that behavioral addiction, like pornography addiction, affects the same brain regions10 as substance addiction, reinforcing compulsive behavior.

Seeking Treatment and Recovery

Overcoming pornography addiction requires a combination of self-awareness, support, and professional intervention. Treatment options such as CBT, psychotherapy, and addiction treatment programs can help individuals break free from compulsive pornography use and improve their quality of life.

Recognizing the signs of porn addiction is the first step toward recovery. By seeking help and implementing positive changes, individuals can restore their well-being, maintain healthy relationships, and regain control over their lives.

Porn addiction can feel isolating, but recovery is possible with the right support and strategies. Recognizing the signs of problematic use is the first step toward making meaningful changes. Help and treatment are available.

Overcoming compulsive pornography use isn’t just about quitting—it’s about regaining control, rebuilding healthy relationships, and improving overall well-being.

If you or someone you know is struggling, seeking help is a courageous step toward a healthier and more fulfilling life. You are not alone in this journey, and with the right tools and support, healing is within reach.

Frequently Asked Questions

Q: What Is Porn Addiction?

A: Pornography addiction, also known as problematic pornography use (PPU), is characterized by an individual’s inability to control their consumption of pornographic material, leading to significant distress or impairment in personal, social, or occupational areas of life. This compulsive behavior persists despite negative consequences.

Q: What Are 5 Warning Signs of Addiction?

A: Identifying addiction involves recognizing certain behavioral patterns. Five warning signs include:

  1. Preoccupation: Constantly thinking about engaging in the addictive behavior.
  2. Loss of Control: Unsuccessful attempts to reduce or stop the behavior.
  3. Tolerance: Needing increasing amounts of the behavior to achieve the desired effect.
  4. Withdrawal: Experiencing negative emotions or physical symptoms when unable to engage in the behavior.
  5. Neglecting Responsibilities: Prioritizing the behavior over important personal or professional obligations.

Q: What Does Porn Addiction Do to Your Brain?

A: Chronic consumption of pornography can lead to neurobiological changes similar to those observed in substance addictions. These changes may include altered brain structure and function, affecting areas related to reward, motivation, and decision-making. Such alterations can reinforce compulsive viewing behaviors and diminish sensitivity to natural rewards.

Q: How to Treat Pornography Addiction?

A: Effective treatment approaches for pornography addiction often involve:

  • Psychotherapy: Cognitive Behavioral Therapy (CBT) has been shown to reduce the severity of PPU and associated symptoms like anxiety and depression.
  • Support Groups: Participating in peer support groups provides community support and shared coping strategies.
  • Medication: In some cases, pharmacotherapy may be considered as part of a comprehensive treatment plan.

A combination of these approaches is often recommended for optimal outcomes.

Q: What Causes Problematic Pornography Use?

A: The development of problematic pornography use can be influenced by various factors, including:

  • Psychological Factors: Stress, anxiety, and depression are strongly related to increased pornography consumption.
  • Behavioral Factors: Habitual use as a coping mechanism for negative emotions or boredom.
  • Social Factors: Exposure to environments where pornography use is normalized or encouraged.

Understanding these underlying causes is crucial for effective intervention and treatment.

Q: What Is the Difference Between Sex Addiction and Pornography Addiction?

A: While both involve compulsive sexual behaviors, they differ in focus:

  • Sex Addiction: Encompasses a broad range of compulsive sexual activities, including promiscuity, excessive masturbation, and risky sexual behaviors.
  • Pornography Addiction: Specifically relates to the compulsive consumption of pornographic material, often leading to isolation and neglect of real-life relationships.

Both conditions can co-occur and may require similar therapeutic approaches.

Q: How Can Pornography Addiction Affect Your Mental Health?

A: Problematic pornography use is associated with various mental health challenges, including:

  • Increased Anxiety and Depression: Excessive use can exacerbate feelings of anxiety and depression.
  • Cognitive Distortions: Developing unrealistic expectations about sex and relationships.
  • Emotional Distress: Feelings of guilt, shame, or hopelessness related to one’s behavior.

Addressing these mental health issues is a critical component of comprehensive treatment.

Q: How Can I Tell If I Have a Pornography Addiction?

A: Self-assessment questions to consider:

  • Frequency: Do you spend a significant portion of your time engaging with pornography?
  • Control: Have you tried to cut back without success?
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How Do I Stop Being Codependent? 5 Expert-Backed Steps to Transform Your Relationships

How to stop being codependent.

Do you find yourself constantly putting others’ needs before your own? Are you the person everyone relies on, even when it drains your energy and emotional resources? You might be experiencing codependency—a pattern where your own sense of purpose and self-worth become tangled up in another person’s life and problems

Codependent relationships create strong emotional patterns. “Helping” people can become almost addictive, even though it leaves you feeling empty and exhausted in the long run. Breaking free from these patterns takes time. But with consistent effort, you can build a healthier relationship with yourself and others. 

Here are 5 key steps you can start taking now:

1. Recognize Your Codependent Patterns

The first step toward change is becoming aware of your codependent behaviors.1 Start paying attention to situations where you feel responsible for others’ emotions or problems. Notice when you automatically put someone else’s needs before your own or when you feel anxious about setting boundaries.

Try keeping a journal to track moments when you feel resentful, exhausted, or unappreciated. Look for the situations or relationships that typically trigger these feelings. You can ask yourself questions like: “Am I doing this because I want to, or because I’m afraid of the consequences if I don’t?” You can even use journal prompts for codependency to help.

Pro tip: Keep in mind that awareness doesn’t mean judgment. These patterns developed for a reason—often as ways to cope with difficult situations. Observing them with curiosity rather than criticism will help you make lasting changes.

Illustration featuring a quote that reads, “You shouldn’t set yourself on fire to keep someone else warm.” The image shows a distressed man surrounded by flames and a relaxed woman lounging under an umbrella, symbolizing the emotional toll of codependency and the importance of self-care.

What Is Codependency?

Codependency is not officially recognized as a mental illness, but it is taken seriously by mental health professionals, who define it as “an unhealthy devotion to a relationship2 at the cost of one’s personal and psychological needs.” It describes a relational pattern where you become so focused on the problems and needs of others that you neglect your own well-being. It’s more than just caring deeply—it’s when your emotional state, identity, and sense of purpose become excessively wrapped up in someone else’s life.

  • Codependency in Romantic Relationships: In romantic relationships, codependency can look like constantly sacrificing your own preferences, walking on eggshells to avoid conflict, or feeling responsible for your partner’s happiness. You might stay in unhealthy situations because you believe your love can “fix” the other person.
  • Codependency in Family Systems: Within families, codependency often appears as enmeshment—where boundaries between family members become blurred. You might feel obligated to solve everyone’s problems, shield relatives from consequences, or struggle to make decisions without family approval. This is often the case when one family member is struggling with substance abuse.3 
  • Codependency in Friendships: In friendships, codependent behaviors include being the perpetual advice-giver or emotional support while rarely asking for help yourself. You might maintain one-sided friendships because you feel needed, even when these relationships drain you.

How can you discover the signs of being codependent?

Codependency is often rooted in an attachment wound where the nervous system learned early on that safety comes from attuning to others, sometimes at the expense of self. It can look like feeling responsible for managing other people’s emotions while ignoring your own. Another sign is the feeling of unease or even panic when someone is upset with you, leading to people-pleasing or over-functioning in relationships. This can present as feeling tightness in your chest, a constant state of hypervigilance, or struggling to feel grounded in your own body.

Amanda Stretcher, MA, LPC-S | Crescent Counseling

2. Work on Building Self-Esteem

Codependency and low self-esteem usually go hand in hand. When you don’t value yourself, you might look for validation through helping others or staying in unhealthy relationships.

You feel good about yourself mainly when you’re helping others or when people need you. Instead of feeling relieved when a loved one says they don’t need your help, you feel hurt or like you don’t matter anymore.

Start building your self-worth by practicing self-compassion.4 Talk to yourself the way you would talk to a good friend—with kindness and understanding. Make a list of your positive qualities that have nothing to do with what you do for others.

Small acts of self-care also build self-esteem. When you treat yourself with respect—by keeping promises to yourself, taking time for activities you enjoy, or meeting your physical needs—you send yourself the message that you matter.

Pro tip: Daily affirmations can help you shift away from negative self-talk and toward a more positive sense of self. Simple statements like “I’m worthy of love and respect” or “My needs matter” can start to shift your perspective when you say them regularly.

Infographic titled “Common Codependency Behaviors,” showing eight heart-shaped rope loops with icons and labels: people-pleasing, lack of boundaries, excessive care-taking, fear of abandonment, low self-esteem, fixing instead of supporting, and ignoring your own needs. Visual metaphor emphasizes emotional entanglement in codependent relationships.

Why is boundary setting important in healing from codependency?

When it comes to codependency, one tends to slip away from autonomy, creating enmeshment with the enabler. Setting healthy boundaries, such as adopting and maintaining one’s own intellectual boundaries in a new relationship, is crucial for healing codependency. While maintaining codependency, and therefore not setting boundaries, one loses one’s own identity and essentially forgets how to behave independently due to the behavioral and emotional habits developed through the codependent relationship. Setting boundaries will contribute to an increased sense of self, more confidence, and may even decrease anxiety or depressive symptoms, which can significantly enhance the relationship as a whole.

Jennifer Chicoine, MA, LCPC, CCTP | Peaceful Healing Counseling Services

3. Set and Enforce Healthy Boundaries

Boundaries allow you to create rules or set limits that define where your responsibilities end and another person’s begin. They protect your emotional well-being while allowing you to support others in healthy ways.

Setting boundaries can be uncomfortable at first, especially when you’re not used to it. As you do so, keep in mind that boundaries are for you,5 says boundary expert Nedra Glover Tawwab, LCSW:

Changing your behavior and not forcing others to change can be a significant part of setting boundaries…It would be nice if everyone automatically knew how to respect our boundaries. We often have to communicate them clearly and enforce consequences when they are not respected. So, when someone crosses one of my boundaries, I will take action to protect myself and my needs.

Be clear and direct when communicating boundaries. Use “I” statements that focus on your needs rather than accusing the other person. For example, “I need some alone time to recharge” works better than “You’re demanding too much of my time.”

Prepare yourself for pushback. Some people in your life may resist your new boundaries because they benefit from your codependent behaviors. Remember that their reaction isn’t your responsibility, and temporary discomfort is part of creating lasting change.

Consistency is key. When you set a boundary, follow through with it. Each time you maintain a healthy boundary, even when it’s difficult, you’re building new patterns that will eventually replace codependent ones.

4. Learn to Prioritize Your Needs

For many people with codependent tendencies, identifying their own needs can feel foreign. Get in the habit of asking yourself: “What do I want right now?” or “What would feel good to me in this situation?”

Practice making decisions based on your preferences. Start with small choices like what to eat for lunch or what movie to watch, then work up to bigger decisions.

Prepare phrases for when you need to put yourself first. Simple statements like “I need to take care of myself right now” or “I’ll need to check my schedule before committing” give you space to consider your own needs.

Pro tip: Remember that prioritizing your needs isn’t selfish—it’s necessary for your well-being and actually leads to healthier relationships. When you’re not depleted from ignoring your own needs, you have more genuine energy to share with others.

Codependency vs. Interdependence

Unlike healthy independence—where 2 people mutually rely on each other while maintaining individual identities—codependency creates an imbalance. Healthy relationships involve give-and-take, with both people supporting each other while respecting boundaries. Both parties feel free to express needs, disagree respectfully, and maintain outside interests and relationships.

The key distinction here is that interdependence strengthens both individuals, while codependency tends to diminish at least one person’s wellness and autonomy over time.

Does your partner or loved one exhibit signs of being codependent?

“Loving someone who is codependent can feel like an emotional roller coaster, but it’s important to remember—you can’t fix them. Their actions often come from a place of love, but they struggle to put themselves first. The best thing you can do is communicate your needs clearly, set firm yet compassionate boundaries, and encourage them to cultivate their own interests. By modeling self-care, independence, and balance, you show them what a healthy, fulfilling relationship looks like.”

Rebecca Tenzer, MAT, LCSW, CCTP, CGCS, CCATP, CCFP, CIMPH | Astute Counseling & Wellness Services

Signs of Codependency

Spotting codependent patterns6 in your life is the first big step toward making real change. Everyone’s experience with codependency looks a bit different, but here are some common signs you might recognize in yourself:

  • Excessive caretaking: You almost always put other people’s needs ahead of your own, even when it hurts you. For example, you might stay up all night helping a friend with their project even though you have an important meeting tomorrow, cook fancy meals for your family while you just eat whatever’s left over, or say “yes” to additional tasks when you already feel overburdened.
  • Difficulty setting boundaries: You find it really hard to say “no” when people ask you for favors or your time. You may cancel plans you were looking forward to because a coworker asked for help at the last minute, or you let family members call you during your workday for things that aren’t emergencies.
  • People-pleasing tendencies: You make decisions based on what will make others happy, not what’s best for you. You might agree with someone’s opinion even when you actually think differently, just to avoid any conflict. Or you might take on extra tasks because you’re scared of letting someone down.
  • Fear of abandonment: A codependent person will often work extra hard to keep relationships going because they’re scared people will leave them. This could mean putting up with someone treating you badly or staying in relationships that don’t make you happy because the idea of being alone feels too scary to face.
  • Controlling behaviors: In an attempt to be helpful, you try to control situations or people out of anxiety. This can look like constantly offering unsolicited advice or getting frustrated when someone doesn’t follow your suggestions about how to handle their problems.
  • Difficulty identifying your own feelings: You’re tuned into others’ emotions but disconnected from your own. You might be able to sense when your partner is upset before they even realize it but struggle to answer when someone asks how you’re feeling.
  • Unhealthy attachment to drama or crisis: You feel most purposeful when solving problems and might even unconsciously create or seek out chaotic situations where you can play the rescuer. When times are crisis-free, you may feel anxious, uncertain, or uncomfortable.
Infographic titled “Examples of Boundaries: Small to Big Ways to End Codependency,” illustrating five progressive steps: don’t offer unsolicited help, say no to favors, speak up about your needs, disagree without fear, and walk away from toxic dynamics. A person walks upward across rising blocks symbolizing personal growth.

5. Seek Support and Professional Help

Overcoming codependency is challenging work, and you don’t have to do it alone. Professional support can make a huge difference in your healing journey.

Therapy, especially with someone who specializes in codependency, family systems, or trauma, can help you understand the roots of your codependent patterns and develop strategies to change them. Cognitive-behavioral therapy (CBT) and dialectical behavior therapy (DBT) are particularly effective approaches for addressing codependency.

Support groups like Codependents Anonymous (CoDA)6 offer connection with others facing similar challenges. Spending time around others who share your experiences can reduce shame and provide insights for your recovery.

Self-help books about codependency, boundaries, and self-esteem can supplement other forms of support. Look for resources by recognized mental health professionals that offer practical exercises alongside information.

Pro tip: Codependent No More2 and its accompanying workbook by codependency expert Melody Beattie are classics on the topic, and a great place to start. There are also treatment resources available.

Life Beyond Codependency: Your Journey to Emotional Freedom

Breaking free from codependent patterns opens the door to relationships where you can truly be yourself. Working with a professional can accelerate your progress, giving you tools that fit your specific situation and background. Whether you choose one-on-one therapy or a structured program, having expert support gives you the guidance and follow-through that helps make real, lasting change possible.

FAQs

Q: Is it possible to stop being codependent?

A: Yes, codependency is a learned behavior that can be unlearned with self-awareness, therapy, and personal growth. According to Mental Health America, addressing underlying self-esteem issues, setting boundaries, and seeking support are key steps toward breaking free from codependency.

Q: How do you break the codependency cycle?

A: Breaking the cycle of codependency involves recognizing unhealthy relationship patterns, developing self-worth, and learning to set and maintain boundaries. Codependents Anonymous recommends a 12-step recovery process, while therapy and support groups can also be helpful in fostering independence and healthier relationships.

Q: What triggers codependency?

A: Codependency often stems from childhood experiences, such as growing up in an environment where emotional needs were not met or where a caregiver had addiction or mental health struggles. Other triggers include fear of abandonment, low self-esteem, and seeking validation through others.

Q: How do you heal codependent tendencies?

A: Healing from codependency involves building self-esteem, practicing self-care, and learning healthy communication. The National Center for Biotechnology Information suggests cognitive behavioral interventions can help individuals develop healthier thought patterns and coping strategies.

Q: How do you prevent a codependent relationship?

A: Preventing codependency starts with self-awareness and setting clear boundaries. Maintaining individual interests, fostering self-worth, and communicating openly with partners or loved ones can help establish interdependent, rather than codependent, relationships.

Q: How does a codependent person feel?

A: A codependent person may feel anxious, responsible for others’ happiness, or emotionally drained. They often struggle with low self-esteem and fear abandonment, leading them to prioritize others’ needs over their own.

Q: Does your partner or loved one exhibit any signs of being codependent?

A: Signs of codependency in a loved one may include excessive caretaking, difficulty setting boundaries, fear of being alone, and reliance on others for self-worth. Mental Health America highlights that codependency can occur in romantic relationships, friendships, or family dynamics.

Q: Why did I develop codependent tendencies?

A: Codependent tendencies often develop from early childhood experiences, such as growing up in a family where emotional neglect, addiction, or controlling behaviors were present. Research indicates that past trauma and adverse childhood experiences significantly contribute to codependency.

Q: How do you overcome codependency?

A: Overcoming codependency requires self-awareness, boundary-setting, and shifting focus to personal well-being. Therapy, support groups, and mindfulness practices have been found to be effective in fostering emotional independence.

Q: What are narcissistic traits?

A: Narcissistic traits include a lack of empathy, an inflated sense of self-importance, manipulation, and a need for excessive admiration. Codependents often find themselves in relationships with narcissistic individuals due to their caretaking tendencies.

Q: What steps can I take to stop being codependent?

A: Steps to stop being codependent include recognizing unhealthy patterns, building self-esteem, practicing self-care, and seeking therapy or support groups. Developing hobbies and interests outside of relationships can also help foster independence.

Q: What are effective strategies to stop being codependent?

A: Effective strategies include therapy (such as cognitive-behavioral therapy), practicing mindfulness, learning assertiveness skills, and setting firm boundaries. Research suggests that increasing self-awareness and engaging in self-affirmation exercises can aid in breaking codependent habits.

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Rewiring Your Brain From Addiction: 7 Things You Need To Know

Illustration of a robotic arm manipulating a brain with circuit-like patterns, placed on a microchip, symbolizing artificial intelligence and neuroscience integration.

When you stop using drugs and alcohol, it takes time to rewire your brain. The exact timeframe depends on several factors. Certain drugs, for example, lengthen the brain rewiring process. Some practices can also help you recover faster.

Here’s what experts know about helping your brain rebuild after addiction:

1. Understanding How Addiction Changes Your Brain

Dopamine and the Brain’s Reward System

Your brain has a natural reward system1 that makes you feel good when you do things that help you survive and thrive. This system uses a neurotransmitter called dopamine, which creates feelings of pleasure and happiness. When you eat good food, exercise, or spend time with people you love, your brain releases small amounts of dopamine.

Alcohol and drug use release far more brain chemicals2 than natural activities do. This creates an unnaturally strong surge of pleasure signals in your brain. When this happens repeatedly, it can overwhelm your brain’s normal reward system.

Over time, your brain tries to adjust to these high levels of dopamine by becoming less sensitive to it. This means you need more and more of the substance to feel the same effects: a process we call tolerance.3 Regular stimuli that used to make you happy might not feel as good anymore, because your brain’s reward system isn’t working like it should.

Infographic titled top 6 triggers of substance abuse, featuring icons of flames to represent six key triggers: stress and anxiety, negative emotions, social pressure and environments, boredom or lack of fulfillment, mental health struggles or trauma, and chronic pain or medical issues. A lit fuse leading to a cartoon-style bomb symbolizes the risk of relapse.

Areas of the Brain Affected by Addiction

Addiction affects 3 main parts of your brain.4 Each plays a crucial role in helping you think, feel, and make decisions.

The basal ganglia is your brain’s pleasure center. It helps you feel good when you do healthy things like eating or exercising. With substance use disorders, this area becomes less sensitive to normal pleasures and more focused on substances.

The amygdala is your brain’s stress manager. When addiction develops, this area becomes more sensitive. This can make you feel anxious, irritable, or uncomfortable when you’re not using addictive substances.

The prefrontal cortex5 helps you make good decisions and control impulses. Addictive behaviors make this area weaker, which makes it harder to resist cravings or think about long-term consequences.

Rewiring your brain from addiction is real, and it works. Research suggests meaningful neural shifts can happen in weeks, but full recovery takes months or years of consistent effort involving identifying and replacing toxic thought patterns, creating new neural pathways, and reinforcing them with repetition, consistency, and community.

– W. Lee Warren, M.D. | Brain Surgeon and Author

How Habits and Triggers Form

Your brain is designed to help you repeat behaviors that make you feel good. During addiction, your brain creates strong connections between certain situations (called triggers) and substance abuse. These connections form through repeated use over time.

Triggers can be places, people, feelings, or times of day that your brain associates with drug abuse. When you encounter these triggers, your brain automatically generates cravings. Learning to understand and manage your triggers (and their associated coping mechanisms) is an important part of recovery.

Infographic titled how addiction rewires your brain, illustrating the cycle of dopamine and tolerance. A man runs in a hamster wheel surrounded by stages: substance consumed, dopamine surges, short-term pleasure, brain adapts, tolerance increases, dopamine crash, negative feelings, and cravings. Arrows show the repeating cycle of addiction.

2. The Timeline of Brain Recovery

The recovery process happens in stages, and everyone’s path is different. While your brain health starts to improve as soon as you stop using substances, the full process takes time. Knowing what to expect during each stage can help you see the progress you’re making, which helps you stay motivated.

What to Expect in the First Month

The first month of recovery usually involves the biggest changes as your body adjusts to being substance-free. During the first week, you might experience withdrawal symptoms as your brain chemistry starts to reset. These symptoms can be uncomfortable, but they usually peak within a few days.

After the first week, many people notice their thinking becomes clearer and their sleep starts to improve. You might have mood swings or strong cravings during this time, which is normal. Your brain is working hard to restore its natural chemical balance.

Some people also notice changes in their appetite and energy levels during this first month. These changes are signs that your brain and body are beginning to heal.

Changes During Months 2-12

During these months, your brain continues to heal and rebuild healthy pathways. A lot of people in this stage find their mood becomes more stable and they start enjoying regular activities again. Your sleep quality and energy levels will continue to improve during this time.

Your brain’s ability to think clearly and make decisions also typically gets better during these months. But you might still experience occasional cravings—especially during stressful times. If this is the case for you, you’re not doing anything wrong! It’s totally normal and tends to happen less often as time goes on.

Your dopamine reward system will gradually become more responsive to natural pleasures like food, exercise, and social connections. This is a great sign that your brain is returning to its normal way of functioning.

Infographic from Recovery.com titled “How Long Until Your Brain Recovers?” comparing recovery timelines for six addictive substances: alcohol, cocaine, meth, opioids, cannabis, and benzodiazepines. Categories include dopamine restoration, cognitive recovery, and cravings fading. Timelines vary by substance, ranging from months to several years for full brain recovery.

Long-Term Recovery: One Year and Beyond

After a year, many people find their brain function has significantly improved. While some people still experience occasional cravings, these are usually less frequent and easier to manage. Your brain continues to heal and strengthen new, healthy patterns throughout your recovery journey.

Factors That Affect Your Recovery Timeline

Several things can influence how quickly your brain heals. These include the type of substances used, how long you used them, your overall health, and whether you have other mental health conditions. Having good support and treatment can help speed up the healing process.

When someone actively works to rewire their brain in recovery, they experience several key benefits: regaining self control, restoring emotional balance, breaking destructive patterns, improved stress response , enhanced cognitive function and a greater sense of purpose and joy. Rewiring the brain in recovery isn’t just about breaking free from addiction—it’s about reclaiming your life, restoring your mind, and creating a future built on strength and resilience.

– Dr. Zoe Shaw | Psychotherapist and Author

3. Stages of Brain Rewiring

Just like healing from a physical injury, your brain goes through different stages as it recovers from drug addiction. While everyone’s journey is unique, knowing what to expect at each stage can help you feel more confident about the path ahead. Let’s look at how your brain heals over time.

Stage 1: Getting Through Withdrawal

The first stage of recovery starts when you stop using substances, and it’s often the most challenging part of the journey. During this time, your brain works hard to adjust to life without substances. You might feel physically and emotionally uncomfortable, which is completely normal.

Most people experience withdrawal symptoms for about a week, though this can vary depending on the substance. It’s very important to get medical support during this time, as some types of withdrawal can be dangerous. Remember, these difficult feelings are temporary and are signs that your brain is beginning to heal.

Stage 2: Early Recovery Changes

After withdrawal, you’ll enter a period where your brain is actively rebuilding healthy patterns. While you might still have cravings, they’ll likely feel less intense than before. This is the perfect time to start learning new ways to handle stress and challenging emotions.

During this stage, many people find it helpful to work with counselors or join support groups. These supports can teach you practical tools for managing cravings and building a healthy lifestyle. Your brain is becoming more receptive to new experiences and ways of coping.

Stage 3: Long-Term Healing

As you move into long-term recovery, your brain continues to strengthen its healthy pathways. While the journey doesn’t end here, many people find that cravings become less frequent and easier to handle. Each day of recovery helps your brain build and maintain these positive changes.

4. Supporting Your Brain’s Recovery

Fortunately, there are plenty of ways you can support your brain’s natural healing process. Think of recovery like tending a garden: The more care and attention you give it, the better it grows. Simple daily choices can make a big difference in how quickly and effectively your brain recovers.

Regular Exercise and Physical Activity

Moving your body is one of the best gifts you can give your healing brain. Exercise naturally boosts your mood6 by releasing feel-good chemicals, similar to the ones your brain is learning to produce again on its own. Even a 15-minute walk can help!

You don’t need to live at the gym or start running marathons. Start with activities you enjoy, whether that’s dancing, swimming, or taking an easy walk around your neighborhood. As your energy improves, you’ll gradually be able to do more.

Sleep and Nutrition

Your brain does much of its repair work while you sleep, making good rest essential for recovery. Try to go to bed and wake up at the same time each day, even if you don’t feel tired at first. Your sleep patterns will naturally improve over time.

Eating nutritious foods gives your brain the building blocks it needs to heal. Instead of worrying about perfect eating habits, focus on adding healthy foods like fruits, vegetables, and proteins to your meals. Even small improvements in your diet can help your brain recover.

Stress Management

Finding healthy ways to handle stress is essential to your recovery journey. Deep breathing, taking short walks, listening to music, or talking with supportive friends all help calm your mind. Remember that it’s okay to start small—working in small moments of relaxation throughout your day can go a long way in calming your nervous system.

Building New Routines

Creating new daily routines helps your brain build healthy patterns. Start with one or 2 simple habits, like having breakfast at the same time every day or taking a walk after dinner. As these become comfortable, you can gradually add more supportive activities to your day.

5. Treatment Options That Help Rewire the Brain

Recovery isn’t a journey you need to take alone—there’s no shame in asking for help. Professional addiction treatment and support can have a huge impact on how quickly your brain heals. These interventions are like tools in your recovery toolkit: you can choose the ones that work best for you.

Therapy and Counseling

Working with a counselor or therapist gives you empowering tools for addiction recovery. These professionals understand how addiction affects the brain and can teach you practical ways to handle cravings and stress. Many people find cognitive behavioral therapy (CBT)7 especially helpful, as it teaches you how to change thought patterns that lead to substance abuse.

Your therapist can act as a guide on your recovery journey, helping you understand your triggers and develop strategies that work for your specific situation. It’s a great idea to find a therapist you like and start building a relationship with them, so help is there when you need it.

Support Groups

Meeting others who understand what you’re going through can be incredibly motivating. Support groups are safe spaces to share your experiences, learn from others, and build connections with people who support your recovery goals.

Lifestyle Changes

Small changes in your daily life can support your brain’s healing process. Focus on one change at a time, like improving your sleep schedule or adding healthy activities you enjoy.

When you rewire your brain, you stop being a passive passenger in your own life and start taking control. Old, destructive circuits weaken, and new, healthier ones take over. This means fewer cravings, better decision-making, and a stronger sense of purpose. It’s not just about avoiding addiction—it’s about building a brain that works for you, not against you. The result? A life where you’re free to think clearly, choose wisely, and move forward with confidence and hope.

– W. Lee Warren, M.D. | Brain Surgeon and Author

6. The Science of Hope and Healing

Understanding Brain Plasticity

Your brain has the ability to change and heal throughout your life. Scientists call this “plasticity,” which means your brain can create new neural pathways as it adapts to changes. This incredible ability is what makes recovery possible, no matter how long you’ve struggled with addiction.

Evidence of Recovery

Brain scanning studies show that people’s brains do heal during addiction recovery.8 While everyone’s timeline is different, many people see improvements in their cognitive functions, including memory, impulse control, decision-making, and emotional regulation. These positive changes only continue as you move forward in your recovery.

Setting Realistic Expectations

Recovery is more like a marathon than a sprint, and that’s okay. Some days will be easier than others, and healing happens gradually. Being patient with yourself and celebrating small victories along the way can help you stay on track.

7. Getting Help and Support

Finding Treatment

Taking the first step toward addiction treatment takes some courage, but the rewards of a life in recovery are well worth it. There are plenty of different treatment programs available to meet your specific needs, from detox to outpatient treatment to residential care. To learn more about choosing the right program, see our guide to finding a treatment center.

Building a Support System

Recovery is stronger when you have people in your corner. Loved ones, family, friends, counselors, support groups, and others in recovery can all be part of your support network. Don’t be afraid to let people know what you need.

If you’re ready to start recovery, a comprehensive rehab program can be a great starting point for your journey. This immersive experience gives you a chance to focus entirely on healing in a substance-free environment. Search for an addiction treatment center that matches your criteria and reach out to their team directly today.

FAQ

Q: How long does it take to rewire your brain from addiction?

A: The brain’s rewiring process varies by individual, but significant changes often occur within 12 to 18 months. Early improvements can be seen within weeks, while full recovery may take years, depending on factors such as substance type, duration of use, and lifestyle changes.

Q: Can dopamine levels return to normal after addiction?


A: Yes, dopamine levels can return to normal over time. The brain gradually restores its natural dopamine balance through healthy activities like exercise, proper nutrition, and stress management. However, this process can take several months to years.

Q: How long does it take to rewire your brain from a bad habit?


A: Breaking and rewiring a habit can take anywhere from 21 days to several months, depending on the habit’s intensity and duration. Consistently practicing new behaviors and avoiding triggers helps establish long-term changes.

Q: Can brains recover from addiction?


A: Yes, the brain has the ability to heal itself through neuroplasticity. While addiction alters brain structure and function, recovery is possible with time, therapy, and healthy habits that support brain repair.

Q: How long does recovery from addiction take?


A: Recovery is an ongoing process that unfolds in stages. While withdrawal symptoms may last days to weeks, brain healing continues for months or even years. Long-term recovery depends on individual factors and continued support.

Q: How long does it take to rewire the brain from addiction?


A: The timeline varies, but research suggests that noticeable improvements occur within 3 to 12 months, with continued healing over several years. Factors like substance type, overall health, and treatment interventions influence recovery speed.

Q: What are the benefits of rewiring the brain from addiction?


A: Rewiring the brain from addiction improves mental clarity, emotional stability, impulse control, and overall well-being. It also restores natural pleasure responses, strengthens decision-making skills, and enhances quality of life.

Q: What are the benefits of brain rewiring?


A: Brain rewiring helps create healthier thought patterns, reduces cravings, improves emotional regulation, and supports better decision-making. It also aids in forming positive habits and strengthening coping mechanisms.

Q: What is brain rewiring in addiction recovery?


A: Brain rewiring in addiction recovery refers to the process of forming new neural pathways to replace substance-related behaviors with healthier alternatives. This involves breaking old habits, reducing cravings, and restoring normal brain function.

Q: How can you increase dopamine in your brain?


A: You can naturally increase dopamine through regular exercise, a healthy diet rich in protein and antioxidants, sufficient sleep, mindfulness practices, social interactions, and engaging in enjoyable activities.

Q: Are there any ways to speed up this process or aid in the brain’s recovery from addiction?


A: Yes, brain recovery can be supported through consistent sleep, regular exercise, balanced nutrition, therapy, mindfulness, and positive social connections. Professional treatment, such as cognitive behavioral therapy (CBT), can also accelerate healing.

Q: What is the timeline for brain recovery from addiction?


A: Brain recovery follows a general timeline:

  • First month: Initial withdrawal symptoms, mood swings, and sleep disturbances.
  • Months 2-12: Improved cognitive function, emotional stability, and reduced cravings.
  • One year and beyond: Strengthened neural pathways, increased natural pleasure responses, and long-term behavioral changes.

Q: What factors influence the time it takes to rewire the brain from addiction?


A: Several factors impact the brain’s recovery timeline, including the substance used, length of addiction, overall health, mental health conditions, treatment interventions, and the presence of a supportive environment.

Q: How long does it take for the brain to heal after quitting an addiction?


A: The brain begins healing immediately after quitting, with significant improvements seen within the first year. However, full recovery, including emotional regulation and cognitive function, can take multiple years, depending on individual circumstances.

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Bipolar 1 vs. Bipolar 2: Crucial Differences You Need to Know

Not everyone with bipolar will have the same symptoms. The differences are drastic enough for bipolar to have two distinct clinical categories: types 1 and 2. 

Both versions of bipolar include ‘polar’ opposite moods—noticeable highs and lows. Just how noticeable depends on what type of bipolar you have. Shorter periods of low-level mania (called hypomania) are unique to bipolar 2, while bipolar 1 has pronounced episodes of mania that may require hospitalization. 

With such distinct differences between symptoms, treatment and management for these sister conditions requires a personalized touch.

Characteristics of Bipolar Disorders

Bipolar disorder is a biological mental illness1, meaning parts of your brain aren’t working exactly how they should. Unlike depression, which can be the product of an unpleasant situation, bipolar exists independently of what you’re experiencing. Life events can certainly trigger a mood swing, but they aren’t what causes bipolar to exist in the first place. 

A combination of genetics, your brain’s ability to send and receive signals, your natural temperament2, and more produces bipolar disorders. Malfunctioning connection points in the brain mean you can get skewed amounts of neurotransmitters like dopamine and serotonin, leading to extreme mood swings, irritability, depression, and mania2. 

Mood Stabilizers vs. Antidepressants

Mood stabilizers, the go-to medication for bipolar, work by improving and stabilizing2 those ineffective connection points in your brain. This means neurotransmitters can flow as designed, leveling out mood swings and reducing mania. Highs won’t feel as high, and lows not so low—basically, the healthy baseline between depression and mania. 

Antidepressants produce more of certain mood-boosting neurotransmitters or help your brain receive more of them. While mood stabilizers help neurotransmitters flow correctly, antidepressants affect the amount of neurotransmitters created and/or received. 

Often, both a mood stabilizer and an antidepressant are used to treat bipolar disorders.

Signs and Symptoms of Bipolar I

Bipolar 1 mania often has a strong presentation, including out-of-character behavior that patients typically fear or regret. Manic episodes last at least 7 days1, including symptoms like

  • Extreme irritability
  • Extreme elation; high mood
  • Fun-seeking behaviors, including sexual promiscuity
  • Lacking sound judgment when it comes to purchases, activities, and priorities
  • Talking quickly and bouncing between ideas, sometimes so fast others can’t keep up or understand
  • Needing less sleep
  • Highly productive
  • Feeling especially important or special

And, sometimes,

  • Psychosis
  • Delusions
  • Hallucinations

The symptoms of mania may require hospitalization to manage the person’s safety and well-being, and to prescribe the correct mood stabilizers and bring them out of acute mania. Mood stabilizers like lithium can address acute mania and manage symptoms long-term, though prescription trends show more doctors leaning away from lithium3 and into other medications. These can have fewer side effects and easier tolerability. Atypical antipsychotics have proved helpful for bipolar 1 and 2.

Along with high moods and mania, people with bipolar 1 also experience extreme periods of depression. Episodes of depression typically last 1-2 weeks with bipolar 11, but can last longer. With this depression can come symptoms like

  • Thoughts or plans of suicide
  • Self-harm
  • Decreased energy and motivation
  • Loss of interest or pleasure in once-enjoyable activities
  • Feeling hopeless
  • Low mood and fatigue

Mood stabilizers and atypical antipsychotics can help manage depression, too. Interestingly, for bipolar depression, clinicians don’t recommend antidepressants as a sole medication. They can actually trigger a manic episode if not combined with a mood stabilizer1 or atypical antipsychotic.

It’s not a choice, it’s a condition. I have bipolar disorder, but it doesn’t define me.

Carrie Fisher

Research suggests that there are complex links between diabetes and mental health conditions, such as depression, bipolar disorder or schizophrenia — connections that are not fully understood.

National Alliance on Mental Illness

Signs and Symptoms of Bipolar 2

Bipolar 2 mimics bipolar 1, but with a crucial difference in manic symptoms. Someone with bipolar 2 experiences hypomania4, which means their periods of mania are much less intense and less debilitating, often not affecting their safety, relationships, and work responsibilities nearly as much as mania. You can remember “hypo” means low or less, so low-mania.

Sometimes, people with bipolar 2 actually enjoy their hypomanic states. They often feel more energized, but not out of control, and happier, but not over energized. Perceiving hypomania as a “good mood”, especially following a depressive episode, can keep those with bipolar 2 from seeking treatment or realizing something’s amiss. 

Hypomania occurs more frequently than mania5 and can have negative consequences even if people perceive them as positive. Many people with bipolar 2 don’t feel comfortable with their actions and behaviors during a hypomanic episode, either. Symptoms of hypomania5 include

  • Increased energy
  • Less need for sleep
  • Urge to socialize and talk about anything and everything
  • Risky and promiscuous sexual behaviors
  • Extreme irritability
  • Intense anxiety

Notably, hypomania doesn’t cause psychosis, delusions, or hallucinations. People in a hypomanic state may not even notice it’s happened, whereas mania has much more pronounced signs and effects. Loved ones may notice hypomania, and they will certainly notice mania.

Bipolar 2 also includes periods of depression, often more so than bipolar 16. Periods of depression can last months or years, while hypomania often lasts several days. 

Those with bipolar 2 face the highest likelihood of an incorrect diagnosis6. Since symptoms of mania are much less pronounced than bipolar 1, providers may misdiagnose patients with major depression, dysthymia (constant low-level depression), or borderline personality disorder (BPD). Hypomania can even present as extreme anxiety and irritability, which could be misdiagnosed as general anxiety disorder. Though these conditions can co-occur with bipolar 2, mistaking them for the primary diagnosis delays proper treatment.

Recognizing the cyclic nature of low/high moods can help patients and their providers arrive at an accurate diagnosis. Getting the right diagnosis means getting the most effective medications and therapy, which can be especially vital in treating bipolar disorders.

Key Differences

Key, overarching differences between bipolar 1 and 2 include

  1. Mania vs. hypomania
  2. Less vs. more frequent depressive episodes

Other differences vary person-to-person. Everyone will experience bipolar 1 or 2 differently. Doctors will often take a deep-dive to determine if you have bipolar 1 or 2, or an entirely different diagnosis.

Treatments for Bipolar 1 and 2

Medications

It’s true mood stabilizers like lithium can be life-changing medications for those with bipolar, especially bipolar 1. Mood stabilizers can manage mania (acute and long-term) and prevent mood cycling. 

Certain mood stabilizers and atypical antipsychotics center on reducing depression and suicidality, not mania. Those with bipolar 2 often benefit from these types of mood stabilizers, plus an antidepressant. 

Therapy

Therapy can help people manage and understand their symptoms. Cognitive behavioral therapy (CBT) focuses on changing thoughts and behaviors to positively alter mood, which can help in a depressive episode. Dialectical behavioral therapy (DBT) teaches practical strategies for managing distress, surviving crisis urges (like suicidal ideation), and interpersonal communication.

Those with bipolar often remain in therapy throughout their lifetime, as regular sessions can help manage stressors and other life events that could trigger a mood swing. Patients can learn personalized strategies for managing their symptoms and receive ongoing emotional support by working with a therapist.

Mood Tracking

Tracking mood serves as a vital tool for people with bipolar disorders. You can download apps designed exactly for this, or track it in a notebook. Keeping track of your mood and what’s happening in your life can clue you into the unique aspects of your mood cycles, helping you proactively manage highs and lows. This can help you feel more in control, not like your moods are happening to you.

Finding Your Cornerstone: Bipolar Maintenance

Figuring out your unique symptoms and expression of bipolar 1 or 2 can take time, but with accurate diagnoses, medications, therapy, and acceptance, you can learn to manage your bipolar as confidently as you might manage your diet or sleep. 

Regular appointments with therapists and psychiatrists can be key to long-term recovery. Let your loved ones know of your condition too, so they can offer their support when needed. And keep an open, non-judgemental mind as you navigate your symptoms—you’ve got this, and you’re in good company on the journey.
Use Recovery.com to find recovery centers offering bipolar treatment, with pictures, insurance information, reviews, and much more to help you find the best fit for you.

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

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

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

Types of Recreational Drugs

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

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

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

Marijuana

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

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

Cocaine

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

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

Ecstasy

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

Alcohol

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

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

Hallucinogens

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

Differences Between Recreational and Medicinal Drug Use

Purpose and Intent

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

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

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

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

Legal and Ethical Considerations

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

Potential Dangers of Recreational Drug Use

Health Risks

Using recreational drugs can cause symptoms like:

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

Mental Health Impacts

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

Risk of Addiction

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

Signs of Drug Use and Intoxication

Physical Indicators

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

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

Behavioral Changes

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

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

Psychological Signs

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

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

When to Seek Help

Recognizing the Need for Intervention

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

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

Resources for Support

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

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

Prevention Strategies

Education and Awareness

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

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

Community Programs

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

Support Systems

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

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

Legal Risks

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

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

Societal Perceptions and Stigmas

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

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

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

Getting Help: Drug Rehab for Recreational Drugs

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

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Navigating the Tempest: Understanding Binge Drinking in College

As dusk settles on college campuses, a familiar scene unfolds. Throngs of students escape the confines of lecture halls, swapping textbooks for what might seem like harmless revelry. Yet, beneath the veneer of college nightlife lurks a more troubling ritual: binge drinking. This practice, often glamorized as a rite of passage, carries profound implications for health, safety, and academic success.

Binge Drinking in College: Understanding the Risks and Promoting Safer Choices

Binge drinking in college is a pervasive issue that threatens student health, academic performance, and safety. Understanding the risks associated with this behavior is crucial for developing strategies that promote safer choices. Defined as consuming an excessive amount of alcohol in a short period, binge drinking is alarmingly common among college students, often due to social pressures, a desire for acceptance, or as a misguided method for managing stress. 

The consequences can be severe, ranging from immediate risks like accidents and alcohol poisoning to long-term effects such as liver damage and psychological disorders. Addressing this issue requires a multi-faceted approach that includes education on responsible drinking, enhancing campus mental health resources, and fostering an environment where students feel supported in making healthier decisions. By raising awareness and providing practical interventions, colleges can help mitigate the dangers of binge drinking and guide students toward safer, more informed choices.

The High Tide of Binge Drinking

Binge drinking is defined as consuming five or more drinks for men or four or more for women1 in about two hours. However, these numbers are just a starting point for many college students. The National Institute on Alcohol Abuse and Alcoholism reports alarming statistics: roughly 2 out of 5 college students admit to binge drinking within the past month.

Why do so many students find themselves caught in the current of excessive drinking? The reasons are as complex as the individuals themselves. Social pressure acts as a powerful undertow, pulling even the most steadfast into its depths. For others, alcohol serves as an anchor, steadying the tumult of stress and anxiety that often accompanies university life.

The Impact: A Ripple Effect

The consequences of binge drinking extend beyond individual health risks, such as injuries, alcohol poisoning, and long-term effects on brain function. Academically, it’s a storm surge that washes away potential. Studies link heavy episodic drinking to lower GPAs, missed classes, and delayed graduations. Socially, it can erode trust, fueling incidents of assault and impaired relationships.

Yet, it’s the hidden ripcurrents of mental health issues that are particularly concerning. Many students who binge drink may be attempting to navigate the murky waters of depression or anxiety, not realizing that alcohol, in reality, may pull them further from shore.

Changing Tides: Strategies for Navigating Safer Waters

Addressing binge drinking in college requires a multifaceted approach beyond mere policy changes and tapping into the heart of campus culture. Here are some strategies that can be implemented:

  1. Education and Awareness: Knowledge is the lighthouse guiding students away from dangerous waters. Comprehensive education about the effects of alcohol, tailored to college students’ realities, can demystify myths and highlight risks.
  1. Building Community: Creating strong, inclusive communities on campus can provide the social fulfillment many seek from alcohol. Clubs, sports, and other group activities can offer social connections without the need for binge drinking.
  1. Mental Health Support: Enhancing access to mental health resources can help address underlying issues that may contribute to binge drinking. Counseling, support groups, and wellness programs can provide lifelines to those struggling.
  2. Peer Intervention Programs: Training students to recognize the signs of alcohol abuse among their peers—and to intervene effectively—can act as a first line of defense against binge drinking behaviors.
  1. Parental Involvement: Engaging parents in discussions about alcohol providing them with strategies to open dialogues with their children, can reinforce healthy behaviors from a trusted source.

A Call to Action

As we chart the course for healthier collegiate environments, it’s crucial that all stakeholders—students, faculty, administrators, and parents—work collaboratively to alter the tide of binge drinking. No matter how small, each step taken is a step towards calmer, safer seas.

While the waters of college life are often turbulent, navigating them does not necessitate succumbing to the undertow of binge drinking. We can guide our students to survive and thrive in these formative years with concerted efforts and communal support.

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Imposter Syndrome: Do I Belong Here?: Andrew Schreier

Imposter Syndrome is a pervasive issue that impacts professionals across fields. It can lead to debilitating self-doubt, anxiety, and the persistent fear of being “found out” as a fraud. As someone who has experienced and worked to overcome Imposter Syndrome both personally and professionally, I hope to share insights into its challenges and offer strategies to help others build confidence and thrive.

My Background: Personal and Professional

As a counselor, podcaster, and presenter, I’ve dedicated my career to fostering safe spaces where people can grow, heal, and challenge themselves. My approach is rooted in harm reduction and an openness to exploring disruptive methods that drive meaningful change. My professional journey is deeply intertwined with my personal experience of overcoming Imposter Syndrome.

Early in my career, I constantly questioned whether I belonged in the field, despite my education and training. I wondered if my successes were due to luck or if I had somehow deceived others into believing I was competent. As a counselor, I did not have lived experience and was often challenged with whether I could help those impacted by substance use because I didn’t experience it.

These feelings were compounded by the high expectations I set for myself and the comparisons I made to others who appeared more confident and accomplished. It wasn’t until I began confronting these thoughts and reframing them that I started to see the value I brought to my work and others. This transformation inspired me to help others facing similar struggles.

The History of Imposter Syndrome

The term “Imposter Syndrome” was first introduced in 1978 by psychologists Dr. Pauline R. Clance and Dr. Suzanne A. Imes in their groundbreaking study, The Impostor Phenomenon in High Achieving Women: Dynamics and Therapeutic Intervention1. The research focused on high-achieving women who attributed their accomplishments to external factors like luck, timing, or even deceit, rather than their competence and abilities. Clance and Imes described it as a psychological pattern characterized by chronic feelings of self-doubt and fear of exposure as a fraud.

Since its introduction, the understanding of Imposter Syndrome has evolved, with research recognizing that it affects individuals across genders, cultures, and industries. Although initially associated with women in professional settings, later studies revealed that men also experience similar doubts but are less likely to vocalize them due to societal expectations around masculinity.

Today, Imposter Syndrome is widely studied in organizational psychology, mental health, and leadership development as a common experience that can significantly impact individual well-being and career growth.

Statistics on Imposter Syndrome

Imposter Syndrome is more widespread than many realize. Here are some recent statistics that highlight its prevalence:

  • 70% of individuals2 are estimated to experience Imposter Syndrome at some point in their lives, according to a study published in the International Journal of Behavioral Science.
  • A survey by KPMG found that 75% of executive women3 across industries have experienced feelings of self-doubt about their work performance and abilities.
  • Research from Asana’s Anatomy of Work Index in 2021 reported that 63% of workers4 admitted to experiencing Imposter Syndrome, with younger employees (Gen Z and Millennials) being the most affected.
  • People of color and underrepresented groups in professional environments are disproportionately impacted, as systemic biases and microaggressions amplify feelings of inadequacy.

These statistics underscore the widespread nature of Imposter Syndrome and the importance of addressing it through awareness, conversation, and practical strategies.

The Challenge of Imposter Syndrome

Imposter Syndrome5 is defined as “a behavioral health phenomenon described as self-doubt of intellect, skills, or accomplishments among high-achieving individuals.” It is an internal experience of believing you are not as competent as others perceive you to be. It often manifests as chronic self-doubt, fear of failure, and attributing success to external factors rather than personal ability. Though initially identified in high-achieving women, Imposter Syndrome affects people of all genders, ages, and backgrounds.

Several factors contribute to the prevalence of Imposter Syndrome:

  • Perfectionism: Setting unrealistically high standards and berating oneself for falling short.
  • Comparison Culture: Constantly measuring one’s achievements against the curated successes of peers.
  • Societal Expectations: Pressures to excel, often exacerbated by systemic biases that question the legitimacy of underrepresented individuals in certain fields.

The impact of Imposter Syndrome can be profound. It often leads to:

  • Anxiety and depression.
  • Reluctance to seek opportunities or promotions, leading to career stagnation.
  • Overworking to “prove” oneself, which can result in burnout.
  • Difficulty trusting others, including mentors or colleagues, due to fears of being judged.
  • Procrastination or avoidance of tasks to delay the possibility of failure.
  • Impaired decision-making, driven by a lack of confidence in one’s judgment.
  • Diminished satisfaction with personal and professional achievements, as successes are undervalued or dismissed.

Despite its challenges, addressing Imposter Syndrome can lead to significant personal growth and a renewed sense of purpose. Understanding its roots and effects is the first step toward overcoming it.

My Experience Tackling Imposter Syndrome

My journey with Imposter Syndrome began with a harsh realization: I was my own worst critic. No matter how much positive feedback I received from others, I dismissed it as unwarranted. I started as a counselor working directly with those impacted by substance use. Earlier in my career, people would often ask if I had lived experience. This ranged from individuals in treatment, colleagues, supervisors, and other professionals. 

Even after working as a licensed counselor for several years, I questioned whether I could be of any service in the field without the experience. When I was initially introduced to doing counseling for those impacted by gambling I actually hesitated to pursue it further. I thought, “If I don’t belong in substance use because of lack of lived experience then I won’t belong in gambling either. I need to wait until I know my place here.” And so I did. I waited a few more years before deciding to specialize in gambling counseling.  

For years, I continued to feel like I didn’t belong in the helping profession because of lack of lived experience. I avoided talking about it and relied heavily on my training, academic focus, and most importantly, what I learned from those sitting in the room with me who shared their struggles and challenges. One particular moment brought the focus of tackling imposter syndrome head on when I became a licensed clinical supervisor.

Now, I was working to help others develop as counselors and noticed many of them struggled with feeling like they were an imposter. They questioned whether they belonged in the field despite their academic success, obtaining licenses, receiving proper supervision, and ongoing training development. When I began working with larger organizations I also saw it in other roles I interacted with: front desk staff, clinic managers, and nurses.  

A substance use professional with no experience using substances. A licensed professional counselor with their own history of mental health issues. A peer support specialist working their own recovery program. A marriage and family therapist who is currently dealing with their own separation from their spouse. A nutritionist who continues to have their own challenges with food consumption. An administrative staff member who started working at the front desk. The core question many of these professionals will have when it comes to their role is, “Do I belong here?” 

People questioned their place in the field they have passionately chosen to be a part of with a fear that they would be discovered as a fraud because of lacking “perfection.” As helping professionals, we viewed ourselves as needing to have the lived experience, having no issues with mental health, a perfect marriage or relationship, and ultimately having all the answers to life’s questions. It doesn’t help when others say, “you are a counselor; don’t you know everything” or “you are a marriage therapist; so you must have a perfect marriage.”

Through these experiences, I’ve learned that I was not the only one questioning my belonging in this profession of helping others. There were friends, colleagues, and others who I assumed knew their place and felt confident in what they were doing. It was comforting to know that I was not alone; and these experiences led me to addressing it head on for myself and those I was supervising.  

Solutions Based on My Expertise

Addressing Imposter Syndrome requires a combination of introspection, external support, and actionable strategies. Here are the approaches I’ve found most effective, both personally and professionally:

1. Reframe Negative Thought Patterns

Our thoughts shape our reality. By identifying and challenging irrational beliefs, we can begin to shift our mindset. For example:

  • Replace “I only succeeded because of luck.” with “My hard work and skills contributed to this success.”
  • Use evidence-based thinking: List your accomplishments and the specific actions that led to them.

2. Embrace Vulnerability and Open Conversations

Sharing feelings of self-doubt can be liberating. In my counseling sessions, I’ve seen how group discussions help individuals realize they’re not alone in their struggles. Similarly, being open with colleagues about Imposter Syndrome can foster connection and mutual support.

3. Cultivate Self-Compassion

Perfectionism and self-criticism often go hand in hand with Imposter Syndrome. Learning to treat oneself with kindness—as you would a close friend—can counteract these tendencies. For instance, rather than dwelling on a mistake, focus on what can be learned from it and how it contributes to growth.

4. Seek Professional Guidance

Therapeutic modalities like Cognitive Behavioral Therapy (CBT) and Dialectical Behavior Therapy (DBT) are effective in addressing the underlying thought patterns associated with Imposter Syndrome. As a counselor, I’ve seen how these approaches help clients build confidence and resilience.

5. Celebrate Achievements: Big and Small

Taking time to acknowledge accomplishments, no matter how minor they seem, can help build a sense of competence. Keeping a “success journal” to document wins is a practical way to reinforce positive self-perception. One important area of development for me was recognizing why some teammates and colleagues didn’t like public celebrations.  

If someone is struggling with Imposter Syndrome, celebrating them publicly casts more light on their performance. If they are worried about being discovered as a fraud, the spotlight will likely cause more distress. It does not mean we can’t celebrate the success of others. We should focus more on understanding how individuals like to be celebrated and even exploring that for ourselves.  

Closing Thoughts and Future Directions

Imposter Syndrome is a deeply ingrained challenge for many, but it is not insurmountable. By recognizing its presence, sharing experiences, and implementing effective strategies, we can begin to dismantle the self-doubt that holds us back.

Looking ahead, I envision a world where conversations about Imposter Syndrome become more normalized, reducing the stigma and isolation it often brings. In my work, I plan to continue exploring this topic through counseling sessions, podcast discussions, and professional presentations, offering tools and insights to empower individuals to embrace their worth.

If you’re struggling with Imposter Syndrome, remember: You are not alone. Your feelings, while valid, do not define your value or capabilities. With time, effort, and support, you can overcome self-doubt and step into the confidence you deserve. Do you belong here? We are all a part of the card-carrying human race. It’s our connection with one another that makes a great impact on our ability to help and be present for someone.  

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What Happens When You Quit Drinking Alcohol “Cold Turkey”

While the idea of immediately cutting off alcohol may seem like a fast path to recovery, it can actually be very dangerous, especially for those with long-term dependence. The body and brain become accustomed to alcohol’s presence, and suddenly removing it can trigger severe physical and psychological withdrawal symptoms. 

Safe recovery begins with knowing when to seek medical supervision and creating a plan that prioritizes your health and well-being.

Understanding Alcohol Dependence

Alcohol dependence, or alcohol use disorder (AUD), is defined by a loss of control over drinking habits1, leading to a need for alcohol and compulsive drinking. What may begin as social or stress-related drinking can cause a cycle where alcohol becomes the central part of life, regardless of its negative impact on health, relationships, and responsibilities. 

Key signs of alcohol addiction include

  • Increased tolerance
  • The inability to cut back or stop drinking
  • Withdrawal symptoms like tremors, nausea, or seizures

At large, alcohol dependence is a widespread issue, affecting around 283 million people worldwide2. It’s not confined to a specific demographic or region, but actually a global issue that affects young and old, rich and poor alike.

Alcohol dependence affects both the mind and body, creating a dual grip of addiction that makes it challenging to break free. Psychologically, alcohol becomes a coping tool. Many struggling with dependence may drink to manage underlying mental health issues3 like anxiety, depression, and trauma. 

Regular drinking interferes with the brain’s neurotransmitters4, especially those related to pleasure and reward, such as dopamine. Eventually, the brain begins to expect and depend on alcohol to maintain this pleasant state, and without it, the person experiences discomfort and distress. As the body adapts to the constant presence of alcohol, tolerance builds, requiring more to achieve the same effects. As the body becomes used to the presence of alcohol, suddenly removing it can be dangerous. 

What Does Quitting “Cold Turkey” Mean?

Quitting alcohol “cold turkey” refers to abruptly stopping alcohol consumption without safely tapering off or using any form of medical assistance—which can cause serious health consequences or be fatal. 

Brain chemistry changes when the body adapts to chronic alcohol use5. Alcohol depresses the nervous system6, so in response, the brain creates more receptors to stimulate the system. When alcohol is quickly removed, these receptors become hyperactive, leading to severe withdrawal symptoms.

Sudden alcohol cessation can trigger tremors, seizures, or even delirium tremens, a life-threatening condition. For this reason, it is vital to taper off alcohol under medical guidance. Medical professionals can monitor your vital signs, assess the severity of your withdrawal, and provide prescribed medications such as naltrexone if appropriate7 (this helps safely manage withdrawal symptoms). While quitting cold turkey may seem like a quick fix, the dangers outweigh the supposed benefits.

Immediate Risks of Quitting Alcohol Cold Turkey

When alcohol is abruptly removed from the body, common withdrawal symptoms often emerge within hours to a couple days8, including tremors, sweating, nausea, vomiting, and headaches. Many people also experience rapid heart rate, elevated blood pressure, and restlessness.

The brain, accustomed to the depressant effects of alcohol, can become hyperactive and dysregulated, making it difficult to manage emotional responses. Quitting drinking cold turkey can cause heightened anxiety, depression, irritability, and mood swings. For some, these distressing feelings can be overwhelming and lead to agitation or panic. 

Severe Complications of Alcohol Withdrawal

In the worst case scenario, seizures and delirium tremens (DTs) are the most severe and potentially life-threatening risks of suddenly quitting alcohol. Without immediate medical treatment, both seizures and delirium tremens can be fatal, which necessitates detoxing under medical supervision. 

Delirium tremens is a severe withdrawal condition that can lead to confusion, hallucinations, agitation9, and in extreme cases, heart failure. This medical emergency is characterized by sudden and extreme confusion, agitation, hallucinations, and severe changes in nervous system function. DTs usually appear 48 to 72 hours after the last drink.

The rebound effect of hyperactivity that the brain experiences after alcohol cessation leads to the intense symptoms associated with DTs.

Not everyone who experiences alcohol withdrawal will develop DTs, but some factors increase the likelihood including:

  • Chronic heavy alcohol use: Long-term, high-volume drinkers are at higher risk.
  • Previous episodes of withdrawal or DTs: Those who have gone through alcohol withdrawal before, especially if they’ve experienced DTs previously, are at greater risk.
  • Other medical conditions: Underlying health issues, particularly related to the heart, liver, or nervous system, can increase the risk of developing DTs during withdrawal.
  • Older age: Older individuals are more susceptible due to the cumulative effects of alcohol on the body and the slower withdrawal recovery rate.
  • Co-occurring substance use: Using other drugs in conjunction with alcohol, such as benzodiazepines or opioids, increases the risk of severe withdrawal symptoms like DTs.

DTs are fatal in 5-15% of untreated cases, due to complications like heart failure, severe dehydration, or head injuries from seizures. For those who survive, uncontrolled seizures can lead to permanent brain damage, cognitive impairments, or other neurological complications.

Medical Supervision and Detoxification

Detoxing under medical supervision is essential for your safety and well-being. Medically supervised detox programs provide proper care and attention to help individuals safely withdraw from alcohol, offering professional support every step of the way. 

These programs are usually held in hospitals or recovery facilities where compassionate medical staff closely monitor your condition to ensure the process is as safe as possible. The first step is a thorough assessment to understand your medical history, alcohol use patterns, and any co-existing mental or physical health issues. From this, a personalized detox plan is crafted, tailored specifically to meet your needs.

During detox, medical professionals may provide medications to help ease withdrawal symptoms and prevent serious complications. Throughout the process, they regularly check your vital signs to catch any potential concerns. In this supportive environment, any complications can be immediately managed, ensuring your safety in a way that isn’t possible when trying to detox alone.

The most effective way to manage withdrawal is a gradual tapering approach to alcohol detox, meaning slowly reducing alcohol intake or using medications to ease symptoms. This method allows time for your body to adjust, reducing both physical discomfort and emotional distress. With gradual tapering, the detox process becomes more manageable and less overwhelming. 

Psychological and Emotional Support

Therapy offers a safe space to explore the underlying reasons behind alcohol use and helps address the emotional struggles that often accompany recovery. Whether through 1-on-1 therapy sessions or group counseling, these services provide tools for managing cravings, coping with stress, and developing healthier thought patterns. A trained therapist can guide you through the ups and downs of recovery, offering encouragement and strategies to help you maintain your progress, even when challenges arise.

Support groups, such as Alcoholics Anonymous (AA), also play a vital role in long-term recovery. These groups offer a sense of community and belonging, providing a space to share experiences, struggles, and successes with others who understand what it’s like to overcome alcohol addiction. Regular meetings help keep you grounded in your commitment to sobriety and remind you that you’re not alone in this process.

Building a support network of family and friends is equally important. The people closest to you can offer emotional support, encouragement, and accountability, helping you stay focused on your goals. Surrounding yourself with loved ones who understand your commitment to recovery makes a significant impact, as they can provide a shoulder to lean on during tough times and celebrate your milestones with you. 

Long-Term Recovery and Relapse Prevention

Long-term recovery from alcohol dependence extends well beyond detox—it’s a journey that requires ongoing effort, self-awareness, and commitment. After detox, you can develop a plan with practical steps to stay on track, such as attending regular therapy sessions, continuing with support groups, and setting clear goals. These tools help provide structure and accountability, giving you the resources needed to navigate life without alcohol.

A critical part of relapse prevention is learning to recognize and manage your triggers (situations, emotions, people, or environments that may prompt the urge to drink). Understanding what triggers you and developing coping strategies—such as breathing exercises, reaching out to a trusted friend, or practicing distraction techniques—can help you manage these moments of vulnerability. 

Long-term recovery isn’t just about avoiding alcohol; it’s about creating a life you don’t want to escape from. With the right strategies, support, and self-care, you can maintain sobriety and build a future full of promise and possibility.

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What Is Mindfulness Meditation?: Billy Wynne

Key Points

  • Mindfulness is the practice of paying attention to the present moment without judgment.
  • Mindfulness is not about suppressing thoughts or other aspects of our life experience. 
  • Mindfulness need not be religious and it is not a substitute for therapy or other clinical support for those who need it. 
  • Meditation is time we dedicate to the exclusive purposes of cultivating mindfulness. 

Just a few decades ago, mindfulness meditation was considered an esoteric, “new age,” or downright weird activity. Now, you would need to be living in a cave to miss reference to it. It has become so mainstream that it is on the verge of becoming cliché. Meanwhile, misperceptions about the practice abound, with common beliefs ranging from it being an exceedingly difficult and demanding discipline to it being little more than lazy navel-gazing. 

In a prior article, I summarized the persuasive evidence that mindfulness meditation can improve mental health, cognition, and overall wellness. In this article, I will explain what mindfulness meditation is and what it is not, with the goals of dispelling the mystique surrounding it and bringing this timeless practice down to earth and into your daily life.

What is Mindfulness?

It may be clearest to start by defining the mindfulness part of mindfulness meditation. Put simply, mindfulness is the practice of paying attention to the present moment without judgment. In this brief definition, you can discover four vital elements: 

  1. Mindfulness is a practice. Once we take it up, we can cultivate mindfulness in meditation (more on that later) and also in the car, going up the stairs, and in conversation with loved ones. Every moment is an opportunity to practice and deepen our mindful awareness, and that practice never ends. After a lifetime of reacting to circumstances automatically, with deeply ingrained habits, we are now setting a new course. It is a simple practice, but it is not always easy, and, as with any other new endeavor, it will get easier with practice.
  1. Mindfulness is about paying attention. How often do we coast through our lives without focusing on what we are doing? If we pause to observe, we might see that most of the time, while we engage in one activity, we are thinking about another. Taking a shower, we’re thinking about what we’ll have for breakfast. Engaged in a conversation, we are planning how we’ll respond. Going on a walk, we’re recycling an argument we had six months ago. Mindfulness is about coming back to awareness of what is here now. This awareness exists beneath our thoughts and activities, emotions and intentions. It is inherently clear, present, and non-judgmental. With practice, we can reconnect with this precious place. 
  1. Mindfulness is applied to the present moment. Thich Nhat Hanh said, you “have an appointment with your life….[It is] the present moment. If you miss the present moment, you miss your appointment with life1.” Our life only unfolds in moments. It doesn’t happen any other time. So often, we miss it while we’re preoccupied with revisiting our past or planning our future. Mindfulness is an invitation to reestablish an intimate relationship with what is happening right now, both inside of us and around us. In this way, it is about living fully and wholeheartedly. 
  1. Mindfulness is the art of nonjudgment2. We have a deep-seated instinct to rapidly assess each thing we encounter as beneficial or threatening. For the sake of our survival, it evolved over millennia as we learned to avoid predators and find sources of food, shelter, and other sustenance. Unfortunately, though we now live in relative security and comfort, our spigot of judgment never turned off. We apply it to sights, sounds, emblems of social status, our own ideas, and each other. Once you decide to notice your judging mind3, you might find that it is quite harsh, it never stops, and it reserves its fiercest criticism for its host: you. To be mindful is to practice noticing what’s happening before we add that second layer of judgment, allowing the dust we’ve stirred up to settle so we can see things more clearly.

What Mindfulness is Not

So many ideas about mindfulness have flooded into our culture that it is important to take a moment to “myth bust.” Here are a few corrections to common misperceptions about mindfulness:

  1. Mindfulness is not about stopping thoughts. As you can see in the description above, it is about turning toward the authentic experience of our life, here and now. It is not about suppressing; it is about acknowledging. This may be most important when it comes to our thoughts. We do not have to change them. We start by simply watching them as they rise and fall. Because we are no longer infusing them with more power, they will start to soften of their own accord. We will come back to mindfulness of thoughts in future posts.
  1. Mindfulness is not a substitute for therapy. While many individuals trained in psychology and other forms of therapy are also qualified to support your mindfulness practice, and the two techniques are often complementary, those who need clinical care for mental health challenges should not hesitate to seek it. This is particularly true for those who have experienced significant trauma. There are some instances where mindfulness when practiced without the support of a professional who is trained to deliver care for such conditions, can pose the potential for harm4. 
  1. Mindfulness is not a religion. The origins of mindfulness5 practice are most often traced to Vedic and Yogic traditions that were practiced in India over 2000 years ago, which we now generally refer to as Hinduism. Analogous mindfulness traditions also arose in aspects of ancient Judaism, Christianity, Islam, and Buddhism, as well as indigenous religions around the world. Despite these roots, the techniques of mindfulness need not have ties to religious beliefs. Recently, they have been intentionally secularized, perhaps most decisively by the work of Jon Kabat-Zinn in establishing and rigorously testing Mindfulness-Based Stress Reduction (MBSR). Whether or not you integrate mindfulness practice with your own religious or spiritual beliefs is entirely up to you. 

What is Meditation?

While we can engage with mindfulness anywhere, meditation is time we dedicate specifically to the purpose of deepening this practice. It’s the difference between the way we exercise our muscles all day versus the time we might spend in the gym lifting weights. 

Even within meditation, there are various forms – walking, lying down, etc. – but the most common, and the one we will focus on in this series, is seated meditation. We will delve into the details of these techniques in much greater detail, but the hallmark of seated meditation practice is finding stability of the body so that we can begin stabilizing the mind. There are forms of meditation that are characterized as “just sitting,” but usually it is recommended to engage our minds by focusing on a simple aspect of our experience, starting with the breath. 

While meditation often occurs in groups, and this can be quite helpful, it usually involves turning inward to investigate our own, unique experience and the nature of our own mind. With meditation, we can begin to see, perhaps for the first time, how our mind influences our perception of our circumstances and the ways we respond to it. In this way, as the clutter of our thoughts and judgments can begin to dissipate, we may discover a new way of being in the world and the boundless possibilities that offers. If mindfulness meditation has any “message” for us, it is simply to appreciate our opportunity to be here, now.

Next Steps

Having addressed the “What” of mindfulness meditation in this article and the “Why” in the previous one, my next installment in this series will focus on the “How.” I hope that, with what’s been presented so far, your interest is piqued and you are ready to jump in to this healing, invigorating, and joyful practice.