Tag: Internet Addiction

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YouTube Addiction: 4 Practical Strategies to Reprogram Your Viewing Habits

It starts innocently enough: You open YouTube to watch a single video. But 3 hours later, you’re deep in a rabbit hole of content you never meant to watch, wondering where the time went. Sound familiar?

YouTube addiction—compulsive, excessive use that interferes with daily life—affects millions of people worldwide. While it’s not yet officially recognized as a clinical diagnosis, its behavioral patterns and negative impacts are very real. 

YouTube’s design actively encourages extended viewing, intentionally making it hard to step away. Let’s understand why this happens and look at some practical management strategies that can help you take back control of your viewing habits—and your life.

What Is YouTube Addiction?

Everyone ends up scrolling for longer than they’d like to from time to time. But YouTube addiction occurs when your viewing habits start controlling your daily life instead of you controlling them. It’s the experience of genuinely wanting to stop watching, but finding yourself clicking into “just one more” video, over and over. Unlike heavy use where you can still manage your responsibilities, problematic YouTube use can disrupt with your sleep, work, relationships, or other important areas of your life.

YouTube addiction isn’t an official medical diagnosis in the DSM-5-TR. But that doesn’t make your experience any less real. Mental health professionals increasingly recognize compulsive internet and social media use1 as legitimate behavioral concerns (not much different than a substance use disorder), and YouTube viewing patterns often mirror other addictive behaviors.

Infographic titled Signs of a YouTube Addiction showing seven warning signs with triangular icons like Losing Track of Time with a clock with question mark, Late night Viewing with crescent moon with star, Mindless Binging with circular arrows, Restless Without YouTube with lightning bolt, Chronic Procrastination with calendar, Watching To Numb Out with snowflake pattern, and Feeling Guilty After Watching with rain cloud. An illustration of a distressed person holding their head is shown on the right.

An Endless Experience 

What makes YouTube viewing tricky to moderate is that the experience is set up to be endless. Unlike traditional media with clear endpoints, YouTube’s infinite scroll, autoplay feature, and personalized recommendations create a continuous stream of content. This design isn’t accidental—it’s specifically engineered to maximize your time on the platform. 

Aza Raskin, the inventor of the infinite scroll, warned the public of social media apps’ addictive potential2 in a 2018 interview with the BBC: 

It’s as if they’re taking behavioural cocaine and just sprinkling it all over your interface and that’s the thing that keeps you coming back and back and back…Behind every screen on your phone, there are generally like literally a thousand engineers that have worked on this thing to try to make it maximally addicting.

Since then, technology has only evolved to make devices even more addictive. This has pronounced impacts on adolescents, for whom “participation in social media platforms3 is an important aspect for ‘social participation,’” says developmental researcher Marie Hattingh.

If you’re struggling with compulsive YouTube use, it’s not a personal failing. The platform uses sophisticated algorithms and psychological principles designed to capture and maintain your attention. Once you understand these viewing patterns as the result of an intentional design and not a lack of willpower, you can shift the focus to regaining control of your media consumption.

Signs You Might Have a YouTube Addiction

Recognizing problematic YouTube use can be harder than you might expect, especially when it feels like such a normal part of daily life. These signs of internet addiction4 can help you assess whether your habits have crossed into concerning territory.

Time Spent on the Platform 

The most obvious indicator is losing track of time while binge-watching YouTube videos. You might sit down to watch something quick, only to find out later that hours have passed without you realizing. Other signs related to spending time include:

  • Staying up late to watch videos when you know you need sleep
  • Consistently spending more time on YouTube than you originally planned to
  • Finding that watching YouTube takes up the majority of your free time
  • Repeatedly ignoring the time limits you set for yourself 
Infographic titled Strategies YouTube Uses to Hook You showing six techniques in orange boxes with icons with Personalized Recommendations like with the target icon) and learns your habits to keep you watching, Autoplay Feature with play button and starts next video without a click, Infinite Scroll with infinity symbol and endless content with no stopping point, Variable Rewards with slot machine and sometimes great, sometimes not, Push Notifications with bell and pulls you back with timely alerts, and Dopamine Triggers with molecular structure, and stimulates cravings through reward loops. A fishing hook with YouTube logo is shown on the right.

Emotional and Behavioral Changes

Pay attention to how you feel when you can’t access YouTube. Emotional and behavioral warning signs include:

  • Feeling anxious, irritable, or restless when YouTube isn’t available (like having cravings or withdrawal symptoms)
  • Compulsively checking for new content throughout the day
  • Continuing to watch even when you’re not enjoying the content
  • Feeling guilty about the amount of time you spend watching but being unable to stop
  • Watching YouTube to avoid dealing with stress, problems, or emotions you’d rather not feel

Effects on Your Daily Life

When YouTube starts to affect your responsibilities and relationships, it’s safe to say it’s a significant problem. This might look like:

  • Procrastinating on work or school assignments because you can’t stop watching videos
  • Declining social invitations to stay home and watch content
  • Neglecting personal care routines like meals, exercise, or hygiene
  • Performance worse at work or school
  • Straining your relationships because you’re spending less time with your loved ones or are distracted during conversations
  • Abandoning (or doing less of) your other hobbies and activities

If several of these signs sound familiar, it may be time to look more closely at your relationship with YouTube. The good news is that recognizing these patterns is the first step toward making positive change.

Why YouTube Can Be So Addictive

Why does YouTube feels so irresistible? Understanding the answer to that can help you have more compassion for yourself and create better strategies for managing your use.

Infographic titled 8 Tips to Cut Back on YouTube displaying eight strategies in circular icons like Set Time Limits with a clock, Remove Easy Access with a trash can, Turn Off Notifications with a crossed-out bell, Avoid Autoplay with a play button with arrow, Watch With Intention with a checklist, Replace With Alternatives with a musical note, Create Screen-Free Zones with a 3D cube, and Reflect After Watching with a thought bubble. A hand reaching toward a power button is illustrated on the right.

The Algorithm

YouTube’s recommendation algorithm5 is incredibly sophisticated, designed to learn your preferences and serve up content that keeps you engaged. The platform tracks everything: which videos you watch completely, where you pause, what you skip, and even how long you hover over thumbnails. This data creates a detailed profile of your interests, allowing YouTube to predict what you’ll want to watch next with incredible accuracy.

The algorithm also employs a technique called reward variability:6 the same gaming technology that makes slot machines addictive. Sometimes the next video is exactly what you want, sometimes it’s just okay, and occasionally it’s disappointing. This unpredictability keeps your brain engaged, always wondering if the next video will be the perfect one.

Guillaume Chaslot, founder of AlgoTransparency, explains how YouTube’s algorithm has toxic effects7 for users:  

It isn’t inherently awful that YouTube uses AI to recommend video for you, because if the AI is well-tuned it can help you get what you want. But the problem is that the AI isn’t built to help you get what you want—it’s built to get you addicted to YouTube. Recommendations were designed to waste your time.

This also poses wider issues as divisive and sensational content (like conspiracy theories and fake news) is often what keeps people engaged longest, and therefore gets recommended more often. This tendency to push people further into rabbit holes and information siloes has the effect of radicalizing people who may already be socially isolated or struggling with their mental health, while also enabling patterns of denial and confirmation-seeking that can prevent personal growth and healthy coping. 

“Rewiring” Your Brain: Impacts on Your Dopamine Reward System

Every time you find a video you enjoy, your brain releases dopamine: the neurotransmitter associated with pleasure and reward. YouTube’s endless stream of content creates constant opportunities for these dopamine hits, training your brain to crave more. The anticipation of finding something interesting becomes almost as rewarding as actually watching content.

YouTube also provides easy access to parasocial relationships:8 one-sided emotional connections with content creators. These relationships often feel genuine and meaningful, which makes it harder to step away from channels where those connections exist.

The Consequences of YouTube Addiction

Excessive technology use can affect multiple areas of your life, often in ways that become apparent only after the patterns have become ingrained.

Mental Health Effects

Compulsive YouTube use is linked to mental health issues9 like anxiety and depression. The constant stimulation can make it harder to tolerate boredom or quiet moments, making heavy users restless when they’re not consuming content. Constantly comparing your life to the curated content you see online can also grow your feelings of inadequacy or fear of missing out.

Excessive YouTube use also disrupts sleep, as the blue light from screens interferes with your natural sleep cycle and stimulating content keeps your mind active when it should be winding down. Poor sleep then diminishes your self-control,10 creating a cycle that makes it even harder to moderate your YouTube use.

Physical Health Effects

Extended viewing sessions often involve sitting for long periods of time, which can cause back pain, poor posture, and reduced physical fitness. Eye strain from staring at screens for hours can cause headaches, dry eyes, and vision problems. Many people also get “text neck“11 from looking down at their phones or poorly positioned screens.

YouTube addiction can also affect eating patterns if you skip meals or snack mindlessly while you’re absorbed in content.

Practical Strategies to Manage YouTube Use

Breaking the cycle of compulsive internet use requires a combination of environmental changes, setting boundaries, and adopting alternative habits.

1. Set Boundaries and Limits

Start by establishing specific times when the use of YouTube is and isn’t allowed. For example, you might implement a no-screens rule during meals, an hour before bedtime, or first thing in the morning. Use your phone’s built-in screen time controls or apps like Freedom, Cold Turkey, or StayFocusd to set daily limits and block access during designated times.

Create physical boundaries by designating certain areas of your home as YouTube-free zones, especially your bedroom. When you do watch, try to choose content intentionally instead of clicking into suggested content. Subscribe to specific YouTube channels you genuinely value and access them directly instead of browsing.

2. Change Your Environment

You can also create barriers to watching YouTube impulsively. Log out of your account when you’re done watching, remove the YouTube app from your phone’s home screen, or delete it entirely and access the platform only through a web browser. Turn off all notifications and unsubscribe from channels that don’t add real value to your life.

Consider changing your default browser homepage to something productive or inspiring rather than a platform that might lead you to YouTube.

3. Find Alternative Activities

Replace YouTube viewing time with real-life activities that easily fit into the same space and give you similar benefits without the addictive potential. If you watch educational content, try podcasts, audiobooks, or online courses with defined endpoints. For entertainment, try reading, playing board games, or engaging in creative hobbies.

Easy physical activities like walking, exercising, or doing household chores can also help redirect restless energy that might otherwise lead to mindless scrolling.

4. Practice Mindful Consumption 

When you do choose to watch YouTube, practice intentional consumption.12 Before opening the platform, decide what specific content you want to watch and how much time you’ll spend. Set a timer to help you stick to your planned viewing duration.

After watching, take a moment to reflect on how the content made you feel and whether it aligned with your values and goals. This reflection can help you make more conscious choices about your YouTube habits.

When to Consider Professional Help

While many people can successfully manage their use of social media through self-help strategies, some situations warrant professional support.

Consider reaching out to a mental health professional if you’ve repeatedly tried to reduce your YouTube usage without success, if your viewing habits are causing problems in your relationships or work, or if you’re using YouTube to cope with underlying mental health conditions like depression or anxiety.

Therapists who specialize in internet and behavioral addictions can provide personalized strategies, help address underlying issues, and support you through the recovery process. Cognitive behavioral therapy (CBT) is particularly effective for internet-related addictions.13 Programs usually use a combination of treatment options.

Support groups, both online and in-person, can also give you access to community and accountability as you work to change your viewing habits.

Find Freedom From Excessive Screen Time

YouTube addiction is a real challenge that affects millions of people, but it’s entirely possible to reprogram your habits. 

You deserve to have a healthy relationship with technology that doesn’t control your life. To take the first step toward making real change, look for an internet addiction treatment center and talk to a specialist today.

FAQs

Q: What happens when I watch YouTube for too long? 

A: Extended YouTube sessions can lead to eye strain, poor posture, disrupted sleep patterns, and neglect of responsibilities. You might also have difficulty concentrating on other tasks and increased anxiety when you’re away from the platform.

Q: How can I stop YouTube addiction? 

A: Start by setting specific viewing limits, removing the app from easy access, turning off notifications, and replacing viewing time with other activities. Create designated screen-free times and spaces, and practice intentional viewing when you do use YouTube.

Q: Is it possible to stop scrolling? 

A: Yes, but it requires consistent effort and the right strategies. Focus on environmental changes, boundary setting, and developing alternative habits. Many people successfully reduce their compulsive YouTube use through gradual, sustainable changes.

Q: How do I know if my YouTube use is problematic? 

A: If YouTube use interferes with sleep, work, relationships, or other important activities, or if you feel unable to control your viewing even though you want to, your use may be problematic. Your well-being is priority. If you’re concerned about your habits, it’s worth addressing them.

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Can a Dopamine Detox Improve Your Mental Health?

In our constantly connected world, many of us feel overwhelmed by endless notifications, social media updates, and the pressure to stay engaged 24/7. This constant stimulation can leave us feeling scattered, unproductive, and unable to focus on what really matters. That’s where dopamine detox comes in—a practice that’s gained attention for its potential to help people regain control over their digital habits and find more satisfaction in their everyday lives.

So what is dopamine detox, exactly?

What Is Dopamine Detox?

The term “dopamine detox“1 might sound intense, but as California psychiatrist Dr. Cameron Sepah, who created the concept, explains: “Dopamine is just a mechanism that explains how addictions can become reinforced, and makes for a catchy title. The title’s not to be taken literally.” Also sometimes called “dopaminergic detox” or “dopamine fasting,” it first gained popularity among biohackers in Silicon Valley but is now practiced by people of all backgrounds.

In simple terms, a dopamine detox means taking a planned break from activities that tend to hook us into cycles of instant gratification—like endlessly scrolling social media, binge-watching shows, or stress-eating junk food. The goal isn’t to eliminate dopamine (which is not only unhealthy but impossible), but to reset your relationship with these stimulating activities.

How Does a Dopamine Detox Work?

Understanding Dopamine

Dopamine is a neurotransmitter that, from an evolutionary perspective, is a part of how our brain is wired to keep us alive. Behaviors like sex, eating, and movement required for our species’ survival trigger the release of this “feel-good chemical.” Every time you perform a certain pleasurable activity, it sends the message to your brain that this is good, linked to your survival, and therefore should be repeated. Eventually, these behaviors become habitual. This is why the dopamine reward system plays such an important role in addiction.

Almost every activity we do has an impact on our dopamine, says Dr. Anna Lembke, Professor of Psychiatry and author of Dopamine Nation: Finding Balance in the Age of Indulgence: 

Every time we are doing something that’s pleasurable, we’re reinforcing a reward that will affect dopamine.3 It’s it’s really the primary signal that lets us know that this thing is potentially important for our survival.

In our modern world, however, we’re surrounded by artificial sources of intense stimulation that can overwhelm this natural system. “Now we’re exposed to so many reinforcing substances and behaviors that we’ve all become vulnerable to the problem of addiction,” says Lembke.

The Goal of Detoxing

When we repeatedly engage in highly stimulating activities, our brains can become less sensitive to everyday pleasures. The primary goal of a dopamine detox isn’t to eliminate pleasure—it’s to help your brain recalibrate its response to rewards. 

As physician and educator Dr. Peter Grinspoon points out, this isn’t a new concept: “Taking time out for mental rejuvenation4 is never a bad thing, but it’s nothing new.” Most religions suggest a rest day or holiday without technological distractions so that you can reflect and reconnect with family and community. The trend is essentially popularizing what’s been known in traditional cultures for quite some time: that reducing overstimulation, practicing mindfulness, and slowing down to a more natural pace all lead to better overall health. 

Steps to Perform a Dopamine Detox

Dopamine fasting uses techniques from cognitive behavioral therapy (CBT), including stimulus control—reducing contact with things that trigger the unwanted behavior, and exposure and response prevention—responding to urges by noticing them without judgment.

People who practice this generally follow these dopamine detox steps:

1. Identify Overstimulating Activities

How do you know which activities are overstimulating your dopamine response?5 Dr. Sepah suggests looking for behaviors that:

  • Cause distress (you’re bothered by how much you do them)
  • Create impairment (they interfere with your work, school, or relationships)
  • Feel addictive (you want to cut down but have a hard time doing so)

Common examples of these include:

  • Excessive social media use
  • Compulsive online shopping
  • Binge-watching videos
  • Emotional eating
  • Gaming or gambling
  • Constantly checking your smartphone

2. Create a Detox Plan

The key to a successful dopamine detox is to set realistic goals. Dr. Sepah recommends starting out in a way that’s “minimally disruptive” to your life. This might mean fasting during certain windows or focusing on only one behavior at a time. Some people also practice dopamine fasting 2.0,5 gradually extending windows to fast for longer periods of time.  

When planning your detox, be sure to set clear goals, define your boundaries, and prepare alternative activities you can do when you get the urge to go back to old habits. 

3. Replace With Meaningful Activities

Instead of trying to eliminate all pleasurable activities, which isn’t sustainable or healthy, focus on more fulfilling alternatives—especially activities that are mindful or calming. These might include:

  • Taking care of your mental and physical health: Cooking yourself a healthy meal; getting outside for a walk or gentle exercise
  • Engaging your sense of purpose: Serving others in your community or doing something kind for a friend
  • Deepening connections in your existing support network, or making new ones 
  • Learning: Reading books or listening to podcasts on topics you’re deeply interested in 
  • Creating: Expressing yourself through art or creative writing

These activities not only distract you from the urge to reengage with addictive behaviors but create a sense of balance and a deeper connection with your values and goals.

Benefits of Dopamine Detoxing

Research shows that thoughtfully implemented dopamine detoxes can help reduce impulsive behaviors and increase focus. But these benefits typically come from making moderate, sustainable changes rather than extreme restrictions.

Improved Focus and Productivity

Many people find it easier to concentrate on important tasks when they’re not constantly responding to notifications or seeking quick hits of stimulation. One review of research on dopamine fasting found that “individuals who engage in dopamine fasting may experience a reduction in impulsive behaviors6 and an increased ability to focus on tasks for longer periods.” As your brain adjusts to fewer interruptions, you might notice improvements in your ability to stay on task.

Better Emotional Regulation

The same review found that “Some individuals have reported feeling less overwhelmed and more in control of their thoughts and actions after implementing regular dopamine fasting6 practices into their routines.” Regular breaks from overstimulating activities can help you develop a better awareness of your emotions and reactions. Instead of automatically reaching for your phone when you feel uncomfortable, you might find yourself better able to sit with and process your feelings.

Increased Discipline

When you practice stepping back from impulses rather than immediately acting on them, you notice something interesting: it gets easier over time. People who try dopamine detox often find that the skills they develop—like pausing before reaching for their phone or choosing a walk over mindless snacking—start showing up in other areas of their lives too. This isn’t about rigid self-control; it’s about feeling more intentional about your choices and less at the mercy of every urge or notification. Taking time to be mindful puts you in charge of your daily decisions, rather than feeling like your habits are running the show.

Limitations and Myths About Dopamine Detox

While a wellness trend that promotes intentionality has a lot of upsides, mental health experts warn that misinterpreting its meaning and practices can lead to unintended and potentially harmful results. 

Misconceptions About “Resetting” Dopamine

It’s important to clarify that a dopamine detox doesn’t deplete or reset dopamine levels in the brain. “You can’t ‘fast’ from a naturally occurring brain chemical,”4 says Grinspoon. Rather, it’s about managing the brain’s response to rewards and recalibrating habits to reduce overstimulation.

Dr. Lembke clarifies: “The main misconception is that somehow we can get addicted to dopamine. We’re not getting addicted to dopamine itself.3 Dopamine is neither good nor bad—it’s a signal to tell us whether or not something that we’re doing is potentially useful for our survival.”

What Dopamine Detox Isn’t 

Dr. Sepah debunks some common myths about dopamine fasting.5 According to the psychiatrist, dopamine fasting is not:

  • “Reducing dopamine (the focus is on reducing impulsive BEHAVIOR)
  • Avoiding all stimulation/pleasure (focus only on specific behaviors that are problematic for you)
  • Not talking/socializing/exercising (actually encourages values-aligned health behaviors)
  • Rebranding meditation/asceticism/sabbath (doesn’t involve meditating or not working)”

Instead, it’s more about identifying problem behaviors and taking small steps to replace them with actions that are in your best interest.

Risks of Dopamine Fasting

Authors of a study on the effectiveness of dopamine fasting warn that “some intense types of dopamine fasting which include extreme isolation or strict dieting6 can result in damage to mental health as well as physical fitness.” These extreme forms of dopamine fasting can make people feel more lonely and anxious, and can even lead to malnutrition. That’s why it’s important to take a balanced approach.

“People are adopting ever more extreme, ascetic, and unhealthy versions of this fasting, based on misconceptions about how dopamine works in our brains,” warns Grinspoon. “They are not eating, exercising, listening to music, socializing, talking more than necessary, and not allowing themselves to be photographed if there’s a flash…If your interpretation of a dopamine fast means withdrawing from exercise, social interaction, or hobbies that give you joy, then you’re probably doing yourself more harm than good.“

While some people find dopamine detox helpful in moderation, others don’t resonate with it at all—what’s important is finding what works for you.

Temporary Effects

Like any healthy habit, the benefits of dopamine detox work best when you approach it as an ongoing practice rather than a quick fix. You might notice positive changes pretty quickly—like feeling more focused or less anxious—but the real transformation happens when you regularly check in with yourself and make adjustments along the way. Like learning any new skill, the more you practice being mindful about how you spend your time and energy, the more natural it becomes. 

Is Dopamine Detox Right for You?

The effects of dopamine fasting vary from person to person, and there is no one-size-fits-all approach. Some people might benefit from a structured break from certain activities; others might need a more flexible or professionally guided approach—understanding your own needs can help you decide if this practice makes sense for you.

Who Can Benefit

You might find dopamine detox helpful if you:

  • Are constantly distracted by technology
  • Notice your attention span getting shorter
  • Struggle with impulsive behaviors
  • Want to reduce your dependency on instant gratification
  • Feel overwhelmed by constant stimulation

When to Seek Professional Help

Dopamine detox can be helpful for managing everyday habits, but it’s not a replacement for professional treatment when you’re dealing with serious concerns. “It takes almost 90 days for a person’s brain to rewire itself to normal dopamine levels2 in the absence of pleasurable external stimuli,” says Associate Professor of Medicine Muhammad Ahmad Alamgir. “During this time, the person will face mood swings, irritability and a constant urge to get back to the addictive substance.” This is when it’s useful to get professional help.

If you’re struggling with addiction, severe anxiety, depression, or other mental health challenges, it’s important to work with a qualified healthcare provider who can help you develop an appropriate treatment plan.

Dopamine Fasting: Should You Try It?

Dopamine detox is one tool for managing the constant overstimulation of modern life, but it works best when it’s approached with realistic expectations. The goal isn’t to eliminate pleasure from your life, but to build a healthier relationship with technology and other sources of instant gratification.
Small, consistent changes often lead to more sustainable results than dramatic restrictions. Whether you start with a 24-hour break from social media or designated phone-free hours each day, the key is to find an approach that fits with your lifestyle and supports your mental health. If you’re interested in trying a dopamine detox, start small, stay flexible, and focus on replacing problematic behaviors with meaningful activities that align with your values and goals. And if you’re struggling with more serious concerns, don’t hesitate to reach out to a mental health professional who can provide personalized guidance and support.

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Understanding Process Addiction: Types, Symptoms, and Treatment

When we think of addiction, we usually think of drugs or alcohol. But did you know you can also become addicted to certain behaviors? 

Process addiction, also known as behavioral addiction, is an addiction to behaviors like eating, shopping, or sex that can result in an unhealthy relationship with activities that are otherwise a normal part of life. We explore the various types of process addiction, their signs and symptoms, and effective treatment options.

What Is Process Addiction? 

Process addiction, also known as behavioral addiction, involves compulsively engaging in certain behaviors despite their negative consequences. Not all behavioral addictions are yet in The Diagnostic and Statistical Manual of Mental Illnesses (DSM-5), the professional manual on mental health disorders. But the American Psychiatric Association (APA) does include behaviors—not just substances—in its definition of addiction:1 

A state of psychological and/or physical dependence on the use of drugs or other substances, such as alcohol, or on activities or behaviors. The term…can be applied to non-substance-related behavioral addictions, such as sex, exercise, and gambling.

Unlike substance addiction, where the dependency is on drugs or alcohol, process addiction centers on actions that cause intense feelings of pleasure or relief, creating an overwhelming urge to repeat them. These behaviors, which might include gambling, shopping, or internet-based activities, can consume people to the point of disrupting their daily lives. The cycle of addiction is driven by the same brain changes that are involved in substance addiction, and it’s equally important to address process addiction with the same seriousness and care.

Types of Process Addiction

Gambling Addiction 

Gambling addiction is a strong, uncontrollable need to keep gambling, even when it’s causing severe problems. This can include anything from playing the lottery and betting on sports to hitting the casinos or gambling online. The excitement of possibly winning2 can push people to gamble more money than they can afford, leading to mounting debt and stress. Even though they know the risks, the urge to keep gambling grows stronger, making it feel virtually impossible to stop.

Shopping Addiction

Shopping addiction, sometimes called compulsive buying disorder, is an overwhelming need to shop and spend money. This addiction also causes significant financial and emotional stress. While it’s not a central focus in the recovery space, it is widespread: shopping addiction affects around 5.8% of people in the U.S.3 

People with this addiction get a temporary emotional boost when they make a purchase—but it’s often followed by guilt or regret. Shopping becomes a way to deal with feelings or fill a void, but it only creates bigger problems.

The fact that most shopping now takes place online adds another layer to this problem: 

“Shopping enabled via the Internet now introduces new features to the shopping experience that translates to positive benefits for the shopper,” say authors of a study on online shopping addiction.4 “Evidence now suggests that this new shopping experience may lead to problematic online shopping behaviour.” 

Internet Addiction

The term “internet addiction” refers to an addiction to behaviors that are performed online as opposed to the internet itself. As one meta-study states, “exactly what it is on the Internet that they are addicted to still remains unclear.”5  

This addiction is more about being hooked on certain online behaviors,6 like social media, gaming, or endless web browsing—and it affects between 1.5-8.2% of people in Europe and the U.S. 

Being unable to control the time you spend online can cause you to neglect your responsibilities, become socially isolated, and start to develop mental health issues like anxiety or depression. While turning to the virtual world to escape real-life problems is increasingly common, spending too much time online usually worsens these issues, creating a tough cycle to break.

Food Addiction

Food addiction happens when someone can’t control their eating habits, even when they know it’s harmful to their health. It’s often tied to emotional eating, where food becomes a way to cope with depression, anxiety, or stress. People with this addiction tend to crave high-calorie or sugary foods, which can lead to weight gain, self-esteem issues, and other problems with mental and physical health. 

Eating disorders are multifaceted and complex, and eating disorders and food addiction are not necessarily the same thing. However, understanding that behavioral addictions can sometimes include eating can help us better understand and treat disordered eating. According to current research on eating addiction,7 

Food addiction is considered an important link for a better understanding of psychiatric and medical problems triggered by dysfunctions of eating behaviors, e.g., obesity, metabolic syndrome, binge eating disorder, or bulimia nervosa.

Some foods have a higher addictive potential than others. The same study finds that “High-sodium foods, artificially flavored foods, rich carbohydrate- and saturated fats-containing foods are triggers for the activation of the same neural pathways, therefore they act similarly to any drug of abuse.”

While it may not be clearly defined, researchers agree that food addiction functions in much the same way that substance addictions do: “Food addiction is considered a disorder based on functional negative consequences, associated distress and potential risks to both psychological well-being and physical health.”8 

Sex Addiction

Sex addiction, sometimes called hypersexual disorder, is when someone’s sexual behavior becomes compulsive, negatively impacting their relationships and daily life. These behaviors often stem from deeper emotional or psychological issues.

Sex addiction is listed in the International Classification of Diseases (ICD-11) under impulse control disorders as compulsive sexual behavior disorder (CSBD).9

There’s still debate among some behavioral scientists, however, about whether it can be classified as an addiction at all. “It’s not consistent with an addiction model,” says psychologist Jeffrey Parsons, PhD. “Sexual compulsivity is something that clearly exists, but it has a lot of variation and variability in how it presents itself.”10

Regardless of how it’s officially defined, compulsive sexual behavior seriously impacts a lot of people. Members of Sex and Love Addicts Anonymous (S.L.A.A.) say, “We find a common denominator in our obsessive/compulsive patterns,”11 which they describe as: 

  • Lacking healthy boundaries around sexual involvement and emotional attachment 
  • Staying in destructive relationships out of fear of loneliness or abandonment 
  • Confusing “love with neediness, physical and sexual attraction, pity and/or the need to rescue or be rescued”
  • Using sex to cope with difficult emotions like stress, guilt, or shame

To better understand the challenges of process addiction, let’s explore its signs and symptoms.

Signs and Symptoms of Process Addiction 

Behavioral addictions cause very similar changes in the brain, and therefore present similarly, to substance addictions. Signs of process addiction include obsession, compulsive behavior, neglecting your responsibilities, and social withdrawal. 

Obsessive Preoccupation

When someone has a process addiction, they often become obsessed with the behavior to the point where it takes over their thoughts. They might constantly think about it, plan when they’ll do it next, and find it hard to focus on anything else. This obsession can cause them to increasingly engage in the behavior, even when they don’t want to or know it’s causing harm.

Compulsive Behaviors 

A key sign of process addiction is the uncontrollable urge to repeat certain behaviors even when you know they’re not good for you. People struggling with compulsive behaviors feel driven to do them again and again, chasing whatever positive feelings they provide. These behaviors become more frequent and intense over time.

Neglect of Responsibilities

People with process addictions may neglect their responsibilities at home, work, school, or in their relationships as the compulsive behavior takes priority. Once-important tasks might be put off or ignored, causing missed deadlines, a decline in performance, or even job loss. 

Withdrawal From Social Activities

Process addiction can result in social withdrawal as you become absorbed in your addictive behavior. You might avoid social gatherings, withdraw from family and friends, or lose interest in the things you used to love doing. This isolation only heightens feelings of loneliness and depression, further entrenching the addictive behavior as a coping strategy.

Root Causes of Process Addiction

Compulsive behavior addictions, like alcohol and drug addictions, can be influenced by several factors. According to addiction researchers,

Genetic predisposition, psychological and environmental risk factors, the timing of exposure to the substance, the type of substance used, and the frequency of use influence the individual’s susceptibility to addiction.12

Mental Health Issues

Process addictions often stem from underlying mental health conditions like anxiety, depression, or trauma. If you don’t have other coping strategies in place, these issues can prompt you to turn to behaviors that momentarily make you feel good—like gambling, shopping, or overeating—as a way to distract yourself from emotional pain. But while this might offer temporary relief, it only worsens mental health issues over time. 

Environmental Factors

A number of environmental factors can influence your likelihood of developing a process addiction:13  

  • Childhood abuse (emotional, physical, or sexual)
  • Access to drugs and alcohol
  • Social dynamics with your peer group 
  • Substance abuse in your family 
  • Your parents’ views on, and rules around, drugs and alcohol 
  • Religion and culture 

For example, growing up in a household where addictive behaviors are common or dealing with chronic stress can increase the risk of forming a process addiction. Understanding and learning to manage these environmental triggers can help you overcome process addiction—or even prevent it in the first place.

Genetic Predisposition

Genetics can make some people more likely to develop process addictions. If addiction runs in the family—whether it’s to substances or behaviors—it may increase your likelihood of following a similar path. Genetics can also affect how the brain responds to rewarding behaviors, making certain people more prone to compulsive habits. 

Pinpointing the exact genes that influence addiction14 has been difficult, however, as addiction is complex and doesn’t follow a clear pattern. “Because addiction is a heterogeneous and complex disorder15 without a clear Mendelian pattern, identification of specific genes has proved challenging,” say addiction researchers. While genetics alone don’t cause addiction, they are an important factor to consider.

Impact of Process Addiction on Daily Life

Emotional Consequences

Process addiction can deeply affect your emotional health as it causes persistent guilt, shame, and anxiety. The rush of excitement during a certain addictive behavior is often followed by intense regret. This emotional rollercoaster causes mood swings and can even cause long-term mental health conditions like depression. Over time, this ongoing cycle can erode your self-esteem as you start to feel stuck in negative patterns.

Relationship Strain

Process addiction takes a toll on your relationships. People may become dishonest or distant as they prioritize their addiction over their loved ones. This leads to conflicts, broken trust, and emotional distance with partners, friends, or family. 

Gambling addiction is known to be especially hard on relationships because of the way it strains finances. “Pathological gambling is a relevant condition that negatively affects the family system of gamblers,” say authors of a study on pathological gambling and romantic relationships.16 The same study found that “partners of pathological gamblers reported a worse quality of couple relationship on all dimensions investigated: they reported higher levels of conflict and lower levels of companionship, help, security, and closeness,” and that “both pathological gamblers and their partners reported a more insecure romantic attachment.”

Rebuilding these connections is an essential part of recovery. 

Financial Troubles

Some process addictions, like gambling or shopping, can cause serious financial problems. Spending and betting can quickly get out of control, and the resulting financial stress often worsens the addiction as people use more of the same behavior to try to escape their problems. 

Work or Academic Performance Issues

Process addiction can cause a drop in your performance at work or in school. As the addictive behavior consumes more time and energy, other responsibilities start to fall by the wayside. Missing deadlines, trouble focusing, and decreased productivity can lead to bad grades or job loss. 

Treatment Options for Process Addiction

Evidence-Based Therapies

Several evidence-based therapies are proven effective for treating behavioral addiction. Cognitive behavioral therapy (CBT) is one of the most widely used treatments for process addictions,17 helping people identify and challenge the thought patterns that fuel their compulsive behaviors. Another well-supported option is acceptance and commitment therapy (ACT), which encourages people to accept their thoughts and emotions rather than avoid them, and teaches healthy coping mechanisms.

Evidence-based therapies are delivered in group or individual formats. A combination of these is often the most effective way to achieve long-term recovery from process addiction.

Innovative Approaches 

While the mechanisms of behavioral addiction are very similar to substance use disorders, process addictions pose a unique set of challenges. That’s why specialized programs are often more effective. According to one study on treatment for process addictions,18

Research suggests similarities between natural and drug reward processing, but clinical evidence supports the utilization of treatment modalities for these behavioral conditions that can sometimes differ from traditional drug treatment.

Thankfully, a wide array of innovative treatment approaches are gaining popularity in addressing process addiction. Mindfulness-based therapy, for example, focuses on helping people become more aware of their thoughts and behaviors, allowing them to put some helpful space between their urges and reactions. Tech-based interventions like apps and online programs offer accessible, personalized support for people in ongoing recovery.

Rehab Programs 

Rehab programs designed for process addiction offer effective, comprehensive care, whether you’re staying in an inpatient facility or attending outpatient sessions. Inpatient programs give you a structured environment where you can focus entirely on recovery, while outpatient options provide flexibility so you can balance treatment with work, school, or family life. Both types of programs usually combine therapy, education, and life skills training to help you build the tools you need for life in recovery.

Addressing Co-Occurring Disorders 

Many people struggling with process addiction also deal with mental health issues like depression or anxiety. These challenges often fuel addictive behaviors, making recovery even more complicated. That’s why it’s so important to treat both the addiction and any underlying mental health conditions at the same time. Thoroughly addressing both issues lets you recover—and reduce the risk of relapse—more effectively.

Comprehensive Care Matters

Integrated Treatment Strategies

An integrated approach to treating process addictions addresses not just the symptoms, but the mental, emotional, and physical aspects of addiction. A combination of therapies is often most effective—research shows that a “multimodal, bio-psychosocial approach of treatment including individual, group, family or conjoint therapy, use of medication when necessary and adjunct treatments such as self-help groups will be the most cohesive and effective way for behavioral addictions.”19 

Long-Term Support and Aftercare 

Recovery from process addiction doesn’t end with rehab—you need long-term support to stay on track. Aftercare programs help prevent relapse and reinforce the progress you’ve made by offering regular therapy sessions, support groups, and access to resources that keep you focused on recovery. Ongoing support ensures you continue making healthy choices and staying motivated toward long-term recovery.

Building a Support Network

Having a solid support network is critical to maintaining your recovery. Whether it’s friends, family, or people you meet in support groups, leaning on others when you need to makes the journey less isolating. These relationships provide the encouragement, understanding, and accountability you need to stay on track when challenges come up. 

Reclaiming Your Life from Process Addiction

Recognizing process addiction is the first step toward taking back control of your life. But recovery isn’t just about stopping an addictive behavior—it’s about addressing its root causes, rebuilding your self-esteem, and creating a balanced, healthy life that doesn’t include addiction. While the journey may be challenging, the right process addiction treatment and support puts lasting recovery within reach. Explore addiction treatment centers to find a program that meets your needs, and contact them directly today.

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Unplug From Gaming Addiction and Reconnect With Real Life

In moderation, video games can be a great way to unwind. But gaming can take over your life. If it goes from a casual hobby to an all-consuming part of your routine, you might need support to get back on track. And there are many ways to approach recovery. You can even go to rehab for gaming addiction.

Treatment Options for Gaming Addiction

Addiction doesn’t always include taking drugs—it can also be behavioral. In fact, some of the best therapies for gaming addiction can also treat other types of addiction.1

Adventure Therapy Gives You Other Outlets

Adventure therapy can be exciting. During treatment, you’ll explore the great outdoors and learn new skills. This popular therapy for gaming addiction2 also invites you to connect with other people. By solving problems together, you can learn to support each other in person—not just through a screen. Wilderness therapy, in particular, offers important benefits during recovery from gaming addiction:

  • Treatment includes an extended period of time (usually 30 days) away from the game.
  • Outdoor activities reinforce different strengths than video gaming.
  • Spending time outside can become a healthier hobby.

This approach invites you to heal and have fun at the same time. As you rock climb, kayak, or hike, you’ll also develop greater self-awareness and confidence.

Change How You Think About Gaming With Cognitive Behavioral Therapy

Cognitive behavioral therapy (CBT) is a common method for treating gaming addiction.3 It can also treat people with internet addiction.4 During each session, you and your therapist will talk through your most frequent thought patterns. Then, they’ll teach you practical ways to cope with those thoughts. For example, you might practice these skills:

  • Identifying negative impacts gaming has on your life
  • Exercising self-restraint
  • Communicating with other people and building relationships

The skills you learn in therapy will help you manage your symptoms. But that’s not the only reason CBT is effective for treating gaming addiction.6 This therapy also treats the underlying causes of gaming addiction, like impulse control.

Reconnect With Loved Ones in Family Therapy

Gaming addiction can damage your relationships. But the reverse is also true: an unhealthy family environment is a risk factor for gaming addiction.7 If that’s your experience, family therapy might be an important part of recovery.

Data shows that family therapy can improve gaming addiction symptoms.8 Specifically, this treatment lowers the time patients spend gaming or just being online. It also helps family members understand why their loved one has a gaming addiction. That makes it easier for them to support the person through recovery.

Access Motivational Interviewing Online or in Person

Motivational interviewing (MI) helps patients define their own reasons for wanting to recover. When the desire to heal comes from within, committing to treatment gets easier. MI is a common treatment for gaming addiction.9

You can access MI in a variety of ways, such as in therapy, from another clinician, or even remotely. In fact, some forms of online MI are specifically designed to treat gaming addiction.10 Data shows this type of treatment can be hugely effective.

Find Offline Community in Support Groups

Gaming might give you a sense of community. But that community won’t necessarily protect you from addiction. On the contrary, it might even make your symptoms worse. Addiction support groups offer a healthy alternative.

If the 12 Steps resonate with you, Gaming Addicts Anonymous might be a good place to start. However, faith-based recovery isn’t a good fit for everyone. In that case, you can consider non-12-Step groups that welcome people with any type of addiction, like SMART Recovery. But even if you don’t join a support group, it’s important to start building relationships with people who understand what you’re going through.

What Is Gaming Addiction?

When compared to other addictions, gaming is relatively new. Perhaps because of this, there are some common misconceptions about gaming addiction.11 But if you’re showing the symptoms of addiction, it’s important to take them seriously.

Gaming addiction is a preoccupation with gaming that interferes with all other parts of your life.12 People with this condition may lie about how much they play, lose interest in other activities, and develop sleep issues. You can even experience withdrawal symptoms, like cravings, when you try to take a break.

Who Is at Risk for Gaming Addiction?

Addiction doesn’t happen in a vacuum. That’s true for drug use, gambling, and any other unhealthy behavior. And there are certain factors that increase your risk of gaming addiction:13

  • Genetic predisposition, including a family history of addiction
  • Psychological issues, like low self-esteem
  • Environmental factors, like family conflict
  • Stress, including grief or major life changes

Additionally, some demographics are more likely to develop video game addiction.14 Specifically, young people and boys may be at a greater risk.

Gaming Addiction and Other Mental Health Issues

Many people with video game addiction have co-occurring disorders,15 like anxiety or depression. Some of the most common co-occurring mental health issues16 include the following:

  • Anxiety, especially social anxiety
  • ADHD
  • Depression
  • Certain personality disorders
  • Autism

If you have more than one diagnosis, it’s important to give each one the attention it deserves. Often that means getting treatment for co-occurring disorders. This approach may give you more insight into your complex emotional experience.

What Leads to Gaming Addiction?

No matter who you are, or what risk factors you face, 2 types of games make addiction more likely:17

  1. Massively multiplayer online role-playing games (MMORPGs), like World of Warcraft, and
  2. First-person shooters, like Overwatch.

Different games also correlate with different addiction symptoms. For example, people who play first-person shooters tend to be more impulsive. But people with addiction to MMORPGs are often more extroverted, even if gaming gets in the way of in-person relationships. It’s also worth noting that not everyone who plays MMORPGs or first-person shooters is at risk of gaming addiction. Why you’re playing matters just as much as what you’re playing.

The Need for Escape

Some people use games to avoid real-life issues.18 This is most common with MMORPGs,19 in which players take on an in-game persona. And most of the time, your character faces less complicated issues than you do. Fighting a dragon is easy once you’re good at the game. And it has a straightforward outcome: win or lose. Either way, you’re still the main character. Most of the time, real life is much messier than that.

20Many escapist gamers have low emotional and impulse control. As a result, it can be hard to manage the stress of daily life. Instead, people turn to fictional worlds that reward impulsive behavior. But this just compounds the issue. If this is your experience, you might practice emotion regulation skills during recovery.

Relying on Video Games for Community

Gaming can fulfill players’ need for connection,21 especially if you don’t have many strong relationships in real life. It might even feel easier for you to talk to people when you’re behind a screen. Studies show that people with gaming addiction feel closer to other people during online interactions than they do in person.

Over time, this can become a vicious cycle. First, you reach out online by gaming. But as your addiction develops, you may lose interest in your real-world relationships. And as you let go of those friendships, it can feel like gaming is your primary source of connection. In treatments like wilderness therapy, patients relearn how to build sustainable relationships.

Instant Gratification

Video games are meant to be engaging.22 Game developers want you to continue playing. That’s one reason they offer so many rewards. Leveling up gives you instant access to new skills, with no studying required. This pattern appeals to people who feel unsuccessful outside of gameplay. Research shows a relationship between gaming addiction and low self-esteem.23

Doing well in a game can give you a sense of accomplishment. It may also earn you the respect of fellow gamers, which can boost your self-image. However, these achievements don’t prepare you for the hard work of building a meaningful life. There’s no loot drop after you deal with a breakup, or retake a failed exam. But often, those experiences are necessary in order for you to grow as a person.

A Sense of Purpose

Unlike most areas of life, video games have clear storylines. Even when you’re exploring an open world, you usually have a specific quest in mind. If you feel lost and driftless when you’re offline, gaming addiction can satisfy your need for a personal mission.24

This can be true for people without clear goals, and also for those with lofty ambitions. Most of the time, the stakes are lower in a boss fight than they would be if you applied to law school. And you might feel more confident about winning the game than you do about achieving your dreams. But if you let gaming take up too much of your time, it becomes an obstacle in its own right.

Level up Into the Real World

Gaming might feel like a great adventure. To be good at it, you need dedication and creativity. But as you build on those skills, you may find that you need a more complex challenge. With the right support, you can find what you’re looking for in real life.

Browse our list of rehabs for gaming addictions to learn about their pricing, treatment options, and more.