Category: Understanding Needs

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Beyond the 12 Steps: Alternative Paths to Recovery for Young Adults: Megan Cornish

Disclaimer: The views and opinions expressed in these contributions are those of the individual authors and do not necessarily reflect the views of Recovery.com.

In 1935, Bill Wilson and Bob Smith were both fighting to keep their alcoholism in check while juggling demanding jobs. When they met and began to talk about their battles, they recognized a truth that would become the foundation of the recovery community in the United States: staying sober is a whole lot easier when you’re not doing it alone. By 1950, Alcoholics Anonymous (the group Bill and Bob started, also known as AA) had already helped more than 100,000 people find their way to recovery.

AA struck a chord in early 20th-century America. Its manual, called “The Big Book” by members, laid out 12 steps to guide people through recovery. The approach fit right in with the era’s thinking around addiction, spirituality, and self-care.

AA was built on a framework that included:

  • A primarily spiritual worldview
  • A focus on alcohol as the substance of choice
  • The belief that the ability to get and stay sober could only be found through a higher power
  • Strategies that were tested out and established by predominantly (white) men
  • An abstinence-only approach, with absolutely no substance use allowed

There’s a reason AA’s so popular. Research shows that, for many people, it works. In fact, AA’s 12 step program was found to be 60% more effective than other interventions for helping people get into recovery from alcoholism.

90 years have passed since Bill and Bob founded AA, and while it’s still easier to stay sober with help, a lot has changed. The old model tends to resonate with the older generations, who identify with the framework that AA was built on. But there are a lot of people—especially young people—looking for recovery resources who might not connect with AA’s traditional (and, at times, inflexible) views on recovery. And though it’s hard to find a non-12-step based recovery program, they do exist—it’s just a matter of figuring out where to look for what will work for you.

Recovery Support, But for Young Adults

YPR- Young People in Recovery

If you walk into a typical 12 step meeting, you’ll probably find people of all ages, but you might also notice that the average veers towards the older generation. Possibly that’s because it takes time to realize you need support to stay sober, and the young people who make their way to 12 step meetings are ahead of their peers. No matter what the reason, there can be a certain energy in AA meetings: stories full of hard-earned wisdom, decades-long battles, and the kind of insight that only time can give.

This wisdom is something young people in recovery need—but sometimes, they need support from people their own age, too. 

Young People in Recovery (YPR) is a non-profit that’s trying to offer exactly that. YPR gets that young adults (under the age of 30) in recovery are facing unique pressures: navigating college life, launching careers, building relationships—all while managing sobriety in a world where social media, parties, and stress are ever-present. 

YPR offers local chapters, life-skills workshops, advocacy projects, and social events, and welcomes all recovery pathways, including people in 12-step programs. They try to create a space where young people can connect with people their age who understand the here-and-now challenges they’re struggling with.

Recovery Support, But Not for Alcohol

SMART Recovery

Not everyone battling addiction is fighting alcohol. Maybe it’s opioids, stimulants, or even behaviors like gambling or overeating. And while many people struggling with other addictions find AA to be helpful, others don’t—and that’s okay.

SMART Recovery stands for Self-Management and Recovery Training, and it focuses on giving struggling people practical tools and strategies to overcome addiction. SMART emphasizes personal responsibility and secular principles, and it draws on ideas from cognitive-behavioral therapy and motivational interviewing to address any type of addiction.

Instead of 12-Steps, SMART Recovery uses a 4-Point Program:

  1. Building and Maintaining Motivation: Helping you identify and keep sight of your personal reasons for change.
  2. Coping with Urges: Teaching strategies to manage cravings and avoid relapse.
  3. Managing Thoughts, Feelings, and Behaviors: Using cognitive techniques to tackle unhelpful thinking patterns.
  4. Living a Balanced Life: Encouraging you to set goals and create a fulfilling, healthy lifestyle.

Now, while SMART Recovery is gaining popularity and has helped many people, it’s worth noting that there’s not as much research on its effectiveness compared to programs like AA. Early studies are promising, but more comprehensive research is needed to fully understand how well it works across different populations.

But if you’re looking for a recovery program that isn’t specific to alcohol, SMART Recovery might be worth checking out.

Recovery Support, But Not Religious

In 1935, faith and religion played a huge role in the day-to-day lives of most people. It’s estimated that as many as two out of every three people identified as religious by the 1950s. Today, that number is much lower—less than half—with one in three people identifying as “spiritual, but not religious.”

The move towards non-religious-affiliations is most noticeable with younger generations. According to research conducted by the Pew Research Center, only around four in ten millennials reported religion as being “very important” to them, compared to just 60% of Baby Boomers. Many young adults describe themselves as “spiritual but not religious,” or they don’t identify with any spirituality at all.

Alcoholics Anonymous, which is religious by nature, won’t work for someone who doesn’t believe in a “higher power.” And although AA has widened its definition of a “higher power” to include anything that gives you strength—even if it’s not a traditional deity—that concept still doesn’t resonate with everyone.

If you’re among those who feel like you might need recovery support without the religious or spiritual framework, there are a few options for you.

Secular Organizations for Sobriety (SOS)

The Secular Organizations for Sobriety (SOS), also known as “Save Our Selves”, promotes a non-religious path to sobriety. It was founded in 1985 by James Christopher, who felt that the spiritual focus of traditional programs like AA didn’t fit with his beliefs.

Here’s what’s different about SOS:

  • Secular: SOS doesn’t invoke any higher power. Instead, there’s a focus on self-reliance and confidence in your ability to change.
  • Self-Empowerment: SOS believes you’re in charge of your own recovery journey, so they try to support you in taking control of your life and making conscious decisions to stay sober.
  • Community Support: SOS meetings still provide peer support—they give space to share experiences and strategies without religious or spiritual discussions. 

One thing to keep in mind is that SOS isn’t as widespread as some other programs, so finding a local meeting might require a bit of searching. But they do offer online resources and support groups, which can let you access SOS even if there’s no chapter near you.

LifeRing Secular Recovery

LifeRing is another option if you’re looking for a secular approach to recovery. Like SOS, LifeRing was established as an alternative to religion-focused recovery programs. It also grew out of a demand for more flexible approaches that didn’t prescribe strict guidelines for recovery.

As a recovery program, LifeRing:

  • Empowers Your “Sober Self”: LifeRing operates on the idea that within each person struggling with addiction, there’s a “sober self” and an “addict self.” The goal is to strengthen your sober self through positive support and self-empowerment so that it can overcome the addict self.
  • Offers Flexibility: There are no prescribed steps to follow. Instead, LifeRing encourages you to develop your own recovery plan. Their motto is “Empower Your Own Recovery.”
  • Focuses on the Present: Meetings center around what’s going on in your life right now. Participants talk about their current challenges and successes, supporting each other but not dwelling on labels or past mistakes.
  • Keeps It Secular: LifeRing maintains a strictly secular approach. There’s no discussion of a higher power or spiritual aspects, keeping it a comfortable space for those who prefer to keep religion out of their recovery journey.

While LifeRing isn’t as widely known as some other programs, it’s gaining popularity, especially among young adults who are looking for recovery support that’s personalized to them and non-religious. As with other alternative recovery programs, there’s less research on its effectiveness compared to AA, but that doesn’t mean that you won’t find it to be valuable on your path to sobriety.

Recovery Support, But Not Centered on Men’s Experiences

AA was created by men. That’s not to say it hasn’t helped women—it has, by the thousands—but women didn’t even attend AA until after the Big Book was written. 

The experiences, challenges, and societal expectations faced by women can be really different.

Women for Sobriety (WFS)

Dr. Jean Kirkpatrick wanted to get sober, but found that AA didn’t help her—- at least, not in the ways she needed as a woman battling alcoholism. After discovering and defining the strategies and principles that actually did help her achieve sobriety, she established Women for Sobriety in 1975. 

WFS is all about:

  • Positive Affirmations Instead of Steps: WFS is built around 13 Acceptance Statements that support emotional and spiritual growth. The statements are about building self-esteem, reducing guilt, and getting healthy.
  • Holistic Healing: WFS views addiction as about more than just the substance—it also involves a persons’ emotions, relationships, and self-worth. As a result, the program stresses that women in recovery need to nurture all aspects of their lives.
  • Empowerment Rather Than Powerlessness: Instead of admitting powerlessness over addiction (like AA calls for), WFS encourages you to recognize your strength and capability to change your life.
  • Peer Support: Meetings provide a space where women can share openly with each other without fear of judgment.

WFS offers both in-person and online meetings, which is awesome if you’re balancing a busy schedule or prefer connecting from the comfort of your home. Plus, it’s secular, so there’s no religious component unless you want there to be.

She Recovers

She Recovers was founded by Dawn Nickel and Taryn Strong, a mother/daughter duo. Like WFS, She Recovers is specifically built for women, but they use tools like yoga, meditation, and mindfulness to bolster their recovery program. Plus, it tackles issues like mental health, trauma, and stress. 

The She Recovers approach centers on:

  • Integrative Approaches: She Recovers embraces all pathways to recovery. Whether a woman is into 12-step programs, yoga, therapy, or something entirely different, they’re welcome.
  • Connection is Key: The program is big on the power of connection and community. They offer retreats, workshops, coaching programs, and a strong online presence so that there’s always a way to connect with other women on similar journeys.
  • Self-Care and Wellness: She Recovers encourages practices like yoga, meditation, and mindfulness as tools for healing. 
  • For All Women: The community welcomes all self-identified women and non-binary individuals more comfortable in a women-centered space. 

She Recovers also offers a directory of Certified Recovery Professionals whose training and work align with She Recovers principles. Women pursuing recovery can find coaches, yoga instructors, dance facilitators, and other healthcare professionals that can support their pursuit of sobriety.

Recovery Support, But Not Abstinence-Focused

You don’t have to be an addict to want to change your relationship with substances. Alcoholics Anonymous has a hardline approach to recovery- if you’re an addict, you need to stop using all substances, period. But not all people feel like they need that- and not all recovery programs require complete abstinence, either.

Moderation Management (MM)

Audrey Kishline founded MM in 1994. She wanted to help people who wanted to reduce drinking to healthier levels rather than quit entirely. According to MM, problem drinking exists on a spectrum, and not everyone needs (or wants to commit to) lifelong abstinence.

The key features of MM include:

  • Personal Responsibility: MM encourages you to take control of your drinking habits by setting and sticking to your own moderation goals.
  • Tools: The program provides strategies for cutting back, like tracking your drinks, setting limits, and planning alcohol-free days.
  • Supportive Community: MM offers meetings—both in-person and online—where members share experiences, challenges, and successes in a non-judgmental environment.
  • Step-by-Step Approach: MM recommends a 30-day period of no drinking to help you reset and evaluate your habits before moving into moderation.

MM isn’t right for everyone. If you have a severe alcohol dependence or a history of failed attempts at moderation, you might benefit more from abstinence-focused programs or professional treatment. 

Finding What Works for You

At first glance, the recovery world seems very 12-Step centric. Young people especially might not vibe with the traditional framework of AA, since the spiritual emphasis, the abstinence-only approach, and the fact that it was developed nearly a century ago by and for men can make it seem out of touch.

But the good news is that there are many ways to get to recovery.

If you’ve tried AA and know that it’s not what you need to get (and stay) sober, remember you’re not alone—after all, what works for a friend might not be what works for you. There are other communities available to help you. Don’t be afraid to explore your options, remember that recovery isn’t a straight line, and keep pushing to find the path that leads from where you are to a happier, healthier life.

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24 Ways to Relax Without Alcohol

Relaxing without alcohol is entirely achievable by exploring healthier and more fulfilling alternatives. From engaging in physical activities like yoga and walking to practicing mindfulness through meditation or journaling, there are countless ways to unwind. Creative hobbies, such as painting or playing music, and social connections, like spending quality time with friends or joining a club, can also bring relaxation and joy. These alternatives not only reduce stress but also promote long-term well-being, proving that relaxation doesn’t have to come in a glass

Techniques to Reduce Stress

1. Deep Breathing and Relaxation Techniques

In moments of stress, breathing is powerful. Data shows that breath control has huge benefits,1 both physically and psychologically. 

Deep breathing techniques,2 in particular, can help your body relax. These practices stimulate your relaxation response, which has a direct effect on your physical health. Experts say deep breathing can stabilize your blood pressure, and may even improve immune system activity. Deep, diaphragmatic breathing3—or, belly breathing—can also reduce stress and negative emotions. It may even improve your attention span.

Here’s one technique you can try:

Rest your hand on your belly as you take slow, deep breaths in and out. Notice how it feels to breathe, both in your lungs and as your breath moves your hand. Continue this exercise for as long as you like. Try to observe your own experience without judgment. 

2. Mindful Meditation

For many people, mindful meditation is an essential part of recovery4 from alcohol addiction. Meditating regularly can relieve depression and anxiety, help with cravings, and lower your risk of relapse. 

Mindful meditation can take many forms. For instance, you can sit quietly with your eyes closed and focus on your breath. But that technique doesn’t work for everyone. You can also look around and take note of your environment, or pay attention to how your body feels while you go for a walk. Some people meditate in groups, sharing their experiences in daily or weekly sessions. Many people who are new to meditation find it helpful to use guided meditations or guided imagery. You can think of meditation as a therapeutic coping mechanism, a spiritual practice, or anything else that works for you.

3. Progressive Muscle Relaxation

You can use progressive muscle relaxation (PMR) for physical and emotional symptoms.5 This technique can treat many health issues, including anxiety, bipolar disorder, insomnia, headaches, and muscle pain. You can learn PMR from a trained healthcare provider, or try it on your own. 

You’ll start by sitting or lying in a comfortable position. Then you’ll tense a single muscle or muscle group, bringing your attention to that area. It’s important to keep breathing, and not tense your muscles so much you injure yourself. Sometimes just a little tension is enough. Next, you’ll slowly release the tension and notice how it makes you feel, both physically and emotionally. You can repeat this process with muscles anywhere in your body. PMR sessions normally last 10-15 minutes.

Phsyical Activities

4. Physical Activities

If you’re wondering how to take the edge off without alcohol, physical activities are a great place to start. Any type of aerobic exercise reduces alcohol cravings.6 Just moving your body and increasing heart rate can make a big difference right away. 

Working out can also help over longer periods of time. Some data shows that the more you exercise, the less you’ll crave alcohol7 or drugs. That’s partly because exercise increases dopamine production. 

Dopamine is a naturally occurring neurochemical that allows you to feel a sense of accomplishment. Addiction affects dopamine,8 and regulating this neurotransmitter is a very important part of healing. Regular exercise doesn’t only improve your physical health; it also helps your mind relax and recover.

Exercise isn’t accessible to everyone, but there are countless ways to engage your body. If you’re still recovering from the physical impact of addiction, you might need to move slowly at first. Talk to your doctor about which types of physical activity would be safe at each point in your healing process.

5. Yoga and Its Calming Effects on the Mind and Body

A growing body of research shows that yoga can help you commit to addiction recovery.9 This practice combines elements of exercise, mindful meditation, and spirituality. Many rehab centers offer yoga, and you can easily find classes in most areas or online. 

Yoga promotes relaxation10 and improves your overall physical health. Experts believe that “yoga and meditation practices exert positive influence on addictive behaviors.” 

6: Fidget Spinners

When energy builds up and demands an outlet, instead of drinking to subdue energy you can reach for something as simple as a fidget spinner, slime, or other fidget toy to release tension and free your mind. You can find a myriad of options on Amazon.

Keep a few fidget toys in your purse or pocket, and bring them to work to have on-hand at a moment’s notice. Some fidget toys provide sensory stimulation through pressure or texture, like bumpy rings or a thick dough you can knead to help yourself unwind and relax.

7: Balance Boards

Using something like an Indo Board requires your focus and attention, which can serve as an excellent way to destress by giving your brain and body a fun distraction. Balance boards command coordination and control, similar to surfing or riding a skateboard.

Incorporating balance boards into your daily routine, or taking it out each time you feel the urge to drink, can become an enjoyable part of your recovery journey.

Reduce Stress with Nature

8. Spending Time in Nature for Relaxation and Stress Relief

Just being in nature has numerous psychological benefits:11

  • Reduces negative feelings
  • Increases positive emotions
  • Decreases impulsivity
  • Improves physical health
  • Lowers anxiety and depressive symptoms
  • Reduces stress levels
  • Alleviates drug and alcohol cravings

And when it comes to relaxing without alcohol consumption, this strategy is especially helpful. Data shows that spending time outdoors can help you recover from alcohol addiction.12 This is also a great way to connect with other people. For example, you could go camping with friends or join a local hiking group.

9. Creative Outlets

Artistic pursuits like painting, drawing, or crafting can be very therapeutic. What’s more, they offer an emotional outlet. This is extremely important during addiction recovery, when you might still be learning new coping skills. 

Creativity reduces stress13 and anxiety and improves overall well-being. Data shows these activities can also benefit your physical health. Subjects in several studies reported reductions in chronic pain, fatigue, and sleep problems after working on creative projects.

10. Reading Books

While it might look passive from the outside, reading is an extremely creative activity. Think about what happens in your mind when you read. You might see images in your head, draw connections to your own life, or just imagine how it feels to be somewhere else. 

Experts at the National Alliance on Mental Illness (NAMI) explain that reading is “a healthy escape.”14 It lets you take a break from the stress of daily life without the negative effects of alcohol. Reading can also enrich your inner world, exposing you to new ideas and perspectives. By practicing this coping strategy, you can learn new ones at the same time.

11. Writing and Journaling

Writing—and especially journaling about your life—is a great way to process your thoughts and feelings. Studies show that writing can support recovery from alcohol addiction.15 Specifically, it can boost your self-confidence and stimulate new brain activity. If you join a writing group, it can also help you connect with other people. 

Writing is an extremely accessible creative outlet. Unlike painting or crafting, you don’t need to invest in any specialized supplies. It’s also easy to keep your work private, even if you write in public places. This is a great way to explore your deepest feelings in a protected space. And if you ever want to, there are also plenty of ways to share your writing with the world.

Pouring a glass was my pause button, and then I’d have a huge spike in anxiety after heavy drinking that negates all of the benefits. Reframing how you relax is essential; you need a new off button, and there are alternatives without the hangover effect

-Amanda U.

12. Self-Care Practices

Self-care might sound like a passing trend, but there’s a reason everyone’s doing it. These small rituals can improve your relationship with yourself. You are more than the roles you play in other people’s lives. You could be the best employee, boss, parent, friend, or hiking buddy anyone has ever had—but who are you to yourself?

Simple activities, like taking a relaxing Epsom salt bath or painting your nails, can make a big difference. These practices let you give and receive love at the same time. They can also be relaxing, satisfying, and just plain fun. 

There’s much more to self-care than pampering yourself. You can also think of going to therapy or eating well as forms of self-care. For many people in recovery, these activities are non-negotiable. Once you find the strategies that work best for you, look for ways to build them into your daily routine. 

13. Connecting With Loved Ones

Spending quality time with your friends and family is hugely important during addiction recovery. Data shows that positive relationships are “crucial for reaching long-term abstinence16 or stable recovery from substance use.”

Friends and family can provide emotional support and hold you accountable in every phase of your healing journey. You can also ask them to invite you out to try new sober activities. If your loved ones enjoy a certain hobby, you might just like it too.

Any addiction, but especially high-functioning alcohol addiction, can interfere with your relationships. Maybe you isolated yourself to hide your addiction from your loved ones. Or maybe your close friends encourage you to keep drinking. In any case, you might have to rebuild your community during recovery. Consider joining a support group or attending a local meet-up to connect with people who share your values.

14. Engaging in Puzzles, Brain-Teasers, and Crosswords

In any stage of addiction, intellectual stimulation might lower your risk of addiction.17 One study suggests that solving puzzles and similar activities can rewire the brain, making you less interested in alcohol or drug use. 

Puzzles and brain-teasers are easy to find. You can play sudoku online, download an app like Tetris, or do a new crossword puzzle every morning. These games keep your mind engaged, helping you relax while you enjoy a simple challenge. 

Listen to Music and Audio

15. Music and Audio

Music is a powerful tool for regulating your feelings. Studies show that listening to music activates the limbic system,18 which is the part of your brain that controls emotion and memory. Different types of music have different emotional impacts, depending on the tempo, volume, and genre. You might also associate certain pieces of music with different times in your life. 

When you’re first learning how to relax without alcohol, you can explore different types of music to see what works for you. Instrumental pieces or nature sounds might help you unwind. In addition to music, you might try listening to podcasts or audiobooks. 

16. Aromatherapy and Scented Relaxation

It’s no secret that alcohol can be addictive. That’s partly because drinking affects all of your senses, including your emotional responses. While that may be enjoyable in the short term, alcohol abuse just isn’t sustainable. 

Relaxing without alcohol can also be a full-body experience. Engaging your sense of smell can help you create a soothing environment. You could take a bath with essential oils, light a scented candle, or put a diffuser on your desk at work. Various scents also have unique emotional effects. For example, studies show that lavender decreases anxiety.19

17. Cultivating a Positive Mindset

Positive thinking can help you heal from alcohol20 abuse. But there’s a fine line between cultivating optimism and invalidating your feelings. With the right support, you can learn to strike a balance. 

When you first enter treatment, it might take effort to look on the bright side. But as you continue to heal, your confidence will likely go up. You can also learn how to interrupt negative thought patterns in therapy. This becomes a positive feedback loop. As you make more progress, it often gets easier to maintain your recovery.

18. Quiet Reflection

This coping strategy is a lot like meditation, but it can be more accessible. For example, meditation can be triggering for some trauma survivors.21 And even if you love to meditate, you might not be able to use this skill while you’re driving a car. 

Quietly reflecting on your own life helps you put recent events in perspective. Consider how far you’ve come in your recovery journey. What coping strategies are currently working for you, and what could use an update? 

Try letting your mind wander for a set period of time—like 10 minutes, or for however long it takes you to wash the dishes. Take notes on any revelations so you can share them with your therapist. Then, bring yourself back to the present moment. This practice can offer valuable insight, but it’s important not to get lost in thinking about your past. 

Practice Gratitude

19. Practicing Gratitude

In certain stages of recovery, gratitude can help you sustain abstinence.22 Data shows that engaging in a regular practice of gratitude improves levels of satisfaction, optimism, and hope. It also improves sleep and reduces depressive symptoms. At first glance, the benefits seem endless. 

There’s one caveat here. Researchers note that if you’re still actively abusing alcohol, a gratitude practice may not help you recover. In fact, it can have the opposite effect. According to one study, “if the client does not want to change or is ambivalent about change, a gratitude practice might affirm what is good in life while currently drinking.”

Once you start treatment, writing about gratitude23 can be extremely helpful. This practice helps you focus on positive experiences, putting more energy into the things that bring you joy. It might also help you connect with other people, especially if you decide to share your writing.

20. Gardening

Gardening improves mental health,24 reducing symptoms of depression and anxiety. It also helps people cope with stressful situations and everyday fatigue. And because stress can increase your risk of alcohol relapse,25 this is extremely important for people in recovery. 

Caring for plants can also give you a sense of accomplishment. There’s nothing like eating a meal with vegetables you grew yourself. And if you join a community garden, you can use this hobby to build strong relationships. 

21: Sleep-Inducing Supplements

Though alcohol can make you feel sleepy for a bit, it actually prevents you from getting good sleep. Healthier alternatives, like sleep supplements, can improve how much you sleep and the quality of it.

Supplements for sleep include melatonin, ashwagandha, valerian root, and magnesium, plus many others. Check with your doctor to ensure any of these supplements won’t interact poorly with other medications, or impact pre-existing conditions you may have.

These natural ways to relax typically aren’t addictive or harmful, meaning you can take them as long as you need.

Good Day ChocolateGood Day Chocolate

22: Ritual Replacements

Preparing and drinking an alcoholic drink at night can bring the same comfort as the ritual of a morning coffee. Losing this part of your life can be hard. But you can keep the ritual and all its comforts by replacing alcohol with a non-alcoholic drink. 

If you live with someone else, see if they might want to join your new ritual too. This can function simultaneously as check-in time with a loved one. 

These are just some of the options you can try, adapting flavors and recipes to your preferences:

  • Sparkling waters—try add-ins like fruit, herbs, or liquid water enhancers.
  • Tea, especially relaxing blends with chamomile.
  • Hot chocolate.
  • Kombucha.
  • Tart fruit juices, like cranberry or pomegranate juice, can replace the flavors of wine.
  • Non-caffeinated sodas.
  • Mocktails that include the ingredients of an alcoholic drink, but without the alcohol. You can also buy pre-made mocktails or 0-proof liquors.

affirmation coloring book for adults Affirmation Coloring Book for Adults

23: Adult Coloring Books

Coloring books aren’t just for kids anymore. People of all ages can benefit from the relaxing, de-stressing qualities of coloring. Adult coloring books vary from children’s in that they’re a little more complex in their designs, and with shapes and scenes adults would find more appealing. When you’re done you can even frame the piece.

Coloring in shapes requires no artistic abilities to shade or mix colors. Simply buy a pack of markers or crayons and start filling in the lines.

24: Dabble in New Hobbies

Try as many new hobbies as you can to give yourself a collection of calming activities to alter between. Some may be more relaxing, like knitting, or require more focus and attention, like building Legos or model airplane sets. Switching between hobbies and having multiple to choose from can alleviate both boredom and stress.

Here are a few hobbies you could try to relax and wind down:

  1. Crocheting blankets, washcloths, or making stuffed animals.
  2. Deep cleaning.
  3. Pottery–make yourself plates, mugs, bowls, and decorations.
  4. Jewelry making.
  5. Metal detecting (this also helps you spend more time in nature).
  6. Upcycling thrifted clothes.
  7. Embroidery.
  8. Arranging and pressing flowers.

There are countless ways to relax without drinking. The important thing is to choose activities that resonate with you. When you genuinely enjoy what you’re doing, it becomes easier to stay present, instead of trying to escape through addiction.

Learn more about treatment at alcohol rehab centers to get the support you need in any stage of recovery.

18 Ways to Relax Without Alcohol

Frequently Asked Questions About How to Relax Without Alcohol 

How can I relax without alcohol?

It’s entirely possible to relax without alcohol through various methods, such as deep breathing, mindful meditation, progressive muscle relaxation, physical activities, yoga, spending time in nature, and creative outlets like art and writing.

How does engaging in creative activities help in relaxing without alcohol?

Engaging in creative activities like painting, drawing, crafting, reading, and writing offers a therapeutic outlet for emotions and stress relief. These activities help you stay positive, improve your overall well-being, and support addiction recovery by promoting self-expression and diverting your focus from alcohol.

https://youtu.be/PMCeEHYaUDM
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7 Most Commonly Used Drugs in College

College is where you start new things—new classes, new friendships, new relationships, new jobs, and, for some, drugs and addiction. Many young adults experiment with substances in high school or college, which can lead to more intense use in college; potentially, addiction.

College students tend to use drugs most accessible to them. We’ll cover the 7 most common drugs used in college, emerging trends, and how students can find treatment.

Alcohol: The Top Contender

Alcohol ranks #1 as the top-used drug in college1, with well over half of students reporting they drink. It’s easily accessible, cheap, and found outside class in most (if not all) social settings. College parties and campus Greek culture notoriously include alcohol, often consumed in excess by students with a low tolerance. 

Parties are a regular part of college culture, occurring on game days, weekends, and… spontaneously. Roommates may drink together on non-party days or go to bars after class. Alcohol is seen as celebratory and a catalyst for meeting friends and garnering social connections. Many students struggle to avoid it, even if they’d like to or hadn’t planned on making alcohol a cornerstone of their college experience.

Regular use and binge drinking can lead to addiction and other adverse health effects.

Marijuana: The Most Prevalent Recreational Drug

College students might turn to alcohol for a night out with friends or use marijuana to relax and unwind. Much like alcohol, marijuana is readily accessible on most campuses, regardless of its legal status in the state.

Students may smoke weed to relax after class, to socialize with peers, or because they feel an intense urge to take it. This often signifies an addiction.

Weed use can be more challenging to conceal, since it leaves a distinct odor.

Prescription Pills: A Double-Edged Sword

When used as prescribed, prescription pills can help students navigate chronic pain and mental health conditions like attention deficit hyperactivity disorder (ADHD). College students can also use these medications recreationally.

Use of Prescription Painkillers

Doctors often prescribe opioids for severe pain, typically after a surgery or for conditions like cancer. As an opioid, these medications can also trigger a flood of dopamine2 and sense of wellbeing (especially when not used as prescribed), which reinforces the action. Some college students seek out this effect even after their prescription runs out, or they’re no longer in pain.

Illegal opioids can contain fentanyl, which is a synthetic opioid 50x stronger than heroin3. More college campuses are including Naloxone kits to help students reverse an overdose to opioids or fentanyl. But the best way to avoid the risk is only taking prescribed medications as prescribed.

Study Drugs

A grade can determine a lot—if you get accepted into a competitive program, if you meet requirements for a scholarship, and the quality of future jobs. Many college students also want good grades for their own sense of accomplishment. Achieving A after A isn’t easy, which is why some college students (around 4%) reach for study drugs.

Study drugs are prescription stimulants used to improve focus and energy4, theoretically. Not all cases of taking a stimulant imply this, though. Study drugs include4

  • Adderall 
  • Ritalin 
  • Desoxyn

A student taking one of these medications would likely have a prescription. It becomes a study drug when they don’t have a prescription or don’t take the drug as prescribed (like doubling their dose or taking extra when they have an exam).

Stimulants: Enhancing Focus or Creating Dependence?

The occasional use of a study drug, like once or twice before midterms, can be a regular practice for some college students. Those with heavy course loads or challenging classes, like pre-med or pre-law students, may feel particularly overwhelmed getting through school on their own strength. They can become reliant, and then addicted, to illicit or prescription stimulants like meth and Adderall. 

Some students may turn to caffeine, which is cheaper and more accessible than stimulants. They may take caffeine pills or regularly consume energy drinks. These pills and drinks can have 150-300 milligrams of caffeine each. The recommended daily limit is 400 milligrams, though one person might be more sensitive to caffeine than another. Drinking 3+ energy drinks a day, or having 3+ caffeine pills, puts a student at 450-900mg of caffeine. These high levels of caffeine can lead to heart issues5 and, rarely, death.

Cocaine: The Party Drug of Choice

Media still depicts cocaine as a “luxury” drug used by professionals and rich partygoers. College students’ attitude towards cocaine has become more positive6, leading to more experimentations and mimicking cocaine’s use as portrayed in media. 

Cocaine is a stimulant, causing a sense of euphoria and the ability to ‘let loose,’ which students might find appealing at a party—especially when it’s seen as the cool thing to do. But this can lead to addiction and health consequences, along with poor academic performance.

Ecstasy: The Allure of Raves and Euphoria

Ecstasy is a stimulant that can have psychedelic effects, which is why some college students use it at raves and parties for a more ‘trippy’ experience. Ecstasy often goes by the name Molly. It causes a strong feeling of euphoria and inhibition, but taking too much, too often can lead to addiction and other side effects. 

Ecstasy use correlates to dehydration and serotonin syndrome7, which happens when drugs or prescribed medications add too much additional serotonin. Young, thrill-seeking college students may be especially at-risk of taking too much ecstasy and becoming dangerously dehydrated, addicted, or sick from serotonin syndrome.

Vaping and Synthetic Drugs: Emerging Trends

Vaping Nicotine and Cannabis

College students and young adults in general vape more than older adults8. Vaping is generally seen as a safe alternative to cigarettes (it’s not). Nicotine vapes often come in appealing packaging and with tasty flavors, which a study found was one of the top reasons college students vape. 

Cannabis vapes often have flavoring too, and offer greater convenience compared to smoking a bong or blunt. Students may find this component especially beneficial, but it makes the likelihood of regular use and addiction, plus negative health effects, much higher.

Students can vape other drugs too, including synthetic drugs.

Synthetic Drugs

Synthetic drugs and designer drugs mimic ‘pure’ drugs with natural origins. For example, fentanyl is a synthetic opioid whose natural origin is the opium poppy plant. Synthetic marijuana, or synthetic cannabinoids, mimic the effects of the marijuana plant.

Some synthetic drugs come from clandestine labs and undergo zero quality control or testing. Manufacturers may market them as ‘supplements’ that are ‘not intended for human consumption.’ College students may purchase and take these drugs not knowing their addictive potential, or how they interact with other substances.

Factors Influencing Drug Use: Peer Pressure and Stress

A theme of stress and a desire to connect with others emerges throughout the college experience. Add in a greater tendency for experimentation and thrill-seeking, and you capture more of the landscape for college students and young adults.

Many students face extreme academic pressures and stress, which can lead to mental health conditions like depression and anxiety. Some students alleviate symptoms by chemically altering their state of mind. For example, a study on college students who vape8 reported a top reason was to “improve depression.”

Without effective on-campus support, students may turn to substances to manage stress. College campuses can help by improving access to their counseling services and educating students on the risks of substance use, and what to do if they need help. 

Consequences of Substance Use: Health Risks and Academic Impact

Substance use in college can lead to poor academic performance, below-average grades, lost scholarships, and expulsion. Many colleges have guidelines on substance use and documented consequences, especially as it relates to performance-boosting drugs.

Students also risk health consequences from substance use, including

  • Uncomfortable withdrawal symptoms
  • Higher risk of cancer from the carcinogens found in nicotine
  • Lung and cardiovascular diseases
  • Skin lesions
  • Dehydration
  • Weight loss
  • Addiction
  • Organ damage/failure

Treatment Options and Recovery Resources

Campus Resources

College students have a myriad of recovery resources available to fit their needs. For example, many college campuses offer free or discounted mental health care. Most campuses also have infirmaries that can assess a student’s physical health and recommend the next steps in their care. These clinics can also distribute medications and treat wounds.

Importantly, more colleges now have Naloxone kits available throughout campus. This means you have better access to the overdose-reversing medication Naloxone, which is easy to use and effective. If you notice signs of an overdose, including shallow breathing, blue lips, and unconsciousness, call 911 and administer Naloxone as soon as you can.

Off-Campus Treatment

College students can access off-campus recovery resources via public transit, their own car, carpooling, or by using virtual services. Off-campus treatment includes

  • Residential rehabs, where patients live at a treatment center for 28+ days and receive intensive treatment. Some centers, especially ones specifically for college-aged patients, allow time for schoolwork and attending classes online.
  • Outpatient care, including day treatment (most intensive), intensive outpatient, and general outpatient (least intensive). These structured programs offer robust care with the flexibility students often need to continue attending school.
  • Holistic and alternative treatments like acupuncture, ketamine therapy, yoga, and creative arts.
  • Therapy sessions as needed.

Majoring in Hope and Recovery

College offers a uniquely formative and memorable experience for students. Substances can add dangers and hurdles, but by using available resources, students can find the support they need for a comprehensive recovery.

You can find rehabs for young adults using Recovery.com and compare prices, check insurance coverage, read first-hand reviews, and more.

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Why “Just Say No” Failed: Unpacking the Ineffectiveness of a Simplistic Anti-Drug Message

The “Just Say No” anti-drug movement, buoyed by good intentions and hopes to end the newly redeclared War on Drugs, sank to the depths of unimportance and, worse, ineffectiveness. Despite nationwide efforts and leadership from First Lady Nancy Reagan, teens remained just as likely to use drugs as before—in some cases, more likely.

Why? How could something so simple not succeed?

It was largely due to the placement of blame for drug use and a lack of education on addiction. We’ll explore why that had such a negative effect and what America and the world learned from this failure. 

Origins and Objectives of “Just Say No”

“Just Say No” came as a response to crack cocaine1’s birth in the 1980s. As a cheaper and more accessible version of cocaine, crack use soared, coupled with violent crimes and incarceration. President Reagan redeclared the War on Drugs; his wife and First Lady created the campaign to ‘just say no’ to drugs. Abstinence was seen as the only solution.

Police gave talks at schools across America to highlight the dangers of drug use and it being a criminal offense. They grouped all drug users together as criminals and the ultimate sign of failure, encouraging students to avoid this through abstinence. The Drug Abuse Resistance Education (D.A.R.E.) was borne from police efforts, and still well-known today.

Just Say No and D.A.R.E were meant to instill a desire to remain with the ‘good’ group, where you’d be seen as a lawful contributor to society. And, you’d be safe from overdose. The public quickly accepted the movement, largely because Nancy Reagan led it and, with her husband, made the War on Drugs a top issue among Americans.

Critiques of the “Just Say No” Approach

One primary critique of this proposed response to drugs is, “It’s not that simple1.” What made Just Say No so accessible became its demise. 

Just Say No failed to address the complexities and nuances of substance use, like genetic predisposition, peer acceptance and pressure, using substances as a coping tool for mental illness, and the experimental nature of adolescents. 

In 2001, America’s Surgeon General, Dr. David Satcher, labeled D.A.R.E and Just Say No1 as “ineffective primary prevention programs.” Data showed teens still used drugs2 at the same rate, if not a little more, despite the public’s remarkable awareness and understanding of the campaign. 

“Why Should I Say No?”

The Just Say No campaign seemed to picture a conversation about drug use going like this:

“Hey, do you want to take some of this cocaine?”

“No.”

“Okay.”

In reality, conversations and the general conception of drug use look something more like this:

“I’m struggling so bad to keep my A in this class. I just can’t pay attention.”

“Try these, they help me.”

Or, 

“I always smoke weed after school to relax. It helps me handle the stress.”

“Oh, really? Can I try some?”

Just saying no fails to teach the dangers and realities of drug use3 to a highly vulnerable population: kids. Without a proper understanding of how drugs work, the dangers of fentanyl, and how to prioritize their safety, many school-aged kids simply follow what their friends and peers do. If they can drink or smoke weed and be fine, so can they—they don’t need to say no.

Simply being told not to do something can work momentarily, but human nature tends to supersede this command across all age groups, races, and genders, making it ineffective. 

What Actually Works?

Simplicity didn’t cut it. The message didn’t need to become more complex either, it just needed to focus more on the truth: many teens will use drugs, from their own desire to or a lack of education on the risks. 

For example, many teens and college students don’t understand the risks of taking fentanyl and overdosing. Fentanyl accounts for the “vast majority” of overdose deaths in teens3. One way this happens is by taking a laced pill, which is a counterfeit pill designed to look like a safe prescription medication. The Drug Enforcement Administration (DEA) recently found 7 out of 10 counterfeit prescription pills contain a lethal dose of fentanyl4. 

Taking just one on a whim can end someone’s life. Had many overdose victims known the true dangers and risks, they might have used fentanyl test strips, avoided illicit drugs altogether, or relied solely on prescriptions from their doctor.

Education in Schools and Homes

Most teens don’t receive adequate education on drugs3, drug use, and the risks it poses. This makes them vulnerable to addiction and overdoses, plus legal and academic consequences as their use progresses. Effective education at school and the normalization of honest conversations at home can give teens the information they need to make safer choices. 

For example, schools could incorporate drug and addiction education into their health classes, which cover nutrition, reproductive health, and other crucial areas of personal health. Students would learn what drugs do to their brain and body, how to get help for addiction, and the deadly risks of illicit drug use and fentanyl. Importantly, schools can teach students how to use Narcan, which reverses an opioid overdose. Spreading awareness about fentanyl test strips and using clean needles promotes harm reduction. 

At home, parents can normalize discussions about drug use and its risks. One conversation can make kids aware of fentanyl, the dangers of addiction, and what to do if they start struggling with substance use or witness an overdose. Parents can reiterate how they’re there to help, listen, and connect their child to treatment when needed. 

Activities Over Lectures

While talking is essential to educate students on drugs and addictions, activities can seal their understanding. One in-school program shows how sugar and salt mixed into a glass pitcher of water look the same3—indiscernible to the eye, like fentanyl-laced pills. Students mixed each solution and saw firsthand how they couldn’t tell the 2 apart. This can have a greater impact than just hearing it.

Real-Life Stories

Stories from people who have gone through addiction can highlight both the dangers of substance use and the hope available in treatment. Schools can invite speakers with lived experiences to describe their realities with drug use, treatment, and preventive measures they found beneficial (or think would have helped them).

Seeing someone who recovered from an addiction offers inspiration and fights the stigma surrounding substance use and mental health conditions. Students see how untrue many stereotypes about addiction and those with a substance use disorder really are, which can boost their willingness to get help or start conversations with friends. 

Lessons Learned and Future Directions

Just Say No’s failure showed the complexity and multifaceted nature of addiction. Simply declining to take drugs wasn’t an effective strategy for most people. Learning why they shouldn’t take drugs, how to do it safely if they choose to, and knowing how to reverse an overdose promises tangible change.

It’s a bit too early to tell how much of an impact this will have as more and more schools and households adopt an education-first approach to drug use prevention. Many professionals agree meeting teens where they’re at should be the first effort3, whether they’re in active addiction, curious about drinking or using drugs, or ambivalent to drug use. 

With these changes, we can shift the way an entire generation views addiction and mental health, save lives, and reduce the negative impacts addiction has on teens and their families.

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Can You Be Predisposed to Addiction?

Your genes affect your hair color, height, personality, and even your music taste. But can they go so far as predisposing you to a substance or behavioral addiction? Research says yes—but the reasons aren’t as cut-and-dried as having a certain gene or not. 

But in any case, it’s crucial to note that being predisposed to addiction doesn’t mean you’ll become addicted. Other factors contribute much more heavily to addiction, like your environment, life situation, past traumas, and more.

When The Apple Doesn’t Fall Far From The Tree

Certain genetic functions and traits can pass through families and predispose you to addiction, much like being predisposed to a condition like diabetes, depression, or heart diseases. The DNA you inherit can make you up to twice as likely to develop an addiction compared to someone with a different genetic makeup. 

So if your parents or grandparents have had an addiction, you’re more likely to develop one too. The likelihood varies slightly by substance, but hovers around 2x for most. 

This phenomenon has been meticulously studied and documented, mainly because it can seem so counterintuitive. If you see first-hand how an addiction has hurt a parent and affected your life, falling into the same patterns would seem like the last thing you’d expect to happen. But those genetic variables, plus your environment and life history, can turn casual substance use into an addiction right under your nose.

Genes Related to Addiction

Several genes code for different traits and predispositions that can lead to addiction. These genetic influences show a pattern of causation, but the exact reasons for those patterns isn’t as well-known or understood, yet. Here are a few examples of specific genes and genetic variants that can predispose someone to addiction:

  • One variation of the dopamine receptor gene can make you more susceptible to the addictive effects of substances because it changes how substances influence your brain’s reward pathway.
  • Variations in genes Per1 and Per2 can trigger someone (especially a teenager) to drink more alcohol than another, especially when stressed.  
  • People can be more likely to develop an alcohol or opioid addiction if they have a certain variation in their mu opioid receptor gene.
  • Dual copies of a gene called CHRNA5 makes people twice as likely to become addicted to nicotine, since the coding of that gene makes cells more sensitive to nicotine.

Is There an “Addiction Gene?”

In short, no. No one gene codes someone to become addicted to substances. And even for the genetic variations that can lead to addiction, it’s not a given that having those WILL make you addicted. That’s because addiction is the product of much more than your DNA. 

While there are “risk genes,” these aren’t the same as a gene that guarantees addiction. More often, genetic addiction risks relate to how your brain processes risk and reward, and if you’re more or less impulsive. How your brain regulates dopamine signaling also contributes to addiction risk, which is determined by your genes and various genetic variants.  

The Role of Epigenetics

Your behaviors and environment can activate or deactivate parts of your genes, a process called epigenetics. These changes aren’t to the DNA itself, but rather how your body reads and interprets genetic sequences. This can result in more or less proteins being made and when your body makes it, which can have cascading effects throughout your body. Epigenetic changes are reversible, unlike DNA mutations. They’re also what determines the function of your cells, like whether they become heart cells or nerve cells. 

A change in your behavior or environment could result in an epigenetic change that makes you more susceptible to addiction. For example, a highly stressful situation (like job loss) could vary how your body reads a sequence of DNA, triggering the small biochemical changes that make you more susceptible to addiction—like altering how your reward pathway handles dopamine. 

The epigenetic changes that make addiction more likely can happen with or without the inherited changes that can predispose you to addiction. 

Stress and Trauma as Triggers for Change

Trauma at any stage in your life can result in epigenetic changes, designed to help you survive in some way. These changes can also be passed down from a mother to her child. For example, mothers who experience greater stress and poor nutrition during pregnancy pass down epigenetically altered genes and the higher risk for diseases and addiction.

Chronic stress associated with trauma or other events can change how genes are expressed. The hormone released when we’re stressed, glucocorticoids, makes these changes through epigenetics. Other physiological changes related to hormones like adrenaline and cortisol also make epigenetic changes, altering how genes are read and expressed. When these changes affect your reward pathway, decision-making skills, and dopamine levels, you can become more predisposed to addiction.

Environment: The Other Side of The Coin

Your environment greatly affects if you do or don’t become addicted to substances or a behavior, like gambling. Did you grow up around others who used substances, or in a traumatic and chaotic home? Did your peers at school normalize substance use? Is instability and stress a daily norm for you?

Factors like these strongly contribute to both substance use and mental health conditions like depression, complex post-traumatic stress disorder (c-PTSD), and more. 

Social pressures make up your environment, too. If everyone around you uses substances, you’re more likely to as well. They might even encourage it as a bonding mechanism. Being genetically predisposed to addiction can make these environmental influences all the more impactful.

Would Knowing Risk Levels Lower Addiction Rates?

If you knew you had a higher risk of addiction based on your genes, would you be less likely to drink or take drugs? Some people might, but not everyone.

Studies found genetic risks don’t usually inspire changes in behavior. Risk doesn’t equal sureness, so people may not feel they need to make any changes. 

However, some people would find that information invaluable, much like discovering their genetic risks for cancer could help them navigate its prevention and treatment. It might inspire them to them take the appropriate steps to screen for it regularly and catch it early on. Depending on their risk levels, they may make changes to their lifestyle and diet to lower their risk of developing cancer. 

Similarly, someone who knows they’re at-risk to develop addiction can make lifestyle adjustments (like not drinking) and work on stress-management to lower their risk.

Knowing Your Risk Without Genetic Testing

You don’t need lab results to let you know if you’re predisposed to addiction or more likely to develop it. While that’s the most accurate route, you can also take a look into your past.

Did you have a parent or grandparent that struggled with addiction? You’ve likely inherited small genetic variations that make it more likely for yourself. And, that might also mean you’ve grown up in an environment that would contribute to addiction’s development. You may have PTSD, a mental health condition, or chronic stress from an unstable household or emotionally unavailable parenting, which can all heighten your chances of addiction.

Reflect on how drinking or taking drugs makes you feel—this can be another great indicator of your addiction risk, but it takes mindfulness and being willing to recognize issues. Ask yourself,

  • Do you feel markedly less afraid, anxious, or stressed after drinking or taking drugs? 
  • Do you like yourself better after you’ve drank or taken drugs?
  • Do you feel like you need it?

Recognizing these results early on and proceeding cautiously can prevent casual use from becoming an addiction. You may decide to abstain all together if the potential for addiction feels too great. The choice is yours. 

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Addiction vs. Habit: What’s the Difference?

Do either of these sound like a true addiction, something that has the power to disrupt lives? Cause death, even?

“I’m addicted to these chocolates! I buy them without even thinking about it.” 

“I’m so addicted to watching my TV show at night! I love ending my day with TV!”

“I got so addicted to having a latte in the morning! I can’t imagine life without it now!”

These proclamations align more with habits, which are activities practiced regularly and usually without much thought. Think of brushing your teeth, wiping your shoes on the mat before stepping inside, or turning the lights off before you leave the house. 

Correctly identifying a habit versus an addiction can help you understand your potential need for treatment and empathetically communicate with others.

Addiction and Habits Defined

So a habit and an addiction aren’t the same thing—Why? What are they?

What Is a Habit?

The Merriam-Webster dictionary defines a habit1 as ”an acquired mode of behavior that has become nearly or completely involuntary.” In some contexts, the word habit can appear synonymous with addiction, but they differ quite drastically. Swapping one for the other can inadvertently cloud the truth of an addiction and the effects it can have.

Examples of habits include:

  • Having a cup of coffee in the morning
  • Talking evening walks
  • Reading before bed
  • Meditating
  • Making your bed 

If needed, you can choose to not do a habit. Though doing it may come instinctually, you could stop with some conscious effort. Even if it feels a bit weird or uncomfortable, it doesn’t cause physical withdrawal symptoms or consume your thoughts. 

What Is Addiction?

Addiction is a “chronic, relapsing disorder2 characterized by compulsive drug seeking and use despite adverse consequences.” The medical community defines addiction as a brain disorder, since it changes the brain circuits related to self-control, reward, and stress. Even after someone stops taking drugs (including alcohol), these brain changes persist.

At first, someone usually has control over their substance use and chooses to initiate it. But once the self-control aspects of their brain become impaired, so does their ability to control their compulsions and cravings. 

Some people are more at risk of developing an addiction2 than others. For example, one person can take or leave an alcoholic drink, while another may try a drink once and feel an immediate draw to the substance, until it becomes essential. Several risk factors, like genetic predispositions, childhood abuse, and influential environments, make repeated use and addiction more likely. 

Examples of addiction include:

Addiction primarily differs from a habit in that stopping has consequences. Many people who try to stop experience withdrawals, which are physical and mental reactions to not having the substance3. Someone with an alcohol addiction, for example, may experience tremors and sickness if they try to stop—even seizures and death. 

Characteristics of Habits and Addictions

Habits and addictions form differently and have distinct characteristics that set them apart. 

Formation and Development

You’ve probably heard the adage: “It takes 21 days to build a habit.” In reality, the timeline differs from person to person and depends on how much effort they put into solidifying their habit. All habits form through repetition4 and the positive reinforcement they bring. Habits become automatically followed formulas in your brain with triggers, actions, and results. For example, going to your bathroom sink after showering triggers the action of brushing your teeth. You get clean teeth and better dental health as a result, which reinforces the action.

Addictions form differently. They may start voluntarily2, like winding down for bed with a glass of wine. But as the circuits and functioning in your brain change, and your tolerance to the substance builds, your voluntary enjoyment becomes compulsive. Self-control fades. You need more and more of the substance to get the feelings you want. Your body can grow dependent on the substance too, leading to painful and potentially dangerous withdrawal symptoms when you try to stop or cut back.

Control and Consciousness

You can stop a habit at-will. Could you imagine going through painful withdrawals or intense emotional angst if you didn’t make your bed in the morning? You could stop any habit and, usually, suffer only mild inconveniences or discomfort. Conscious effort and practice are all you need to break a habit.

Addiction requires more than conscious effort plus a desire to stop. Even though you may know and feel the negative effects on your life, the urge to take substances overrides all reasoning. You could decide to stop and throw out all your substances but find yourself buying more a day later. Life without the substance seems scary and unmanageable—much different than a life without taking your shoes off before going inside.

Impact on Daily Life

Making your bed, brushing your teeth, and taking a shower all have positive impacts on your life. You give yourself a cleaner space, you improve your oral health, and you take care of your hygiene—all good things. Some habits may have no tangible effect on your life, like checking your phone in the morning. Habits also differ person-to-person, affecting their lives differently depending on their personalities and ways of living.

Addiction often has a devastating impact across the board. You may spend more time and money procuring and consuming substances, leading to job loss and financial crises. Your actions under influence could sever relationships, leading to divorce or being cut off from loved ones. In dire cases, substances and the actions people take when impaired can lead to legal consequences and death.

Psychological and Biological Factors

Both a habit and an addiction affect your brain, but addiction has a stronger impact.

Brain Chemistry

Both habits and addiction come from neurotransmitters traveling through certain pathways in the brain. The positive results of habits (like saving money by shutting off your lights) reinforces them, much like the positive feelings from substances can reinforce their use. Dopamine, a neurotransmitter, drives this feel-good sensation5 and encourages you to repeat the action.

With substance use, these pleasant feelings and the release of dopamine increase tenfold. That’s what most drugs are meant and designed to do—make people feel good and enforce repetition. They send a rush of dopamine through your brain’s reward system6, telling you to do it again because it has a positive result. As your brain adapts to the unnatural effects of the substance and overflow of dopamine, it learns to stop making its own. It becomes hard to feel pleasure any other way, causing cravings and urges to use the substance. 

Psychological Dependence

Once you become addicted to a substance, procuring and taking it can consume your thoughts and affect your mental state. You may feel emotionally reliant on it to relieve stress, discouragement, or boredom. A habit doesn’t consume your thoughts—even if you like doing it, it’s not an absolute necessity.

Physical Dependence

Taking less of a substance or stopping altogether can lead to withdrawals, which is why many people in treatment need professional detox services. Depending on the substance and how long you’ve been taking it, withdrawal can include symptoms like7:

  • Tremors
  • Headache
  • Irritability
  • Flu-like symptoms
  • Vomiting and diarrhea
  • Insomnia
  • Hallucinations
  • Seizures

If you don’t make your bed in the morning, you know it won’t make you throw up or have a seizure. That’s another way habits and addictions vary.

Behavioral and Social Implications

Seeing someone pull out their phone in a slow checkout line doesn’t come as a surprise; you probably wouldn’t even notice it. But what if they took out a liter of vodka, or shook pills into their hands? 

Social Acceptance

Habits are generally accepted and encouraged—online, you can find almost endless lists of suggested habits and books dedicated to building healthy habits. Addiction is met with stigma and seen negatively by the public. Those with addiction often hide their behaviors to avoid consequences and the stigma surrounding addiction.

Conversely, telling a friend you meditate with your morning cup of coffee would likely garner admiration and respect, casting you in a positive light. 

Behavioral Flexibility

Integrating new habits, or stopping one, usually just takes a bit of focus and effort. They can become part of your routine in just a few days or weeks. Stopping an addiction, however, isn’t nearly so simple. It often requires professional help and detox services to safely undergo withdrawals. It can take months or years to mentally, physically, and spiritually recover.

Recognition and Diagnosis

How do you know if something you do is an innocent habit or problematic behavior?

Identifying Habits

Perhaps the easiest way to identify a habit vs. an addiction is to stop doing it and see how it feels. Do you think about it all the time and feel distressed? Do you feel sick not doing it?

You can also ask yourself how your life changes, positively or negatively, if you cut out the activity. Are you happier, are your loved ones happier? Do your relationships improve? If you notice a positive change, that’s a good sign your habit may have been a problematic behavior or an addiction.

Diagnosing Addiction

A medical professional diagnoses addiction; the information provided here or anywhere else online isn’t a diagnosis. But you can use online resources to identify your concerns and acknowledge your need for professional help. An overview of the diagnostic criteria for an addiction8 is as follows: 

  1. Substance use becomes out of control, where you take more than intended and can’t cut back, despite wanting to.
  2. Craving the substance.
  3. Spending significant time getting the substance, taking it, and recovering from its effects (often in secret).
  4. Continuously taking the substance despite clear consequences at home, work, and socially.
  5. Substance use prevents you from fulfilling your obligations and responsibilities.

Treatment Approaches

Many treatment approaches can help you heal from addiction. Small behavioral changes and tips can help you break a habit, too.

Breaking a Habit

Several tricks and strategies can help you break habits like checking your phone when you feel bored, stressed, or need to pass the time. For example, you could leave sticky notes to remind you not to do something, limit your screen time, or sell/throw away the item to stop the habit.

Staying mindful of your behaviors and actions can also help you break a habit. You can modify habits with habit stacking4, which uses one habit (like brushing your teeth) as a launchpad for another (like checking your calendar afterward.)

Treating Addiction

Various treatment approaches for addiction offer healing to everyone. Generally, approaches include:

  1. Evidence-based
  2. Holistic
  3. Alternative

Personalized treatment plans usually blend these approaches to your specific needs so you can engage in evidence-based therapies, holistic services, and alternative treatments all together. 

Therapy is often the cornerstone of addiction treatment, including cognitive behavioral therapy (CBT), dialectical behavioral therapy (DBT), and eye movement desensitization and reprocessing (EMDR). Detox and medications also serve as important aspects of recovery, especially for more severe cases. In all stages of recovery, support groups can serve as an invaluable place to connect with others in recovery and build resilience.

Professional Help

Getting professional help for addiction is often vital to recovery. Many treatment professionals can help—your primary care physician may be the first step, who can then suggest next steps and refer you to other providers. This could mean you start inpatient treatment and detox, long-term residential treatment, outpatient levels of care, or therapy.

You’ll likely work with at least one therapist, along with medical professionals to manage withdrawal symptoms safely. You may also work with group therapists and providers specialized in trauma treatment, or another type of mental health condition.

Forming New Habits in Recovery

Addiction recovery often involves new habits, like dedicating time to attend support meetings, practicing self-care, and making time for your relationships. You may even add meditation, journaling, or exercise to your daily routine, too. New habits like these can strengthen your overall recovery and improve your quality of life.

Leverage the power of habits, now knowing how they come to be and how you can optimize your routines for your benefit.

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Discovering New Pathways to Eating Disorder Recovery

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

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

A Passionate Eating Disorder Specialist

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

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

danaheadshot

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

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

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

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

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

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

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

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

The Importance of Communication and Forming Personal Identity

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

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

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

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

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

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How Parents Can Help: Early Intervention

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

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

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

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

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

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

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Advancements and Goals for Eating Disorder Treatment

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

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

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

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

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

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

Listen to Dana’s Episode Now

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

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Can You Be Addicted to Sugar?

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

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

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

“A Spoonful of Sugar…!”

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

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

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

Understanding Sugar Addiction

Definition of Sugar Addiction

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

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

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

The Science Behind Sugar Addiction

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

Hidden and Obvious Sugars

Sugar takes many names, including:

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

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

Symptoms of Sugar Addiction

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

Physical Symptoms

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

Behavioral Symptoms

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

Signs regular consumption has shifted to an addiction include:

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

Emotional Symptoms

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

Causes of Sugar Addiction

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

Biological Factors

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

Psychological Factors

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

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

Environmental Factors

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

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

The Impact of Sugar Addiction on Health

Physical Health Consequences

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

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

Mental Health Consequences

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

Diagnosing Sugar Addiction

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

Self-Assessment Tools

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

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

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

Professional Diagnosis

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

Strategies to Overcome Sugar Addiction

Dietary Changes

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

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

Behavioral Strategies

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

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

Seeking Professional Help

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

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

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

Long-Term Management and Prevention

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

Maintaining a Balanced Diet

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

Ongoing Support and Resources

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

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

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

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40 Prayers for Addiction Recovery

Faith and spirituality can serve as a lighthouse during difficult times, like the rewarding but challenging process of addiction recovery. You can write down or memorize a few key prayers to have on hand in moments when you need hope, strength, and comfort in your journey. 

Explore these 40 prayers for addiction recovery and see which ones stand out to you.

Disclaimer: People of any religion, or none at all, can use these prayers. Simply replace ‘God’ with the Higher Power of your choice.

Prayers for Strength and Courage

If you feel that your own strength isn’t enough to overcome what you’re facing, these prayers can help you lift up your concerns and find hope.

Prayer for Inner Strength

“Dear God, grant me the inner strength to face life’s challenges with courage and resilience. Help me find solace in times of difficulty and empower me to overcome any obstacles that come my way.”

Prayer for Courage to Change

“Higher Power, grant me the strength to embrace change with open arms. Fill me with adaptability, resilience, and the belief that through change, I can grow and experience new blessings.”

Prayer for Endurance

“God, you know my heart today and how I am struggling to endure one more moment of this adversity. It feels hard to believe you have good in store for me, but I trust that you are working all things for my good. Strengthen me today.

Grow and mature me so that I lack nothing in my faith. Help me persevere. Bathe me in your love and peace when the suffering, waiting, and lack of control is hard to endure.”

Prayers for Healing and Recovery

Addiction often requires both physical and emotional healing, for yourself and your loved ones. These prayers about healing and recovery can put your desires into words and connect you to spiritual truths. 

Prayer for Physical Healing

“Lord, bless my body with vitality and strength. Grant me the physical endurance to navigate life’s demands and maintain a healthy and vibrant lifestyle.”

Prayer for Mental Clarity

“God, grant me the strength and mental clarity to overcome my addictions. And identify my goals Fill me with the determination and willpower to break free from destructive habits and embrace a life of sobriety.”

Prayer for Emotional Healing

“Heavenly Father, in moments of emotional turmoil, grant me the strength to find peace within myself. Lift the burdens from my heart and guide me towards healing and serenity.”

Prayers for Guidance and Wisdom

As you walk the road of recovery, you’ll likely face difficult decisions with answers that don’t seem very clear. Should you go back to treatment after a relapse? Should you start hanging out with your old friends that drink? Knowing the answer to questions like these might feel overwhelming, so you can pray for wisdom and guidance to center your thoughts and release them. 

Prayer for Guidance

“God, grant me the strength to make difficult choices. Guide my steps, illuminate the right path, and grant me peace in knowing that you are with me in every decision.”

Prayer for Wisdom

“Grant me the strength to seek wisdom and understanding. Open my mind to new perspectives, guide my learning, and help me grow in wisdom and discernment. Lead me to the right path to recovery for me.”

Prayer for Discernment

“Higher Power, help me recognize triggers in my life before they can lead to stress and relapse. Open my eyes to triggers I haven’t yet recognized and strengthen my resolve to avoid triggering places, people, and situations. Grant me strength and peace when I do encounter triggers.”

Prayers for Forgiveness and Grace

Forgiveness can extend to yourself and others. You can forgive yourself for actions done or not done during your struggles with addiction, and you can forgive others for the same. These prayers can help you find the freedom of forgiveness and inner grace. 

Prayer for Self-Forgiveness

“Loving God, grant me the strength to forgive myself for past actions and those who have hurt me. Release me from the chains of resentment and help me extend grace and compassion to myself and others.”

Prayer for Divine Forgiveness

This prayer comes from Psalm 51 and reads, “Because of your great compassion, blot out the stain of my sins. Wash me clean from my guilt. Purify me from my sin.”

Prayer for Grace

“Grant me the compassion and grace to accept past mistakes, change, and things I cannot change. Enable me to hold myself with care and embrace the truths that I am loved, forgiven, and free.”

Prayers for Peace and Serenity

Peace can serve as a solid ship in seas of unknowns and discomforts. You can voice these prayers to ride the ups and downs of recovery with a sense of serenity, trust, and hope. 

Prayer for Inner Peace

“When my inner and outer worlds become chaotic, bring me the inner peace I need to get through these challenges with hope and serenity. Connect me to caring souls and ways to cultivate my peace along my journey.”

Prayer for Serenity

“God, extend an overpowering sense of serenity to soothe my fears and anxieties in my recovery journey. Allow me to trust in my safety and strengthen my sobriety to bolster my confidence and faith.”

Prayer for Acceptance

A classic prayer of acceptance used in the 12-Step fellowship goes as follows: “God, grant me the serenity to accept the things I cannot change; courage to change the things I can; and wisdom to know the difference.” 

Prayers for Gratitude and Hope

Remembering what you’re grateful for can boost your happiness and hope. In recovery, even in the valleys, you can use prayer to voice your gratitude for how far you’ve come.

Prayer of Gratitude

“Thank you for every good thing that’s happened to me in my recovery journey and beyond. Thank you for supportive people, thank you for life-saving treatment, and thank you for giving others the passion and expertise to care for me.” 

Prayer for Hope

“Give me unexplainable, unshakable hope in my recovery, my safety, and my abilities to navigate challenges and enjoy the good times. Let hope be a steady beacon shining in my nights and days.” 

Prayer for Future Success

“I see myself years into the future recovered, healthy, and content in my life. Bring this vision into reality and grant me the skills and wisdom to cultivate success and sustain my sobriety.”

Prayers for Support and Community

Support and a sense of community can bolster your recovery and give you a space of safety and camaraderie. Keep these prayers in mind as you envision your ideal community or nurture the one you already have.

Prayer for Support Systems

“Strengthen my beloved support systems to provide the care I need and encouragement for their spirits as we go through this together. Deepen our love and appreciation for each other during my journey.” 

Prayer for Community

“Lord, help me find a supportive and understanding community to connect to and find support in my recovery. Bless us with compassion and empathy towards each other for a strong and healthy community.”

Prayer for Accountability

“Help me find people in my community, friend group, or family to keep me accountable in my recovery journey. Allow me to accept their feedback and corrections with a humble heart and gratitude, and to grow in holding myself accountable.” 

Prayers for Daily Guidance

A daily spiritual cadence could benefit anyone, whether you’re in recovery or not. Try lifting 3 prayers at key points in your day to reflect, ask for guidance, and express gratitude.

Morning Prayer

“Dear Lord, thank you for this new day. Please guide me and bless me as I go about my day. Help me to be kind and loving to others, and to always remember to be grateful for the blessings in my life.”

Midday Prayer

“Thank you for the morning, for watching over me and walking with me. May I find rest and peace this afternoon in all I do, that I may gather strength to maintain my progress and strengthen my recovery.”

Evening Prayer

“Thank you for getting me through this day, and for each good thing I experienced. Thank you for what I learned through the challenges. Help my sleep to restore my soul, and prepare me for tomorrow.”

Specific Prayers for Different Stages of Recovery

Recovery, like other journeys and stories, often has a start, a middle, and an end: early recovery, maintenance, and long-term recovery. Each stage requires different focuses and strengths, which you can bolster through prayer.

Prayer for Early Recovery

“Heavenly Father, give me the strength to overcome addiction and the challenges that come with it. Guide me in my recovery, help me make wise choices, and grant me the courage to face my struggles. May your light illuminate my path as I navigate recovery every day.”

Prayer for Maintaining Sobriety

“Lord, lift me up today. I pray that you will anoint me with strength and self-care today, tomorrow, and always. I pray that You will grace me with patience and wisdom. I pray that You will encourage me throughout the day to take the correct steps on my recovery journey.”

Prayer for Long-Term Recovery

“Grant me strength and commitment in my recovery. Thank you for each day you’ve given me so far, and please allow me more. Help me grow in resilience and learn how to navigate challenges.”

Find Your Strength in Spirituality

Prayer and spiritual support can strengthen your recovery journey, whether you consider yourself part of a religion or not. For those who do, incorporating your faith into your recovery journey can be integral to the process. Explore your spirituality to find the prayers for addiction recovery that speak to you.

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Employee Wellness: What It Is And Why It Matters

Employee wellness means more than good job performance. It means you are well as a mother, father, child, spouse—as a person. Employee wellness focuses on your mental health, your physical health, your work satisfaction, and ensuring you have access to all available health resources in your company. 

Good job performance is a byproduct of employee wellness, as is a positive company culture and employee retention. Several platforms cater to employee wellness and mental health literacy to encourage this, including Spirence. 

Listen to our podcast episode with Spirence’s Vice President, Laura Kunz, to learn more about the platform and how it came to be.

What Is Employee Wellness?

Employee wellness broadly refers to the overall health and well-being of employees. Well-being is your ability to “address normal stresses, work productively, and realize one’s highest potential.” People with intact well-being perform better1 at work and other areas of life, including their overarching health. 

Employee wellness involves more than just the employee’s at-home efforts to better their health; it centers specifically on what companies can do to improve the workspace and the well-being of their employees. 

To do this, companies often offer an Employee Assistance Program (EAP). These include resources for therapy, stress reduction, and tips for general well-being.

Why Does It Matter?

A positive workplace culture that prioritizes employee wellness offers a host of benefits. It reduces turnover, as employees are most likely to quit a job over toxic workplace cultures2. Studies found poor company cultures are more likely to lead to resignations than low pay or burnout. 

Toxic workplace cultures contribute to higher percentages of depression2, stress, anxiety, and physical health conditions like heart attacks and high blood pressure. These issues follow employees home, affecting their free time and families. 

Even in healthy workplace cultures, heavy workloads, stress, and a lack of mental health resources can drive employees to a better opportunity. Offering them solutions in-house can prevent resignations and foster healthy cultures, healthy employees, and happier home lives. 

Improved Quality of Life

A positive workplace culture that prioritizes employee wellness can improve their overall quality of life. Plus, feeling positive toward work can make non-work hours more enjoyable and enable you to actually rest on days off, contributing to a better quality of life. You’ll have more time and mental energy to focus on who and what you love. 

Since work takes up a majority of our waking hours (⅓ of our lives3), positive or negative experiences there can dictate your well-being outside the office. Negative work environments and poor employee wellness can also affect virtual employees4. Focusing on their wellness and nurturing a positive culture benefits all employees, all the time. 

Higher Work Performance

Happier, healthier employees can connect more with their work and meet the standards set by themselves and their employers. Better mental health and well-being leads to improved productivity5, which benefits both the employee and their employer. Employees get more done and employers can focus more on their business, not rehiring employees. 

Better Overall Health

Poor well-being caused by negative work environments can affect your overall health6 via chronic stress and mental health conditions. Chronic stress can lead to conditions like cancer, heart disease, autoimmune flare-ups, and more. Conditions like depression and anxiety can also develop.

These issues are less likely to affect employees in a positive work environment, improving their overall health.

Tools And Programs for Employee Wellness

Many corporations, big and small, leverage tools and programs to improve the well-being of their employees. Employee Assistance Programs (EAP), for example, connect employees to resources about benefits, mental health, and other workplace issues. However, EAPs don’t always meet the needs of employees seeking support, but not clinical mental health services. They may want to learn more about their options or ask questions on behalf of a loved one—not go to counseling or connect with an inpatient program. 

New subclinical products can meet these needs and offer the educational tools needed to improve mental health literacy. Platforms like Spirence offer live webinars, bite-sized informational pieces on mental health, and weekly family sessions to help employees needing acute and non-acute support.

These types of platforms are designed to prevent mental health crises and the need for clinical care. Using them, employees can learn more about mental health and wellness as a whole, understand their treatment options, and pose questions to behavioral health experts. Other employee-wellness platforms include:

  1. Calm’s Corporate Well-Being Program
  2. headversity
  3. Headspace
  4. Limeade
  5. Starling Minds

Education as a Key Component

Many employee platforms share one key component: education. Webinars, articles, videos, and even games educate employees on mental health and treatment options in case their wellness suffers a drop. As their mental health literacy increases, employees can enjoy greater peace of mind knowing how to care for their mental health and well-being.

Platforms like Spirence also provide the option to pose questions to professionals, like therapists, psychologists, and coaches (for free).

The Trickle-Down Effect of Caring Employers

Offering an employee wellness platform, especially a comprehensive one, can make employees feel seen and cared for by their employer. This can build a positive work culture and psychologically safe work environment. In a culture like this, employees are “healthier, happier, more productive, and less likely to leave3.” Profits increase for the company, with higher productivity and less turnover.

Positive work environments contribute to a sense of belonging3, helping employees feel like their contributions and well-being matter. Employee wellness tools can go a long way in fostering this environment. 

How Employees Can Prioritize Their Well-being in and Outside of Work

Employee wellness platforms aren’t the only way to improve and prioritize your mental health and well-being. Here are a few strategies and practices that can protect your wellness and bolster your mental health literacy:

  • Set boundaries at work with clear office hours.
  • If a request beyond your role’s responsibilities comes in, communicate what is and isn’t your job to do.
  • Avoid water-cooler gossip to distance yourself from potential drama and stress. 
  • At-home employees can designate an area of their home solely for work, like a desk in a guest bedroom vs. working on the couch.
  • Seek mental health support through therapy.
  • Educate yourself on mental health and well-being through books, articles, podcasts, and more.

Educational Resources for Mental Health Literacy

These are a few options you can check out to teach you more about mental health in the workplace and beyond.

Books 

Podcasts 

Articles

Progression and Promises in Positive Workplaces

Creating positive work environments, healthy workplace cultures, and improving mental health literacy offer a much-needed shift in employee well-being. Wellness platforms can contribute to a healthy workplace by connecting employees to invaluable clinical and subclinical resources—and they show employers care. 

Self-education through books, podcasts, and articles can also bolster your mental health literacy and well-being. With these tools and resources, you can grow and maintain your wellness.