Category: Understanding Needs

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How to Quit Vaping

Vaping has surged in popularity, partially due to aggressive marketing and the general misconception that it’s safe to vape. Vape companies often target young adults because they’re less likely to know the true dangers of vaping. As such, young adults are more likely to vape than adults1. But as more people become educated on the dangers of vaping and see the effect it has on their lives, more and more seek to quit.

The highly addictive nature of nicotine can make quitting a challenge. But the right support, a thorough “quit plan”, and mental determination can get you to long-term recovery. 

Understanding The Urge to Vape

The urge to vape comes primarily from nicotine, an addictive chemical2 that quickly reaches your brain when inhaled. It can make you feel soothed and satisfied3–even just the motion of bringing your vape to your lips can give you a dopamine hit. Since vaping is more accessible than drinking, taking hard drugs, or other substances, it’s easy to vape repeatedly throughout the day. Stepping out to smoke/vape is both accepted and common—think of the “smoke breaks” available to most workers. It can feel unnecessary to resist the urge to vape when people have the means and ability to do so easily.

For young adults, resisting can be particularly hard due to peer pressure, social acceptance, and the near-constant presence of vapes. Many young adults aren’t even aware vapes have nicotine4. And with a variety of tasty vape flavors and appealing packaging, it can be hard to view vapes as bad or dangerous. A few puffs can quickly turn into a habit, which can lead to addiction.

Nicotine withdrawals also cause cravings2 or a very intense urge to vape. Resisting cravings can be tough, but a myriad of benefits await you in recovery.

The Benefits of Quitting Vaping

Vaping is commonly misunderstood as less dangerous than smoking cigarettes. While most vapes do have less harmful chemicals than cigarettes5, they still have them. Both vapes and cigarettes contain cancer-causing carcinogens. Vaping and consuming nicotine can lead to lung cancer, damage brain development, and harm fetuses. 

Once you stop vaping, you’ll notice immediate and long-term benefits.

Immediate and Long-Term Health Benefits

When you quit vaping, you’ll notice these immediate health benefits6:

  • Less irritation in your lungs, throat, and mouth.
  • Improved mental health, since vaping can make symptoms of depression and anxiety worse6.
  • Improved physical health.
  • Less preoccupation with vaping, which can lead to better relationships, more mental clarity, and an overall positive outlook.

Long term, you’ll experience better health and more resilience to both mental and physical ailments since nicotine actively harms the body5 and worsens mental health conditions. You’ll also save money and lower your chances of developing cancer, especially in the lungs.

Financial Savings

When you quit vaping, you’ll save the money normally spent on vapes. This can amount to a lot. For example, an average vape costs $12-20 dollars. The average vaper takes 365+ puffs a day7 and typically goes through 1+ vapes a week, though the average use, cost, and puffs-per-vape can vary widely. But you can expect to spend $1,000 to $1,500+ each year on vapes and cartridge refills. This breaks down to:

  • A month or two of rent, depending on where you live.
  • A few months of your utility payments.
  • A $5 cup of coffee every weekday for a year.
  • A new phone or laptop.
  • Getting a nice manicure or pedicure every month for a year.
  • Ordering takeout once every week for just under a year. 

The money you save by quitting vaping could go towards any of the above examples, or you could put it in savings, your 401k, a Roth IRA, or any other investment account. If you put $1,500 a year into a Roth IRA in your early twenties and retire at 65, you could accrue over $370,000.

Improved Quality of Life

Without a dependence on vaping, you’ll enjoy an improved quality of life. You can expect to feel more present in day-to-day moments, which can benefit your friendships, relationships, and feelings about yourself. You won’t feel preoccupied thinking of vaping, when you can vape next, and where your vape is.

Preparing to Quit Vaping

Preparing to quit and setting up a strategy, or “quit plan”, can streamline your quitting process and help you prepare for any potential setbacks or detours. Your quit plan includes your motivations and reasons for quitting, which can remind you of your goals when things get tough. It will also include your quit date, your triggers and vaping habits, and your support system.

Set a Quit Date

Set a clear quit date rather than waiting for the right time or enough motivation. It could be a day or a week from now, but it should be close enough to anticipate and mentally prepare yourself.

Mentally preparing can set you up for success. You’ll know what’s coming and when it’s going to happen, which can make you less resistant to change. 

Tell your friends and family about your quit date, too. They can help you stay accountable and offer support as the day gets closer, as you begin, and as you navigate the ongoing quitting process.

Understand Your Vaping Habits

Knowing when and why you vape can help you quit. Keep a notebook handy or use your phone to track when you vape and what triggered the urge. You may notice you vape more at certain times of the day or when stressful events happen. 

Your quit plan can accommodate your habits and triggers once you know they’re there. For example, if you tend to vape once you wake up, you could incorporate a new habit into your morning routine to take its place. Yoga, journaling, or exercise could work for you. If you vape out of boredom, you could try playing a game on your phone, working on a puzzle, or taking a walk.

Build a Support System

Friends, family, and healthcare professionals can offer vital support during your quitting process. Let them know you’re planning to quit, your quit date, and what would help you most. 

For example, you could recruit a friend to be your daily accountability partner. Your doctor, therapist, or other professional can offer their support and clinical advice during your quitting journey. They can also refer you to therapy, quitting programs, or other resources.

Strategies to Quit Vaping

You can quit vaping with several strategies. Each has its pros and cons, so keep your lifestyle and goals in mind as you decide which would fit your needs. 

Gradual Reduction vs. Cold Turkey

Gradually reducing how much you vape means you slow your use in increments, like 50 less puffs a day, then 100, then 200, and so on. You could also limit yourself to one vape a week, then one for two weeks, then no vape at all. Gradual reduction can give your mind and body a chance to adjust to less nicotine and potentially soften withdrawal symptoms. However, gradual reduction takes longer. If you’re looking to achieve abstinence quickly, it may not be the best strategy for you. 

Going “cold turkey” means you stop all vaping and tobacco use at once. Some studies find this method significantly more effective8 than gradual reduction because the end goal and process is clearer than gradual reduction. Going cold-turkey means you stop vaping quickly, but the withdrawal symptoms can be more harsh and disrupting. If you’re adequately prepared for cravings and withdrawal symptoms, going cold turkey can work for you. 

Nicotine Replacement Therapy

Nicotine replacement therapy (NRT) can help quitting feel more comfortable9. It provides a small, controlled amount of nicotine to make withdrawals and cravings less intense. NRTs don’t contain the harmful chemicals and carcinogens found in vapes and cigarettes. The U.S.’s Food and Drug Administration (FDA) approved 5 types of NRT:

  1. Patches
  2. Gum
  3. Lozenges (hard candy)
  4. Nasal sprays
  5. Inhalers

You can find these NRTs at most drug stores, pharmacies, or grocery stores with a Health section. Their accessibility and affordability makes them a practical quitting tool. 

Prescribed medications like bupropion10 and varenicline11 can also help you quit by targeting areas of the brain that contribute to addiction and cravings. Talk to your doctor or psychiatrist to see if these medications may be a good fit for you.

You can manipulate NRT to fit your needs, which makes it a diversely effective tactic and harm-reduction strategy. You can even combine two methods, like patches and gum, and reduce them at-will. Many NRTs are sold in incremental doses, helping you reduce your intake over time. 

Behavioral and Psychological Strategies

Therapy can help you quit vaping. Working with a therapist or counselor, you’ll uncover if vaping has become a coping tool and behavioral strategies you can replace it with. Cognitive behavioral therapy (CBT) has become “the most well-established and efficacious” intervention12 for quitting vaping and smoking.

In cognitive behavioral therapy (CBT), you’ll learn to identify the thought patterns or distorted beliefs that lead to vaping. You’ll then learn how to correct thought distortions before they lead to negative emotions, rumination, and the desire to cope with them through vaping. 

Mindfulness-based interventions (MBI) have also been found to help12 people quit vaping. Mindfulness brings a greater awareness to triggers, your mental state, and your environment to help you navigate cravings. By identifying potential triggers and the emotions you feel, you’ll learn practical ways to protect yourself and how to tolerate discomfort without vaping. 

Managing stress can also help you during your quitting journey since stress can trigger the urge to vape. Drink plenty of water throughout the day and eat nutritious foods to help your body accomplish its daily functions. Regular exercise can improve your physical health and reduce stress. Practice self-care by giving yourself time to rest, relax, and enjoy hobbies.

Managing Withdrawal Symptoms

As you reduce or completely stop vaping your mind and body will go through withdrawal symptoms. Keep in mind nicotine withdrawals won’t harm you13, though they’ll likely feel uncomfortable. Here are some common nicotine withdrawal symptoms14

  1. Trouble concentrating on work or school.
  2. Feeling irritable and getting annoyed.
  3. Intense cravings.
  4. Feeling tired and groggy.
  5. Sleeping less or worse than usual.
  6. Frequent headaches.
  7. Increased appetite and hunger (nicotine reduces appetite15).

To deal with nicotine withdrawals and cravings, make sure you’re drinking enough water. This helps your body flush out toxins. Set a regular sleep schedule for yourself to combat daytime grogginess and trouble sleeping at night. And make sure your support system knows about your situation and can help as needed. A few other tips include:

  • Eat healthy snacks and keep them on-hand as your appetite returns. 
  • Take over-the-counter pain medications as needed for headaches.
  • Plan ahead for cravings and keep distraction tools on you. These could include fidget toys, a gaming system, a notepad for doodling/journaling, or relaxing phone games.

Staying Vape-Free: Long-Term Strategies

Relapse may be part of your recovery journey, and that’s okay. Remember why you decided to quit and reference your quit plan. Implement long-term strategies to keep your recovery strong, even after relapses.

Avoiding Triggers

Understanding your triggers helps you avoid them. Once you know what they are, you can adjust your daily habits or schedule to avoid them. For example, if a certain venue, bar, or restaurant triggers the urge to vape, try a new place. If people trigger the urge, keep a safe distance between them and connect with friends who make you feel supported and safe.

Songs, books, and TV shows/movies may also trigger cravings if you listened to or watched them when you vaped or if they feature vaping. Be mindful of how media makes you feel and how it can support, rather than damage, your recovery journey. 

Embracing a Healthy Lifestyle

New habits and lifestyle changes can improve your overall well-being, which can help you manage stress and other negative emotions without vaping. Try incorporating these habits and lifestyle changes into your daily routine: 

  1. Exercise for 30+ minutes daily. Do whatever feels enjoyable to you, whether that’s going on a walk, weightlifting, or swimming. 
  2. Eat a healthy, balanced diet with whole foods to fuel your mind and body.
  3. Set aside time for hobbies. If you already know what your hobbies are, invest time in them. If you don’t, try exploring new activities to see what you like.
  4. Practice self-care by doing something that soothes or relaxes you, like watching your favorite TV show, reading a book, or baking.
  5. Spend time with friends and those who make you feel loved.

Seek Ongoing Support

Ongoing peer, familial, or therapeutic support can strengthen your recovery. Stay in touch with loved ones and regularly attend therapy sessions to cope with challenges as they arise. Online forums and communities on social media also offer convenient support and a sense of camaraderie.

Resources and Help for Quitting Vaping 

You have many resources to use at any point in your quit journey, including online support, books, and podcasts.

Online Support

Websites like Smokefree.gov, CDC.gov/quit, and Truth Initiative offer educational resources and tips for how to quit vaping.

Quitlines

You can call or text quitlines to get immediate support, or sign up to text-based programs and get motivating texts during your journey. 

  • Get daily supportive texts through Smokefree.gov by texting QUIT to 47848.
  • Teens and young adults can enroll in This Is Quitting by Truth Initiative.
    • Text DITCHVAPE to 88709 and get daily text support related to your progress, concerns, and quit date. You can text COPE, STRESS, SLIP or MORE to get instant support.     
  • Search for quitlines and other quitting resources in your state.

Books

Podcasts

Listening to podcasts on how to quit vaping offers convenient and highly accessible support. You can incorporate them into your daily routines, like listening to one as you drive to work. Here are a few options to check out.

  1. The Quit Vaping Podcast hosted by Andrew Capriano
  2. Quit Smoking With Me: A 30-Day Interactive Podcast hosted by QR Clothing Brand
  3. Quit Smoking Now hosted by Dr. Daniel Seidman
  4. Quit Smoking Podcast: Quitting Isn’t Hard; Deciding To Is hosted by mrimax.

Professional Help

Therapists and medical professionals can help you safely quit vaping, tackle underlying causes, and feel supported in your journey. Search the internet or ask your primary care physician for a referral to find a specialist. Many counselors and therapists focus specifically on addiction and recovery, helping you understand behavioral causes and learn coping tools. 

Own Your Health And Wellness

Learning how to quit vaping sets you up for a lifetime of recovery. Remember to set a quit date, develop a quit plan that includes your goals and motivations, stay close with your support system, and get professional help. 

With a thoughtful quit plan and support system in place, you can embark on your recovery journey. If you relapse, that’s okay. Use your quit plan again to reorient yourself—take it one day at a time and remember everything you’ve accomplished, the benefits you’ve gained, and how far you’ve come.

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Debunking the Rock Bottom Myth: A New Perspective on Addiction Recovery

The “rock bottom” myth suggests someone must hit a catastrophic low point before they recover from addiction. While pain and negative consequences can motivate change, it can be misguided and even dangerous to require this of everyone with an addiction. Many recover or start treatment without hitting their rock bottom. Staying connected to loved ones, work, and daily life often supports recovery.

Rock bottom is considered the ultimate low in someone’s life, like losing loved ones, money, status, freedom, and possessions. It can be a singular event of cumulation of consequences. Everyone will have a different rock bottom, which makes the myth even less defined—one person may consider becoming homeless and unemployed rock bottom, another may consider getting divorced to be their rock bottom.

Viewing “rock bottom” as the only entry point into treatment can harm a person with addiction and their loved ones. Instead of waiting to reach rock bottom, they can take agency over their treatment journey and seek help whenever they feel it’s necessary.

What Is The Rock Bottom Myth?

The rock bottom myth views hitting “rock bottom” as a requirement1 for addiction recovery. It sees pain, grief, and negative consequences as motivators for going to and engaging in treatment. While this can be true and often is, not everyone needs to hit a breaking point to get treatment or want help. You certainly don’t need to reach rock bottom to deserve help. 

The rock bottom myth originated in the 12-Steps2 of Alcoholics Anonymous (AA), where hitting rock bottom was once a sign participants were ready to practice and commit to the 12 Steps (and recovery). Rock bottom was portrayed as a launching pad into recovery. If participants didn’t reach this point, they weren’t seen as being able to commit to recovery and/or recover fully.

More recently, the rock bottom myth has faded to make room for unique recovery journeys, motivations, and underlying causes of addiction.

The Dangers of the Rock Bottom Myth

Waiting to hit rock bottom and going through it as a prerequisite for recovery poses several dangers. The components of rock bottom can be dangerous in themselves, like homelessness or committing a crime. 

The rock bottom myth can also keep someone from getting treatment and continuing in their addiction, which harms their mind and body. Waiting for a flip to switch, an epiphany, or acute realization of being at rock bottom delays treatment and can contribute to denial.

Someone may hesitate to pursue treatment if they’ve not hit a clear breaking point. They may worry treatment professionals won’t take them or their needs seriously if they don’t have evidence of hitting rock bottom. This can delay treatment, cause shame, and deepen hopelessness. These feelings can even build into a crisis point.

Rethinking Recovery: Early Intervention and Support

Early intervention is found to be the most effective preventative measure2 against addiction and its consequences. It can prevent addiction from worsening to a breaking point, and the harms that come with that. Knowing you can get treatment at any point, not just at the end of your rope, can encourage people to seek treatment sooner. 

Recognizing signs of addiction can help you get treatment early. For example, you may notice you’re drinking every night and feel uncomfortable or ill when you try to stop. Even though it hasn’t affected your relationships, work, or finances, you still feel like something’s wrong. Getting treatment once you realize that can stop its progression and hitting rock bottom.  

Alternatives to the Rock Bottom Approach

Many avenues to recovery don’t rely on hitting rock bottom or anything close to it. You can find the motivation to heal and treat underlying symptoms through therapy, supportive relationships, and various community resources.

Therapies like cognitive behavioral therapy (CBT) and motivational interviewing can disrupt unhealthy thought patterns and teach healthy coping mechanisms. Exploring past events and trauma can also help you identify triggers, connect them to substance or behavioral addictions, and find new ways to cope.

Connecting to peer support and community resources prevents the isolation and loneliness that can feed into substance use. Stay close to friends and loved ones, and try joining an in-person or online group focused on recovery. Twelve-Step groups may be a good option for you, or you could attend non-12-Step groups like SMART recovery. You could also join non-recovery focused communities, like clubs or sport teams, to meet new people and grow your support network. 

These communities and support networks can jumpstart your recovery by offering a subjective view of your situation. For example, an honest conversation with a friend or family member may open your eyes to your need for treatment, before you start experiencing consequences. Listening to their concerns and ideas can inspire you to begin treatment with their support. 

Shifting Societal Perceptions on Addiction and Recovery

Addiction and mental health conditions aren’t fully understood by the public—unless it happens to them or someone they love. This misunderstanding can lead to prejudice and stigma, which can make it hard for anyone to admit to struggling with a mental health condition or addiction. This can hinder early intervention and land people at their rock bottom.

Awareness on addiction, mental health, and the realities of recovery can change how the public views these conditions. Rather than seeing it as something that must reach a certain drastic point for treatment, addiction can instead be seen as something you treat as soon as you notice symptoms, much like most illnesses or wounds. If addiction or mental health conditions were seen in this light, more and more people might feel willing to admit their struggles and seek treatment before it becomes consuming.

Thankfully, many efforts and organizations are actively working on making the public aware of the realities of addiction and mental health—and reducing stigma along the way.

  • To Write Love On Her Arms raises awareness for depression, suicide, self-injury, and addiction. They offer a message of hope and unity and donate to treatment efforts by selling merchandise. 
  • The Herren Project helps individuals and families find treatment with personalized support and scholarships to cover treatment costs. They’re founded by former NBA player Chris Herren, who recovered from addiction and seeks to reduce the stigma surrounding recovery, bring awareness, and provide hope.
  • Red Ribbon focuses on youth and drug use prevention in schools. They advocate for drug use prevention and recovery, hosting events to spread awareness and help more and more people commit to drug-free lives.
  • The Pan American Health Organization (PAHO) runs a mental health awareness campaign addressing stigma and discrimination. They encourage countries and people to #DoYourShare in reducing stigma and making treatment more accessible.
  • CALM’s “Suicidal doesn’t always look suicidal” campaign uses photos and videos of people before the took their own life to bring awareness to suicide, encourage treatment, and start much-needed conversations without shame or judgment.
  • State campaigns are often run by state governments and aim to bring awareness to addiction and help people connect to treatment. Search the internet for local campaigns or check community centers, libraries, and churches in your town or city.

How to Seek Help Without Hitting Rock Bottom

You don’t have to hit rock bottom to heal. If you’re experiencing symptoms of addiction or a mental illness and notice they have an effect on your life, ask yourself, “Do I want to keep living like this?” The answer can inform what you do next.

If you answer no, you can begin seeking treatment or implementing changes into your daily life. You can set up an appointment with your primary care physician, bring your concerns to them, and see what they recommend. Keep questions like these in mind to get a full understanding of your condition and treatment options:

  1. Do my symptoms and experiences fall under a diagnosis? If so, which one(s)? (This can help insurance cover the costs of treatment.)
  2. What lifestyle changes or new habits would you recommend to improve my symptoms?
  3. Do you recommend I start medication to manage my symptoms? If so, which one, and what are its side effects?
  4. What type of treatment or level of care would you recommend?
  5. Will I need a referral for my next steps in treatment?

Use Recovery.com to find treatment centers for your condition and preferences, filtering by insurance coverage, amenities, and location. 

Helping Someone Else

An open and non-judgemental conversation with a friend or loved one could save them from the life-altering effects of hitting rock bottom—and even save their life. 

You may notice a friend or family member acting differently; seeming ‘off.’ They may drink more often or get drunk more regularly. They may seem sad and view life through a suddenly cloudy lens. If you notice signs like these or just intuitively know something’s wrong, voice your concerns calmly, non-judgmentally. Here’s how that could look:

  • “I’ve noticed you seem down lately. Would you like to talk to me or someone else about it?” 
  • “I see you’ve been drinking more and more often. Do you think you might need help to stop?”
  • “I feel like you’ve been acting differently lately—you seem sad. Can I help you, or help you find help?”

Together, you can look into treatment options, just talk, or both. Your support and care can make all the difference. 

Bridging Rock Bottom With Early Intervention

You don’t have to hit your breaking point to heal. Though the rock bottom myth holds truths about motivation to change, it’s not necessary for successful recovery. Getting help as soon as you notice signs in yourself or someone else can be key to early intervention and healthy living.
Browse Recovery.com to find a treatment center that fits your needs.

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Rural Recovery: Challenges and Hope

Rural areas offer great benefits, like a slower pace of life, open fields, and close-knit communities. But what happens when they can’t provide the resources someone vitally needs, like addiction and mental health treatment? Lacking what many urban dwellers take for granted—access to resources—can endanger the billions of people living in rural communities worldwide. 

Thankfully, technology has opened new doors for rural areas. With just a phone or laptop and internet access, people can attend therapy online and even virtual rehab. Increased mental health awareness in small communities may also create new and improved resources for areas in desperate need.

To learn more about the healthcare challenges in rural areas and how providers navigate them, listen to our recent podcast episode featuring Dr. Jonathan Rosenthal!

Behavioral Health Challenges in Rural Areas

About 1/5th of rural Americans have a diagnosed mental health condition1. Urbanites make up close to the same. However, those in rural areas have more trouble accessing care and finding clinicians, as opposed to urban cities with multiple clinics and practices to choose from. 

Over 60% of rural Americans live in ‘mental health provider shortage’ areas1, with 65% of rural counties without psychiatrists. Waiting lists for therapy or more intensive care can extend for months. Limited mental health knowledge and stigma often prevent rural residents from seeking treatment at all. If they do, low availability often means they must choose the first provider they can get, whether they’re a knowledgeable fit or not. Personalized care can become more of a luxury than a necessity.

Primary care physicians (PCPs) often become the first and only line of defense for mental health conditions and substance use. While PCPs can prescribe medications and recommend next steps, they often don’t have the specialized training in mental health or addiction to educate and support patients properly.

A Top Challenge: Growing Suicide Rates in Rural Communities

Rural residents are twice as likely to die by suicide than urban residents1. Isolation, stigma, poverty, and an inability to access care contribute to the steadily growing rate of rural suicides. Timely access to care, crisis services, and increased awareness of mental health could lower the risk of suicide among rural residents, particularly veterans and young adults. 

Boundaries to Effective Care in Rural Communities

People in rural areas face several prevalent barriers to care, including limited availability of resources, long travel times to get to treatment, and stigma. 

Lack of Access

Here’s a story highlighting a common treatment scenario in rural communities, where the necessary treatment simply isn’t available:

  • Rosie has been struggling with severe depression and loneliness. After months of waiting, she finally got into therapy. Rosie thinks group therapy would help her feel less alone and stigmatized. Her therapist agrees, but tells Rosie they don’t have any groups in town. Rosie keeps going to individual therapy but misses out on an aspect of treatment she feels is crucial.

Not having access to is the biggest bar to effective care1. Often, those in rural communities simply don’t have clear or easy access to treatment (or any access at all) and thus don’t receive it. And when they do seek treatment, overwhelmed medical providers can only refer to whatever resources they have and hope availability opens up.

Rosie’s story is a poignant illustration of the challenges faced by those seeking mental health care in rural areas. After enduring a prolonged wait to receive therapy, she encounters another hurdle: the absence of group therapy options in her area, which she and her therapist agree could be vital for her recovery. This scenario highlights the disparity in mental health resources available in less populated regions and the significant impact it can have on those in need of comprehensive care.

Long Wait Times

Waiting time poses another barrier to care. Here’s a second scenario highlighting this:

  • Darren has a paralyzing fear of socializing and talking in groups. He feels something isn’t right and seeks out therapy, but hears he’ll have to wait at least five months to get in. To manage his symptoms in the meantime, Darren starts bringing alcohol with him to work and getting tipsy to deal with his social anxiety. 

With these long wait times, symptoms can worsen; patients could lose motivation and back out. Being unable to access care could lead to substance use as a way to cope with conditions like depression, trauma, or anxiety. 

Darren’s situation underscores the pressing challenges that arise from the lack of timely access to mental health services. Suffering from a paralyzing fear of socializing and speaking in groups, Darren recognizes the need for professional help and reaches out for therapy. However, he bumps into a discouraging five-month wait. In a desperate attempt to manage his escalating anxiety, Darren resorts to bringing alcohol to work, using it to lessen his discomfort in social situations. This scenario highlights the detrimental effects that can occur when immediate mental health support is unavailable.

Behavioral Health Illiteracy

People in rural communities may not know how to identify behavioral health issues1 or how to get treatment. Bigger cities and communities often have more programs and initiatives highlighting behavioral health treatment and broadening awareness.

Stigma

Without adequate knowledge of behavioral health conditions, stigma can make mental health challenges and addiction seem unimportant or weak, discouraging rural residents from seeking help. Living where everybody knows everybody, they may worry they’ll be judged if they try to get help or admit to a problem. 

Travel Times

Rural residents often have long drives to get to a treatment facility or clinic that meets their needs. Juggling the time spent on the road, work, and other personal obligations can delay care2 or keep them from seeking it altogether. Here’s a predicament a farmer may face when trying to get treatment:

  • Bill seeks out treatment for his alcohol use disorder and needs a psychiatrist to go to once a week. The closest psychiatrist to him practices an hour and a half away, which means he’ll be gone for almost four hours each time. But Bill runs his own cattle farm, and he needs to milk his cows every morning and ensure they’re fed. Leaving for 4 hours feels out of the question; he cancels his appointments and decides to deal with his symptoms alone. 

Solutions for Better Access and Support

Rural areas need more general physicians, therapists, and specialists to meet the rising demand for behavioral health services. Incentive programs in some states encourage new physicians to practice in rural areas1, which could steadily grow their workforce and improve access to care. Other solutions, many already in play, include:

Virtual Care

Virtual care uses the internet3 to connect patients and care providers virtually. Since COVID-19, virtual care has become more commonplace and can serve as a vital connection for rural residents and treatment providers. You only need a phone or laptop and an internet connection to access virtual care. You’ll use a secure online platform to conveniently meet with a doctor, therapist, psychiatrist, or other healthcare provider.

With virtual care, you don’t have to live in a certain city or near a therapist’s office. You can even attend residential rehab online and outpatient levels of care. And with a larger pool of providers and specialists to choose from, you can get into treatment faster and find care specialized to your needs. 

Incentives for Rural Providers

Some state governments have incentivized more healthcare providers1 to practice in rural communities. If they practice for a set number of years, they receive additional financial compensation. If every state had the funding for this initiative, it could repopulate the rural workforce with eager health and mental health providers.

Increased Behavioral Health Training

Additional training would benefit current rural providers1 and help them make better-informed decisions on patient care. Primary care physicians would understand all the available options, including virtual care and local crisis services for mental health and addiction. Some programs have started training non-professionals to provide peer support, which has had success in the rural Native Alaskan community.

Known and Accessible Suicide Prevention Strategies

Death by suicide occurs more commonly in rural populations1, especially in kids, young adults, and older adults. Social isolation and not knowing what support they have can lead to untreated crises. Many programs and crisis services do exist and specifically serve rural populations, like local crisis teams, but residents don’t often know they’re there.

Educating community members on their available crisis services and support programs could save lives. Community leaders could make their crisis services more prominent and accessible by posting them in daily newspapers and highlighting crisis hotlines like 988 (National Suicide Prevention Hotline). Schools, churches, and businesses could also spread the word to destigmatize mental health and inform residents of their resources.

Better Support for Physicians

Physicians and mental health professionals face burnout in all settings, but rural providers can end up shouldering high caseloads and pressure to treat more people than they reasonably can. Compassion fatigue and discouragement can drive providers to areas with better support, so providing support in rural settings could help them stay. Financial incentives could bring more practitioners to rural areas, also lightening the load for current practitioners. 

Psychological care, peer support, and financial benefits can help providers retain their well-being and compassion, essentially helping them help others.  

Future Goals and Ideas

In an ideal world, rural populations would have the same access to and knowledge of mental health and addiction care as urbanites. Virtual health would fill in the gaps, with more better-trained and better-supported providers meeting the high need and demand for behavioral healthcare. Awareness and education on behavioral health would reduce stigma and help people feel more comfortable asking for help. 

Low-Cost Clinics

Low-cost clinics, funded by grants or donations, could offer the affordable care many rural residents in poverty need. Staff at these clinics could educate patients on good mental and physical health, with free resources for improving their diet and creating healthier habits.

Funding Local Resources

Funding for local programs could strengthen community services, too, helping them offer more robust non-clinical services. For example, funds to a local crisis support unit could go towards hiring full-time staff with specific crisis training.

In rural areas and beyond, everyone who needs treatment should have a clear path to it and support along the way, whether from their doctor, family, other community members, or all three. 

Learn more about future goals and ideas in improving rural healthcare by listening to our recent podcast episode here!

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Sober Curious: Exploring a Life Beyond Alcohol

The sober curious movement is reshaping how people view and consume alcohol. Many are questioning the role of alcohol in their lives, which encourages a reflective look at drinking habits and the potential benefits of reducing or abstaining from alcohol altogether. 

This growing curiosity stems from various motivations, ranging from health concerns to a deeper desire for mindfulness and authenticity in social interactions. Explore if a sober lifestyle is right for you.

Introduction to the Sober Curious Movement

The term “sober curious” was popularized by Ruby Warrington in her 2018 book Sober Curious, which explores a life lived better without alcohol. Rather than focusing on complete abstinence for those with dependency issues, this movement invites everyone to assess their alcohol consumption critically. It has gained traction among people who don’t identify as having an alcohol problem yet feel alcohol doesn’t need to be central in their social lives.

The growing buzz around “sober curious” reflects a trend to reevaluate people’s relationship with alcohol and explore a life beyond its consumption. Curiosity and mindfulness towards alcohol consumption prompts individuals to question societal norms around drinking and consider the impact of alcohol on their physical, mental, and emotional well-being. 

Why People Choose the Sober Curious Path

Research shows that lifestyle behaviors, including alcohol consumption, play a significant role in overall health and well-being. Creating a balanced lifestyle may inspire people to cut back on alcohol, and, as they do so, make other positive changes. Healthy lifestyle choices, such as low to moderate alcohol intake, physical activity, adequate rest, and a balanced diet, can reduce the risk of cardiovascular diseases, cancer, and other health conditions1. Drinking less can also help alleviate mental health symptoms like anxiety and depression2. 

In addition to lowering alcohol intake, the sober curious movement explores alternative ways to socialize, relax, and unwind. Alcohol-free social events, mocktails, and wellness activities that promote holistic well-being help people connect and socialize while sober3. By embracing sobriety as a conscious choice rather than a restriction, you can be empowered to prioritize self-care and mindfulness in your daily life. 

Alcohol can often mask or complicate feelings, and being sober allows you to fully experience your emotions and deal with them in a healthier way. Practices such as meditation and yoga, which emphasize mind and body clarity, can promote overall well-being in those exploring abstinence. 

Benefits of Being Sober Curious

Physically, sobriety or lowered alcohol consumption can lead to better sleep, weight loss, and reduced risk of chronic diseases4. However, its benefits go far beyond the physical. 

Alcohol can exacerbate mental health issues like anxiety and depression2. Sobriety often brings a greater emotional balance and can make it easier to handle stress and other emotional challenges. It also allows for more genuine emotional experiences, providing better ground for processing feelings in a healthy way. Without the clouding effects of alcohol, sober individuals may think clearer and have better concentration. This can translate into improved decision-making skills and productivity, both personally and professionally.

The sober curious movement also helps people live authentically. The decision to reduce drinking links to overall wellness, authenticity, and personal growth5. Choosing to be alcohol-free can help you live in alignment with your goals and desires.  

Challenges and Considerations

Transitioning to a less alcohol-centric lifestyle can be a positive and transformative journey, but it often comes with its own set of challenges. In cultures where socializing often revolves around drinking, it may take time to figure out what strategies and situations are most beneficial.

One of the most common hurdles is the social expectation to drink at events, gatherings, or even during business meetings. This can make it difficult to abstain, as people may feel left out or judged by others who drink. For those who regularly drink, cravings can be a significant challenge. These cravings can be both physical and psychological, making the initial period of sobriety particularly tough. For many, simply pouring a drink and bringing the glass to their lips can give a dopamine hit6 (instead of the alcohol itself) that’s hard to let go. 

Alcohol is often at the center of a social gathering, and over time, many begin to equate drinking with bonding, community, and inclusion7. For example, certain drinking games can make you feel like you are part of the party. But when surrounded by the right people, you won’t need alcohol to feel loved and accepted.

Alcohol can also mask social anxiety or other concerns. Fortunately, as you explore a healthier, alcohol-free lifestyle, other tools can also help you overcome this coping mechanism. 

How to Embrace a Sober Curious Lifestyle

Exploring sobriety can be fulfilling, and adopting practical strategies can make the transition smoother and more sustainable. Here are some tips for those interested in reducing their alcohol consumption or becoming completely sober:

  • Mindful drinking: Before drinking, decide how many drinks you will have and stick to that limit. You can also slow down your drinking, which can help you be more aware of the effects of alcohol on your body.
  • Alcohol-free alternatives: Keep a variety of alcohol-free drinks at home, such as mocktails, non-alcoholic beers, sparkling waters, and teas. Many restaurants and bars also offer non-alcoholic beverages.
  • Plan ahead for social events: When attending social gatherings, bring your own alcohol-free drinks so you’ll have something to enjoy. You may also find it beneficial to have a simple response prepared when someone asks why you’re not drinking. You could say, “I’m choosing not to drink because it makes me feel healthier.”
  • Explore new hobbies and interests: Take up hobbies not associated with drinking, such as sports and arts and crafts. This can be a great way to make new, potentially sober, friends.
  • Support networks: You can inform your friends and family about your decision to reduce alcohol consumption so they can provide a supportive environment. Also, many online forums and social media groups focus on sobriety, which can provide inspiration, resources, and a sense of community. You may consider groups like Alcoholics Anonymous, SMART Recovery, or other local sobriety support groups where you can share experiences and receive encouragement.

Reducing alcohol consumption is a process, and it’s okay to have setbacks. Reflecting on your experiences, feelings, and challenges can help you adjust your goals and recognize the benefits of reducing alcohol. Treat yourself with compassion and consider each step part of a learning curve to achieve your desired lifestyle.

The Impact of the Sober Curious Movement on Society

The sober curious movement has the potential to challenge societal norms around alcohol consumption and reduce the stigma associated with not drinking. It’s also influencing the beverage industry to innovate more non-alcoholic options. 

By promoting open conversations about alcohol and encouraging individuals to make informed choices about their consumption, this movement fosters a culture of inclusivity and acceptance5. It provides a supportive community for those exploring sobriety or seeking a healthier relationship with alcohol. This movement also makes social gatherings more inclusive for those who choose to abstain.

These changes reflect a broader cultural shift towards wellness and conscious consumption, potentially leading to significant public health benefits including lower rates of alcohol-related diseases and accidents.

Creating a Healthy, Fulfilling Lifestyle

The sober curious movement invites you to rethink your relationship with alcohol and consider the benefits of reducing or eliminating alcohol from your life. It’s an opportunity for personal health transformation and a catalyst for broader societal change. Whether for physical well-being, mental clarity, or improved relationships, exploring a sobriety can be a rewarding and enlightening journey.

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What Is Self-Harm and Why Is It Done?

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

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

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

Understanding Self-Harm

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

Definitions and Forms of Self-Harm

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

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

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

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

The Psychology Behind Self-Harm

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

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

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

Addressing The Stigma Around Self-Harm

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

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

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

Factors Contributing to Self-Harm

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

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

Emotional Distress and Mental Health Disorders

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

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

Environmental and Social Influences

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

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

Signs and Symptoms of Self-Harm

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

Warning Signs of Self-Harm

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

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

Starting The Conversation and Next Steps

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

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

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

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

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

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

Support and Treatment Options

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

Professional Help and Therapies

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

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

Self-Care Strategies and Coping Mechanisms

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

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

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

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

Prevention and Building Resilience

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

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

Find Help and Hope

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

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

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Exploring Recovery and Treatment Options: Your Guide to Mental Health and Addiction Support

It’s a powerful decision to seek treatment for addiction and mental health conditions. Once you commit to recovery, you can begin the process of finding treatment that fits your needs. This can be much simpler than you might expect with the myriad of resources and treatment services available. 

This guide explores the various treatment options for addiction and mental health recovery, so you can identify what will work best for you and your recovery needs.

Understanding Treatment Options and Levels of Care

Your condition, its severity, and other factors typically determine your level of care. Consult with your doctor to see which level they recommend based on your unique situation. Treatment options include:

  1. Inpatient detox with the necessary medical support to manage withdrawal symptoms and make detox a more comfortable and safe experience. You’ll have 24/7 monitoring and support in a live-in environment.
  2. Residential treatment for intensive addiction and mental health treatment focused on your psychological needs and providing a safe, structured environment. Here, you live on-site and engage in full-time therapy to heal underlying factors.
  3. Day treatment offers 30+ hours of weekly therapy, and you’ll typically live at home with evenings available for work or family time.
  4. Intensive outpatient programs provide 20+ hours of weekly therapy in morning, afternoon, or evening sessions to accommodate work and personal needs.
  5. General outpatient includes 1-2 weekly therapy sessions to keep you connected to peers and professional support.
  6. Sober living provides peer housing to keep you connected with daily structure, routines, and accountability.
  7. Virtual treatment offers an all-online recovery experience, using secure online platforms to join meetings and speak with treatment providers in a location convenient to you.

Residential treatment, which usually lasts 28-90 days, provides more intensive care and a monitored living environment that’s substance-free and supportive. Outpatient offers less intensive care when you and your care team decide you feel comfortable living at home and having more independence. Some people progress through each level, starting with detox and ending with sober living. Others may only attend day treatment; your path depends on your unique needs.

When considering treatment, you can also get an idea of where you want to go—if you want to stay close to home, travel to another state (like a southern state in the winter), or go abroad for a completely new experience. Going close to home may be more convenient, while out-of-state or international treatment allows you to enjoy a new environment.

Therapy and Counseling

Therapy and counseling provide regular support on a weekly, biweekly, or monthly basis. You’ll talk 1:1 with a therapist or in a group setting to investigate your condition(s) and its root causes, develop coping tools, and adjust negative self-talk. Your therapist will use one or more evidence-based therapies, like cognitive behavioral therapy (CBT), dialectical behavioral therapy (DBT), or a trauma-focused therapy like eye movement desensitization and reprocessing (EMDR).

You can also attend Biblical counseling, marriage counseling, and family counseling to recover from addiction and mental health conditions.

Medication-Assisted Treatment (MAT)

Medication-assisted treatment (MAT) relieves withdrawal symptoms from opioids and alcohol. It can also prevent relapse by managing cravings1 and causing unpleasant reactions to substances, like Antabuse for alcohol use disorder2. MAT can also refer to psychopharmaceuticals, which are medications for mental health conditions3 like depression, anxiety, and psychotic disorders.

A doctor or psychiatrist prescribes MATs based on your symptoms and preferences. Together, you’ll identify how long you’ll be on the medication, effects you can expect, and any negative side effects to be aware of. They may develop a tapering plan to help you gradually lower your dose until you’re off the medication completely.

Support Groups and Peer Counseling

You can join a wide array of support groups for addiction and mental health recovery. Groups such as Alcoholics Anonymous are faith-based and follow the 12 Steps to maintain recovery.

Non-12-Step, peer-led groups include Self-Management and Recovery Training (SMART) peer groups, and spiritual groups. A therapist leads group therapies focused on a specific therapy, such as DBT groups.

Exploring Different Therapeutic Approaches

You have multiple therapies available to meet your unique needs. They’ll have different focuses and techniques, but all aim to improve your well-being and resilience. 

Cognitive Behavioral Therapy (CBT)

CBT addresses unhelpful thought patterns and thought distortions4, like black-and-white thinking (something’s either all good or all bad) and discouraging self-talk. Your therapist will help you recognize the thoughts and emotions leading to unhealthy coping behaviors, like addiction. Then, you’ll work on changing or adapting these distortions until they become realistic, positive, and/or manageable. For example, you may recognize shame as a driving factor for taking drugs. CBT helps you challenge that shame, find out where it comes from, and recognize you have other ways to cope. 

Dialectical Behavioral Therapy (DBT)

Similar to CBT, DBT is mindfulness-based and addresses unhelpful thought patterns but with the intent of coping, accepting, and adapting5 rather than challenging the thoughts. It’s renowned for its ability to treat borderline personality disorder, suicidality, and depression, but has wide-spread benefits. DBT can feel more validating and motivating for patients with ingrained thought distortions, encouraging them to navigate them without invalidating their experience and emotions. 

Motivational Interviewing

Motivational interviewing uses direct, person-centered motivation6 to encourage beneficial behavior and implement self-sufficient tendencies. It was first developed to treat alcohol use disorder and encouraged clients to “explore and restore ambivalence.” It helps clients recognize issues and how they’re going to cope with them by tapping into their inner values and goals. For example, a patient may recognize they have an issue with explosive anger; they value others and their feelings, and use that value to motivate changes in their behaviors.

Holistic Approaches

Holistic recovery options address each person as a whole, typically using movement or body-based activities to provide mental and physical healing. Examples include yoga, energy therapy, and creative therapies like art therapy and music therapy. These therapies engage mind and body, promoting recovery in the same. When combined with evidence-based therapies, they can be especially effective7. 

Specialized Programs for Dual Diagnosis

Having a dual diagnosis means you have two or more co-occurring conditions, like a substance use disorder and depression. Many rehabs and other treatment centers offer specialized dual-diagnosis care to treat addiction and its underlying causes. That’s because mental health conditions and addiction, or two mental health conditions, can cause the other8 and become an ongoing cycle. Dual-diagnosis treatment aims to address both conditions at once for a more integrated and personalized recovery experience.

A treatment facility with dual-diagnosis care will often begin treatment with in-depth psychological and physical assessments to diagnose co-occurring conditions and tailor your treatment accordingly. They may also have psychologists and psychiatrists on-staff to offer more informed mental health treatment.

Factors to Consider When Choosing a Treatment Program

Once you and your care team narrow down the type of treatment and level of care you need, you can then consider some key logistics to help you make a final decision. Keep the following factors in mind:

  • Location and accessibility. Is it easy to get there? Can you realistically make the commute as often as your treatment plan requires? Consider where you’d like to go for treatment, too—close to home, in another state, or abroad.
  • Cost and insurance coverage. Check to see if the treatment facility you have in mind takes your insurance. If they don’t, or if you don’t have insurance, see if you qualify for a scholarship program or if you can set up a payment plan.
  • Accreditation and licensing. Check to make sure your facility is properly accredited and licensed. They’ll typically include this information prominently on their website, like being accredited by the Joint Commission or CARF, LegitScript certified, and/or licensed in their state to provide treatment.
  • Individualized treatment plans. Will your treatment plan be personalized to your needs? You can confirm this by searching their website or speaking directly with staff to see how they’ll individualize your care.

Start Exploring and Forging Your Path to Recovery Today

Your treatment journey is yours and yours alone. The more you learn about your recovery options, the more confident you can feel starting the journey. Doctors and mental health professionals can also guide you through the process and help you figure out which treatment methods and alternative therapies will suit you best.
To browse a variety of treatment centers, use Recovery.com to see photos, insurance information, and an overview of each center’s treatment options.

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Empowering Support: Resources and Strategies for Loved Ones in Mental Health and Addiction Treatment

Addiction and mental health conditions don’t only affect the individual—they affect the entire family unit. If you know someone in recovery, chances are you are a part of the healing process. 

Support from loved ones plays a critical role in the treatment journey, not just as a supplementary aspect of care but as a core component of successful recovery. Your help is a profound act of love, but it comes with challenges. Loved ones can face obstacles that test their resilience, patience, and emotional stability. Understanding these challenges is crucial for developing strategies to navigate them effectively. 

Understanding the Role of Loved Ones

Each person’s journey with recovery looks different, and so does the support of their loved ones. Regardless of when you joined their treatment journey, your help matters. 

When a person undergoes addiction or mental health treatment, support from loved ones can greatly improve their outcomes1. Family engagement can lead to fewer relapses, longer duration between relapses, reduced hospital admissions, shorter inpatient stays, and improved compliance to medication and treatment plans.

These massive patient benefits are likely why you want to help your loved one through recovery; however, witnessing their struggle with mental health issues or addiction can be emotionally taxing2. The constant worry and need to provide ongoing support can be physically and mentally exhausting. This can lead to emotional burnout3, where the supporter feels overwhelmed and unable to continue providing care effectively.

Assisting a loved one through treatment requires patience, understanding, and a compassionate approach. Your guidance during this time is invaluable; however, remember that you don’t have to do it alone. There are many resources to support you and your loved one during recovery.

Types of Resources Available

To support your loved one to the best of your abilities, you will need outside help. Fortunately, there are multiple avenues available.

Educational Resources

Substance use disorders and mental health conditions can be very complex. The more you know about the condition(s), and what your loved one is going through, the better equipped you both are to navigate recovery.

To learn more about different disorders, types of treatment, insurance coverage for rehab, and more, visit our Resource Library to explore comprehensive articles covering a variety of educational topics.

You may also do your own research and talk to medical professionals to stay informed. Reading up on the condition(s) can provide you with a basic understanding of the symptoms, treatments, and potential risks. Speaking with a doctor or your loved one’s care team can offer personalized insights and information. 

Support Groups

Alcoholics Anonymous (AA) and Narcotics Anonymous (NA) groups use the 12-Steps program as their foundation. AA and NA hosts meetings for family members of people with substance or behavioral addictions to learn from the others’ shared experiences. They offer in-person or virtual groups across the country. Find an Al-Anon or Nar-Anon group near you. 

SMART Recovery also offers family support groups, however they differ from the 12 Steps by focusing on one’s resilience and ability to overcome addiction rather than a higher power.

For those with a loved one in mental health care, the National Alliance on Mental Health (NAMI) provides family support groups. During sessions, peers discuss their experiences to foster understanding and hope. You may work on coping skills, forgiving yourself for past mistakes, releasing judgment, and embracing resilience. Groups are free and confidential. Find a NAMI family support group near you.

Therapy and Counseling

Family therapy will likely be an option as part of your loved one’s treatment plan. Addiction and mental health treatment is more effective with family therapy4, helping both the person in recovery and loved ones. By making positive changes in family dynamics, therapy can reduce the stress of having a loved one in treatment and improve how families treat each other as a whole. In a family therapy session, you can set boundaries, work on communication skills, and resolve conflicts.

You may choose to seek professional 1:1 counseling. It can provide a confidential and safe space for you to process your feelings, develop coping strategies, and maintain your well-being while supporting your loved one. Your therapist might help you communicate your boundaries, prioritize self-care, and practice stress management techniques.

Strategies for Supporting Treatment

Supporting a loved one through treatment for mental health issues or addiction is a compassionate yet complex journey. It requires patience, understanding, and a proactive attitude to support your loved one and take care of your own well-being. A well-rounded approach, emphasizing helpful communication, is key. 

Effective Communication Techniques

Talking to someone who’s experiencing addiction or mental health issues can be an opportunity to show your empathy and understanding5. You can approach these conversations with a calm and non-judgmental attitude. Show that you genuinely care and want to listen. And be clear that you’re concerned about them.

Encourage them to share their feelings by asking open-ended questions like “Can you tell me what you’ve been going through?” or “How have you been feeling lately?” 

Try to make your loved one feel seen by acknowledging their experiences. You can say things such as “Tell me how you are feeling, I care about your feelings and well-being,” or “I am right here for you. Tell me how I can help you.” Empathize with what they’re experiencing—they’ll be more likely to trust you for help.

Your loved one is going through a challenging time, so try your best to be patient. Stay calm and collected when they tell you about their feelings. Make sure they know that they don’t have to go through this alone. Remind them that seeking help is a positive step.

Setting Boundaries and Practicing Self-Care

Setting healthy boundaries can help maintain a positive relationship dynamic and prevent enabling behaviors. Boundaries are essential for both your loved one and yourself, as supporting someone in recovery can be emotionally taxing.

For example, you can express that you won’t participate in activities or situations that enable their addiction, but you’ll support their recovery efforts. This could look like withholding money they would use to buy drugs or not bailing them out of jail. You can offer your help finding appropriate treatment and stay consistent with your support. 

Take care of yourself by setting healthy boundaries, seeking support from others, and practicing self-care. You cannot care for someone else if you are not taking care of your own needs first.

Encouraging and Reinforcing Positive Behaviors

Recognizing both big and small achievements propel the recovery journey. Your loved one is likely to sustain recovery by staying positive and motivated6. Conversations should stay optimistic and realistic—acknowledge their hard work and express your belief that they can overcome these challenges. You can offer regular support and words of affirmation with your love and confidence in their ability to recover. 

Milestones could look like attending therapy sessions regularly, reaching sobriety cornerstones,  or simply having a good day. You can personalize celebrations to what your loved one finds meaningful and enjoyable, such as a favorite meal or a small gathering with close friends and family. 

Establishing traditions around milestones can give your loved one something to look forward to. For example, for each month of sobriety, you might plant a new flower in the garden.

Ways to Help Loved Ones Help Themselves

One of the best ways you can help your loved one is by guiding them towards tools to effectively sustain recovery by themselves. Your loved one may deal with uncomfortable feelings for the rest of their life because of their condition(s). Creating healthy habits can manage discomfort during their journey.

Outside of professional treatment, your loved one can participate in multiple self-reflection and self-care techniques to support their recovery. Taking time to reflect on personal values and treatment goals can help your loved one stay aligned with their desires. Journaling can be therapeutic7, so encourage them to write responses to questions such as 

  1. What events or decisions led you to this point in your recovery journey? How do you feel about them now?
  2. What triggers have you identified that impact your mental health or addiction? What healthy coping mechanisms have you found effective?
  3. What are the most important lessons you’ve learned from your experiences before and during recovery?
  4. What achievements, big or small, have you made in your recovery? How did you accomplish them?
  5. What personal strengths have you discovered or strengthened through your recovery process? How have they helped you?
  6. How has your journey affected your relationships with family and friends? Are there relationships that need mending or strengthening?
  7. What are you grateful for today? How does gratitude impact your recovery journey?
  8. Write a letter to yourself expressing compassion and understanding for your journey. What would you say?

You could offer to engage in healthy activities with your loved one to support their recovery. You might take a walk or do yoga with them for exercise, and you could make healthy, nutritious dinners with them. Your loved one may enjoy creative outlets such as painting, so you could do a weekly paint night with them. And promote supportive relationships with family, friends, or support groups who understand and encourage their recovery journey.

By integrating these healthy self-care practices into daily life, your loved one in recovery can build a strong foundation for sustained well-being and resilience. You play a valuable role in their treatment journey, so be sure to give yourself the love and recognition you deserve. With your help and professional support, your loved one can create a healthier, more fulfilling life.

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What Is Generational Trauma? Definition, Examples, and Effects

Generational trauma affects a generation’s worldview, mental health, and overall well-being, starting with something that happened to the parents. Their children, and their children’s children, can carry the effects of trauma despite not living through it. 

Generational trauma can be passed down through learned behaviors, parenting styles, and can influence children’s genetics, predisposing them to mental and physical health challenges. 

What Causes Generational Trauma?

Generational trauma is caused by a parent, or both parents, experiencing trauma1 and transmitting it to their children. The parents can be part of a collective group, like Holocaust survivors, or singular survivors of a traumatic event like childhood abuse, disasters, or rape. 

Children with generational trauma don’t experience the trauma directly. Instead, the effects of it pass down from their parents and can leave their children with symptoms and worldviews as if they did directly experience it. Without treatment, generational trauma can pass down through multiple generations.

Examples of Generational Trauma

Generational trauma can affect entire groups and races. For example, Indigenous and minority communities still feel the effects of racism, brutality, and segregation. Survivors of war and Holocaust survivors similarly experience collective generational trauma. 

Since generational traumas often impact a group’s culture and way of life, newer generations may collectively seek out more information about their history and the traumas affecting them in the present day. Some groups and races may not be comfortable with that yet, but many are. Here are a few examples of generational trauma in specific groups/races/communities.

Indigenous Communities

Residential schools in America and Canada housed Indigenous children in an attempt to disseminate their culture, impose religion2, and ultimately force Indigenous children to adopt a Western culture. Malnutrition, racism, violence, genocide, and abuse in and out of residential schools imposed trauma that’s extended over generations.

Indigenous communities bear generational trauma as a collective group, with singular instances of trauma in each unique family and community. Children and grandchildren of those who were in residential schools and victims of colonization can feel the effects of their trauma despite not having gone through it themselves.

Asian Communities

Past wars, immigration, imperialism, and racism can all cause generational trauma in Asian families and their community as a whole. Many Asian Americans also bear the “model minority” label3, where generations are continually expected to behave with gratitude towards America and to forget the trauma in their past (and America’s contribution to it). Thus, silence can prevail between generations, which further distributes generational trauma3. 

Black Communities

Slavery, racism, segregation, and violence impacted black communities from the slave trade and continued racism from it. Black families and communities in America share a haunting past of death, brutality, and inhumanity that still carries into the present. As a result, generational trauma can pass through families and affect generation after generation.

African Americans have been segregated and not seen as equals. Racial violence has been hidden and expected to be forgotten. Even in present-day America, issues like these continue to affect new generations and promote further generational trauma. 

Holocaust Survivors

The men, women, and children who survived the Holocaust (1933-1945) can carry the burden of generational trauma. Murder, assault, racism, and genocide impacted Jewish families and left deep scars in their lineage. Survivors experienced unforgettable horrors and developed post-traumatic stress disorder.

The effects of the trauma passed through generations of Jewish families in and outside Europe. The brutality of the Holocaust continues to shake and affect Germany, European countries, and America despite efforts of justice and healing.

Other Genocide Survivors

Several countries and cultural groups within them have experienced genocide. Rwanda, for example, experienced genocide in 1994. Genocide has also happened in Darfur, Bosnia, Herzegovina, China, Ukraine, Armenia, and more. Murder, violence, theft, and rape were often used as weapons. 

Those who survive genocide are often left with emotional scars. Many women and girls, for example, were raped and mutilated. The communities and cultures who survived genocide bear the weight of it and can pass that down in future generations, especially as groups try to rebuild relationships and reestablish harmony. 

How Is Generational Trauma Passed Down? 

Trauma can pass through parenting styles, imposed worldviews, and, as research recently suggests, genetics. For example, mothers in the Holocaust were found to pass on the genetic changes4 that dysregulated their stress response. That’s because of epigenetics, or how your environment and behaviors affect how your genes work5. Biological and genetic changes can make children more disposed to inherited health and mental health conditions.

Silence can be the catalyst3 for generational trauma. Older generations may not feel comfortable talking about, or at all acknowledging, their trauma. Burying their trauma can inadvertently pass it on to their children, who pick up on their traumatized state and adapt in response. 

Children may adapt by becoming overprotective1 of their parents, by holding onto the trauma and attaching to it, and by taking their parent’s view of the world to maintain their idea of safety. They may see the world as unsafe, unfriendly, and feel isolated by what their parents or grandparents went through. 

How Does Generational Trauma Affect Families?

Families can become disconnected and distant as a result of generational trauma. Parents experiencing PTSD and trauma may struggle to form secure attachments to their kids, affecting their emotional growth and wellness. An unwillingness to talk about obvious trauma can frustrate children and derail their desire to heal. 

Children may also feel the burden of fixing the trauma. They may see how it affects their parents and subconsciously decide perfection can fix their parent’s problems and restore their family. Perfectionism, anxiety, and obsessions can then pass down to their children and extend the original trauma’s effects. 

Ultimately, unacknowledged and untreated generational trauma can forfeit familial closeness and intimacy. Parents and children can then turn to maladaptive coping strategies, like substance use, to cope with the initial trauma and its later effects.

Effects of Generational Trauma

Generational trauma has a few key effects6, including:

  • Fused identity with parents and what they experienced
  • Poor self-esteem
  • Self criticism—”Why am I struggling with this when my parents had to go through ___?”
  • Worrying the initial trauma will happen again
  • Guilt
  • Hypervigilance
  • Mental health conditions, like anxiety and depression

Breaking The Cycle of Generational Trauma

If silence is the catalyst of generational trauma, then conversation is its mediator3. Having open conversations about the traumatic experience educates children, helps older generations process, and can prevent trauma’s effects from passing further. 

In these conversations, emphasizing collective resilience can help survivors3 and their children heal. Collective resilience occurs when a group comes together to get through a challenge, rather than isolating, and recognizes their strength. Facing generational trauma can make future generations more adaptive6 and resilient to future challenges. 

Leaning into tradition and culture can empower old and new generations and instill resilience. Storytelling, traditional activities, and other cultural practices can help survivors acknowledge what happened, its effects, and their efforts toward collective healing.

Parents can also prioritize mental health treatment to improve how they communicate with their kids, how they react to challenges, and how they cope with trauma they experienced without it inadvertently affecting their parenting. 

How to Heal Generational Trauma

Parents and their children—and their children—can also heal from generational trauma through mental health treatment. A mental health professional, like a therapist, psychologist, or counselor, can help those affected by generational trauma process the past and move into the present.

A mental health professional can also help challenge worldviews affected by generational trauma and expose truth. They may use evidence-based therapies like cognitive behavioral therapy (CBT), which challenges unhelpful thought patterns and their resulting behavior. 

Internal family systems (IFS) therapy takes a more creative and engaging approach to identifying generational trauma and equipping your inner Self to heal it. In IFS, generational trauma is identified as an outcast part of yourself that your inner Self can heal. You’ll learn to identify generational trauma and how to realize your innate ability to heal.

Find Help for Trauma

Attending a residential rehab center for trauma can help you take focused time for healing in a safe, non-triggering environment. Browse our list of rehabs that treat trauma to see photos, reviews, insurance information, and more.

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Healing Trauma, Brain, and Body with Bessel van der Kolk

Dr. Bessel van der Kolk is a psychiatrist, researcher, educator, and author of The Body Keeps the Score. His book, published in 2014, explains how and why trauma stays within—and transforms—the body. Decades of experience and research, much of it outside treatment norms, led Bessel to write his best-selling book, now translated into 43 languages. 

Since publishing, clinicians and the general public alike have used his research and insight to develop new understandings of trauma and its effects on the whole body. We’ll dive into the themes and topics covered in van der Kolk’s momentous novel.

Author’s Background

Dr. Bessel van der Kolk began his career in trauma studies/treatment in one of the first-ever clinical research centers studying people with trauma. He began by studying post-traumatic stress disorder (PTSD) and how mental health medications could affect it. Van der Kolk worked directly with traumatized adults, many of them veterans, to study how trauma works and how people heal. 

Bessel van der Kolk’s research and treatment focuses on creating safe connections to the self and others and becoming aware of inner emotional states. He’s studied various treatments for trauma, including yoga, eye movement desensitization and reprocessing (EMDR), neurofeedback, and psychedelic therapy. 

His book encompasses his years of research, what he discovered about trauma (and narratives he found were false), and what he’s found can help people heal. 

Overview of The Body Keeps the Score

The Body Keeps the Score highlights the connection between trauma and the physical body, emotions, and the truth of certain behaviors (like avoidance, substance use, and rage). Bessel’s direct work and study with PTSD patients informed his conclusions, theories, and proven hypotheses. 

He describes and explains the symptoms of PTSD, why they develop into risky behaviors, and why traumatic stress affects and dictates neuroscience. Bessel led the forefront of the notion that the mind and body connect—and he proved it on many accounts. His book explains his findings, reasons how and why trauma lives in the body, and how traumatized patients can find genuine healing. 

Van der Kolk’s proposed and proven treatments for PTSD veered from pharmacotherapy and traditional therapies, where patients were primarily suggested to talk about their experience until it no longer bothered them. As Bessel and his colleagues found, this could lead to retraumatization, avoidance, and treatment failure as a whole. Somatic approaches, EMDR, psychedelic therapy, and more became his new modes of healing. 

Clinicians, patients, and loved ones alike found Bessel van der Kolk’s delivery to be empowering and educational. Despite his book’s clinical complexities and neurological themes, Bessel makes the information easy to read, insightful, and moving for the general public.

Exploring Trauma and the Brain 

Trauma is more than just a feeling or a thing that happened. It has a definable and proven ability to change the brain, altering the way it works until the trauma is treated. 

In his studies and experiences with patients, Bessel found people would re-experience the sensations of trauma at a neurological level, which would then affect breathing, heart rate, and other physical responses (Van der Kolk, 2014).

This often begins in the amygdala, which signals fight-or-flight (producing adrenaline) and releases stress hormones. For many traumatized people, their bodies don’t stop secreting these hormones because they don’t often feel safe. Their brains and the many parts within it adapt to respond to perceived threats, which can affect physical health, mental health, and your wellness as a whole. 

Neurological Impacts of Trauma

Bessel van der Kolk and colleagues found multiple neurological impacts of trauma. In one instance, they found a traumatized person’s brain activated in the visual cortex, right limbic area, and deactivated in the Broca’s cortex (where language is produced) (Van der Kolk, 2014). Additionally, the “self-sensing” areas of the brain simply did not activate when PTSD patients were asked to sit still and think about nothing, which naturally triggers an awareness of self (Van der Kolk, 2014).

These findings meant patients neurologically responded to the intense emotions of relieving their trauma, as expected, but also went into a state of “speechless horror” (when the Broca’s cortex deactivated). Bessel found this to be the reason why many trauma victims are physically unable to relay what happened to them, and he could see it in real-time on the scan. Many also could not feel a sense of self, instead feeling separated from their body and unaware of sensations like touch.

As long as trauma sensations remain stored in the memory, any activation may trigger the same sensations and feelings; as if the trauma is happening again. Bessel saw this through brain imagery and observing his patients’ reactions to stimuli related to their trauma. 

Neuroplasticity for Recovery

Just as the brain can learn to live in a state of arousal, it can also learn to regulate. The areas of the brain, like the amygdala, can go back to healthy functioning. This ability is called neuroplasticity, or “a process that involves adaptive structural and functional changes2 to the brain.” 

Neuroplasticity offers hope to those with trauma. In the same way their brains adapted to survive, so they can adapt to live fully. 

Trauma’s Manifestation in The Body

Trauma does not go away without treatment. It lingers in sensations, memories, flashbacks, immune diseases, sleep problems, and asthma attacks. Mysterious illnesses without cause may point to the body simply trying to deal with the effects of being in survival mode long after you’ve survived the event. Such strain on the nervous system can eventually lead to mental and physical illness (Van der Kolk, 2014).

The Body Keeps The Score

Somatic symptoms without a clear physical cause commonly affect traumatized adults and children. Examples include:

  1. Autoimmune disorders
  2. Sleep disorders and insomnia
  3. Skeletal/muscular problems
  4. Asthma 
  5. Numbness
  6. Migraine headaches
  7. Fibromyalgia
  8. Chronic fatigue
  9. Irritable bowel syndrome
  10. Chronic back and neck pain

In one example from Van der Kolk’s book, a woman with asthma attacks requiring hospitalization eventually realized she was experiencing a physical manifestation of intense emotions (related to childhood trauma). By focusing on the connection between them and addressing the emotions, she stopped having the attacks and needing hospitalization. This highlights the powerful connection between mind and body. 

Therapeutic Approaches to Recovery

Dr. van der Kolk found and practiced multiple therapeutic approaches for trauma. He initially sought something other than the suggested mode of trauma healing: talking about it until it lost its effect. Bessel found avoidance, retraumatization, “speechless horror”, and other somatic effects of trauma often made this approach ineffective.

Though his patients sometimes reaped benefits from bringing their trauma to light, Bessel rightly thought they needed to do more than just become desensitized to verbalizing it. 

Mindfulness and Somatic Experiencing

To help his patients first feel what was going on in their bodies, as many traumatized people are unable to do, Bessel practiced mindfulness with them (Van der Kolk, 2014). This strengthens the body’s natural ability to notice what’s going on within it. 

You can practice mindfulness in many ways. One of the most simple ways is through breathing exercises—you can count the seconds you breathe in, hold the breath, and exhale. Becoming aware of basic functions like these can help ground you in the moment and experience the present. By connecting his patients into the present, Bessel aimed to tell their brains, “that [the trauma] was then, this is now.” (Van der Kolk, 2014, p. 181).

Similarly, somatic experiencing aims to help patients notice the physical sensations related to traumatic memories (Van der Kolk, 2014). They would then work on calming the body, mitigating hyperarousal, before ever wading into the trauma itself. Doing so offered a safe, stable baseline to begin parsing through memories. If done in a state of panic or arousal, attempting to relive the memories could cause retraumatization.

Eye Movement Desensitization and Reprocessing (EMDR)

Dr. van der Kolk soon adopted EMDR as one of his treatment modalities, though hesitantly at first. It seemed odd—tracking objects (like the therapist’s fingers) back and forth while recalling a traumatic memory allowed people to process it and heal? Bessel van der Kolk soon found that to be the case.

He found EMDR an effective way to orient trauma back to the past, rather than lugging it along into the present. Patients could radically improve in just a few sessions. 

In examples from the book, Bessel guided assault, rape, and other trauma victims through rapid back-and-forth eye movements as they recalled their trauma. Vivid memories and sensations arose almost immediately, but his patients didn’t need to describe them to process them; only notice it. In one example, his patient/fellow student didn’t have to say a word to feel profoundly healed. That’s what Bessel found to be such an intriguing and effective aspect of EMDR: even those plagued by speechless, intolerable horrors could truly heal (Van der Kolk, 2014).

Studies highlighted in The Body Keeps the Score showed EMDR could be a much more effective treatment for PTSD than medications, or therapies like cognitive behavioral therapy (CBT) (Van der Kolk, 2014).

Yoga

Van der Kolk found yoga to be another way his patients could reorient themselves in their present body. It served as a mindfulness tool, a gentle form of exercise, and something his patients could grow an affinity for. 

Poses and breathing techniques helped his patients reconnect to their bodies and feel comfortable being present. Bessel found yoga could be especially helpful for victims of rape and sexual assault as they began to grow more comfortable experiencing physical sensations (Van der Kolk, 2014).

Yoga also helped his patients become more attuned to their emotional states and passing sensations, ultimately helping them separate from past traumas and hold tight to the present.

Many other holistic and alternative therapies were found to alleviate trauma and help patients process it, including theater, psychedelic therapy, neurofeedback, and other forms of creative expression.

Impact on Mental Health Professionals

As one of the pioneers in trauma studies and healing, Bessel van der Kolk influenced many treatment providers and continues to do so. Many found success with their own patients after adopting a mind-body-connection ideology and focusing on helping trauma victims come into the present.  

The revelations found in The Body Keeps the Score ultimately proved what many treatment providers suspected: talking about trauma didn’t cure it; and while prescribed medications could help with symptoms, they weren’t a cure-all either. It also gave them concrete insights and tools into what was found and proven to work. 

Bessel effectively proved how and why traditional therapies didn’t always work for trauma, and how they could even do more harm than good (such as retraumatization). His accumulation of 30 year’s clinical work creates a manual, so to speak, for anyone wanting to deeply understand how people heal. Quotes from appreciative healthcare professionals include:

“With the compelling writing of a good novelist, van der Kolk revisits his fascinating journey of discovery that has challenged established wisdom in psychiatry. … This is a watershed book that will be remembered as tipping the scales within psychiatry and the culture at large towards the recognition of the toll traumatic events and our attempts to deny their impact take on us all.”

-Richard Schwartz, originator of internal family systems (IFS) therapy

“This outstanding volume is absolutely essential reading not only for therapists but for all who seek to understand, prevent, or treat the immense suffering caused by trauma.”

-Pat Ogden, PhD

“This book will provide traumatized individuals with a guide to healing and permanently change how psychologists and psychiatrists think about trauma and recovery.”

-Ruth A. Lanius, MD, PhD

Lighting The Path to a New Future

Books like The Body Keeps the Score effectively help change how society views trauma. As many reviews state, Dr. van der Kolk’s clinical findings have the power to change how the world sees trauma and trauma recovery.
To see rehabs treating trauma, you can browse our collection of trauma treatment providers with photos, reviews, pricing information, and more.

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What Is Gaslighting? Signs, Effects, and How to Protect Yourself

Gaslighting is a manipulative psychological tactic used to control others. The person gaslighting aims to make you feel “crazy” by undermining you, acting like you’re lying, or that you’re making things up. 

Their adamant denial and blame-shifting can make you distrust yourself, even to the point of feeling like you’ve lost your grip on reality. The person gaslighting may try to make you seem untrustworthy to other people too. 

Gaslighting can happen in romantic relationships, friendships, and between family members. Gaslighting isn’t always meant to cause harm, either. Some people may do it accidentally. But others use it as a tactic of manipulation.

What Is Gaslighting?

Gaslighting is an attempt to make the other in the relationship feel or seem “crazy”1. It’s considered a subset of psychological abuse2. The gaslighter tries to create a surreal reality, one they control, to make the other feel like their beliefs and observations are both wrong and potentially nonexistent. 

The term arose from a movie adaptation of the play Gas Light, where a husband isolates his new wife and manipulates her into believing she’s gone insane. He dims the gas lights in their home only to insist she’s imagining it, claiming that as proof she’s gone insane. The wife eventually believes him.

Victims of gaslighting commonly feel confused1, disoriented, and like their reality has become distorted. This is what the gaslighter often intends. They gain control by “micro-regulating victims’ lives, self-concepts, and sense of reality”1. Over time, the victim may believe their gaslighter’s lies and view them as the only person who can define their reality. 

Gaslighters often separate their partner from the outside world2. They may lie and say no one wants them around, or that their friends are all no good. This makes their victim more vulnerable to manipulation, since no one else can point out their behavior and offer support. 

Not all gaslighting is done with ill-will. Sometimes, friends, family, and those you care about can unintentionally make you feel unheard or like your ideas aren’t important. It’s also possible to respectfully disagree with someone.

Healthy Disagreements Vs. Gaslighting

Two people can disagree or have different views in healthy, respectful ways. For example, you may disagree with someone’s opinion while still respecting their autonomy and beliefs. You both keep your opinions and work towards a middle ground. 

A gaslighter, instead of accepting the other’s different belief, would cruelly question the thoughts, emotions, and sanity behind their belief. Their goal is to “prove” the other’s opinion is wrong and not based in reality … because the gaslighter creates their own.  

You can firmly plant yourself in reality by knowing and recognizing the signs of gaslighting. 

Signs And Characteristics of Gaslighting

You can look for these signs of gaslighting3 in your partner and in other relationships in your life. 

  • Blatant, continued lies. If you point out the truth, they’ll wholeheartedly deny the lie and likely spin it to claim you’re lying. 
  • Making you doubt yourself through statements like, “You’re being too sensitive, you shouldn’t feel that way.”
  • Ignoring your feelings. 
  • Making you question your judgment.
  • Questioning your version of reality.
  • Isolating you from family and friends.
  • Confusing you through white lies and small acts of manipulation.
  • They say things like, “Really? Are you sure?”, “You only think that because you’re so sensitive.”, “That’s all in your head.”, or “You’re crazy.”

Gaslighting Tactics

Gaslighters often resort to specific strategies4 to challenge your reality. These include

  • Withholding, where they pretend they don’t understand you, accuse you of confusing them, or refuse to listen to you.
  • Countering, where they question your memory and the events you know happened. 
  • Blocking/Diverting, where they change the subject or accuse you of inventing/imagining a situation.
  • Trivializing, where they make your feelings and needs seem silly, wrong, or unimportant. 
  • Denial, where they pretend to forget what actually happened and deny the truth. 

Effects of Gaslighting on Victims

The victim of gaslighting, or the gaslightee, may experience serious effects5, like anxiety, low self-confidence, constant underlying fear, confusion, codependency, lack of trust, and psychological trauma. 

If you’ve been severely gaslit, you may even believe you are psychologically sick. Your gaslighter could convince you that your family thinks the same and wants you to get help. In your isolation and confusion, refuting their lies gets harder and harder. 

Even after you leave the relationship, the effects of gaslighting may stick around. You may need professional help to navigate how it makes you feel and how it’s affected your sense of self. A therapist can guide you through the journey and help you process the experience. 

Gaslighting in Different Contexts

Gaslighting is a common abusive tactic in romantic relationships, but it can happen in friendships, families, and in the workplace. Your options for navigating gaslighting often depends on its context.

Gaslighting at Work

If your coworker uses gaslighting to undermine and embarrass you, you could talk to higher-ups to address the gaslighter’s behavior. Depending on the scope of their gaslighting, however, your boss or other coworkers may already believe the gaslighter’s lies. In that case, you can look into other jobs and leave the situation. 

Gaslighting from Family

Gaslighting from a parent or sibling may not be abusive in intent. Your mom, for example, may disregard your feelings about something without meaning to hurt you. Her beliefs overpower yours, but in that example, she’s not actively trying to cause harm. Depending on the situation, you could rectify your relationship through couples and family counseling. 

Online Gaslighting

Online gaslighting may occur more easily because anyone can claim anything, and say someone’s wrong for nearly any reason. Politicians, celebrities, and influencers could have this effect whether they know it or not. Deleting your social media, unfollowing certain accounts, and not following specific news sources are the quickest ways to escape this gaslighting.

Gaslighting in a Relationship

Your romantic partner may use gaslighting to hide their abuse1 and maintain control over the relationship. They may say they never hit you, that you’re making it up, and that you need them to define your reality since you’re lying about being hit. 

They could gaslight you into believing you’re a bad partner, parent, or generally unstable, to invalidate your existence. A gaslighter also uses gaslighting to keep their partner from leaving the relationship. If you feel like your partner defines your reality, leaving them may feel impossible.

You can protect yourself from gaslighting in any context by recognizing it and learning how to respond.

Protecting Yourself from Gaslighting

Gaslighting may start small, with little offenses you barely notice. But you can immediately strategize your protection as soon as you catch their abuse.  

Gather Evidence

You can create an arsenal of evidence to secure your reality by taking screenshots, recording conversations, and writing down abusive actions. If needed, you can also use your evidence to prove the gaslighter’s behavior—either to themselves or others. 

Practice Assertiveness

Being assertive can help you feel more sure of yourself and confident in your reality. You can respond to gaslighting attempts with simple but strong replies, like:

  • “I know you disagree, but I still feel ___” 
  • “You may not remember this happening, but I am not responsible for that.” 
  • “I have explained myself. Your confusion is your responsibility.”
  • “I hear you, but that has not been my experience.”
  • “I do not need to convince you to believe me.”
  • “I know what I’ve experienced is true. I don’t need to prove it to you.”

Surround Yourself With Support

Keep your friends and family close. They can help you feel more secure in your beliefs and experiences. Your loved ones can also point out gaslighting behavior and help you catch it before you become deeply entangled in their distortions. 

Tighten Your Boundaries

Putting more space between you and the gaslighter gives them fewer opportunities to gaslight. If you can, spend less and less time with the person to lessen their influence. Set hard boundaries. You can tell them you’ll continue the conversation when they can be honest and respectful. Block them if you need to. 

As an example, you could agree to see them once a week at most and keep your visits short. Only communicate when you decide to. Don’t text them if they use text conversations to gaslight you.

Setting boundaries isn’t always possible, especially in romantic relationships. In those cases, you may need to fully walk away.

Leave The Relationship

Other forms of abuse may accompany gaslighting, like physical or sexual abuse. Abusers may use severe gaslighting to hide their other abusive behaviors. If you feel unsafe in your relationship, whether romantic or otherwise, you may need to leave. 

A therapist can help you navigate this process safely. If you need immediate help, call your country’s emergency number or talk to the national domestic violence hotline at 1-800-799-7233 (or text “START” to 88788).

Seeking Professional Help

Any form of psychological abuse can damage your sense of self and the way you see the world. That’s why getting professional help for the effects of gaslighting can help you both now and in your future. 

A therapist can help you recognize gaslighting if you’re currently experiencing it. They can also help you create a plan to leave abusive relationships or set stronger boundaries. And as you close the chapter on your gaslighter, a therapist can help you process the experience and heal from its traumas.

With their help, you can rebuild your self-confidence and self-efficacy. You can learn to trust others, including yourself. You can remove blame from yourself and see gaslighting as an issue of the perpetrator, not you. You can heal.