Tag: Mental Health

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Addiction and Depression: Aaron’s 8 Ways to Find Hope and Transform Your Life

The journey through addiction and depression can feel like an unending night, where the light at the end of the tunnel is a cruel mirage. Yet, as countless individuals have discovered, and as Aaron eloquently shares, hope is not merely a wish; it’s a tangible outcome of courage and connection. His story, born from the depths of personal struggle and illuminated by the devastating loss of a loved one, offers a profound testament to the power of vulnerability, community, and unwavering commitment to self-care. It’s a journey from hidden shame to open acceptance, demonstrating that even when the path ahead seems impossible, there are guiding lights to lead the way.

1. The Unexpected Catalyst for Change: Finding Hope Amidst Loss

For many grappling with substance abuse, the realization that change is necessary often comes from a deeply personal and painful place. For Aaron, that catalyst arrived in the most tragic form: the overdose death of his cousin. “The day after Thanksgiving,” Aaron recounts, “I found out my cousin had overdosed on heroin and he died… Sunday I woke up and I said, I don’t want to do this anymore. I don’t want to be the next one to die in our family.” This harrowing experience, while devastating, became the turning point that propelled him toward seeking help, despite his prior reluctance to admit his struggles.

Before this pivotal moment, Aaron, like many, held onto the belief that his drinking was merely a coping mechanism for sleep, an ingrained habit rather than a serious problem. He made “a million excuses why I wasn’t an alcoholic” and was “scared to admit that I was an alcoholic.” This internal conflict is a common thread in addiction, where denial acts as a powerful barrier to recovery. The loss of his cousin, however, shattered this denial, providing a stark and undeniable reflection of his own precarious situation. It was a wake-up call that forced him to confront the potential consequences of his unchecked substance use.

In a poignant admission, Aaron shares, “I didn’t think I was ready to be done drinking, but he was my hope.” This highlights a crucial aspect of recovery: sometimes, the impetus for change isn’t a sudden desire for sobriety, but an external force that, however painful, illuminates the urgency of the situation. His cousin, though absent, became a spiritual guide and a “higher power” in his recovery journey through Alcoholics Anonymous (AA). This unexpected source of hope underscores the profound impact that even difficult experiences can have in setting individuals on a path toward healing and self-discovery.

2. Unpacking the Intertwined Nature of Addiction and Mental Health

Aaron’s journey powerfully illustrates the inseparable link between substance use disorder and mental health challenges, specifically depression. While he initially sought help for his alcohol abuse, he readily acknowledges that depression played “a huge part of my story as well.” This duality is a common reality for many, where one condition often exacerbates or conceals the other. As the podcast host aptly puts it, “you can’t separate them… it’s trying to take the salt out of the stew to act like they’re different things.”

Aaron’s struggles with depression began at a young age, around 13 or 14, when he “didn’t feel normal” and even contemplated suicide. He initially sought therapy, but the discomfort of confronting his internal struggles led him to prematurely discontinue treatment. “It’s not comfortable feeling uncomfortable,” he admits, explaining how he told his parents he was no longer suicidal, even though he continued to struggle internally. This avoidance of discomfort later fueled his reliance on alcohol.

His drinking evolved from social high school experimentation to a deeply ingrained coping mechanism for his worsening depression. He describes a pervasive internal struggle, where his mind “doesn’t shut off” at night. Alcohol became a means to silence the relentless thoughts and induce sleep, a desperate attempt to find peace. “I just thought it was easier just to pick up a bottle and start drinking and eventually I would pass out,” he explains. This insidious cycle, where alcohol provided temporary relief while simultaneously deepening his depression, is a hallmark of co-occurring disorders. It wasn’t until he fully committed to addressing both his addiction and his mental health in rehab that he began to find genuine and sustainable relief.

Explore treatment options for alcohol addiction and depression.

3. The Progression of Addiction: From Social Drinking to Secret Shame

Aaron’s narrative provides a clear illustration of how addiction can insidiously take root and escalate. What began as casual social drinking in high school and college, where he “would get hungover and hated drinking,” gradually transformed into a pervasive and secretive habit. The shift occurred during his ten years living in Chicago, particularly while working at Cook County Juvenile Detention. The immense stress of his job, coupled with difficulties in his personal relationship, created fertile ground for his substance use to intensify.

His routine evolved into stopping at the grocery store for a pint of Fireball before even reaching home, a clear sign of escalating dependence. This marked the beginning of a descent into closet drinking, a common behavior among those struggling with addiction who wish to conceal the extent of their problem. He became “embarrassed of myself” and actively sought to avoid social situations where his drinking might be exposed. This clandestine consumption led to a life of constant deception.

The internal monologue of an active addiction is vividly portrayed by Aaron: “You would wake up and that’s kind of what was on your mind is when can I get my next drink?” During work, he would eagerly anticipate five o’clock, the moment he could escape to the liquor store. Even on weekends, his mornings began with immediate drinking, often leading to passing out by late morning and then resuming consumption in the afternoon. Despite this extreme pattern, he rationalized his behavior by pointing to his ability to maintain a job and avoid calling in sick. The perceived normalcy of his weekday drinking, which he believed “was only to help me sleep,” further masked the severity of his addiction. This deep dive into the inner workings of his addiction underscores the deceptive nature of the disease, where rationalization and secrecy become powerful tools for self-preservation, even as the addiction consumes one’s life.

4. The Transformative Power of Rehab: A Safe Haven for Vulnerability

Despite his initial apprehension, Aaron’s decision to enter rehab after his cousin’s death proved to be a pivotal turning point in his recovery. Within days of making the call to his sister, he was “flying out to California to go to rehab.” What he found there was a stark contrast to any preconceived notions he might have held about such facilities. Instead of a punitive or isolating environment, rehab became a “safe bubble” where vulnerability was not just accepted but encouraged.

“I didn’t know what rehab was going to be like,” Aaron explains, “And so when I went to rehab, it was just completely eye-opening that people were talking about their problems and that it was okay to be vulnerable and it was okay to share your story.” This revelation—the power of shared experience—was deeply impactful. As he listened to others’ stories, he found himself recognizing his own struggles reflected in their narratives, prompting the realization, “I need to be here.”

Rehab also served as his introduction to Alcoholics Anonymous (AA). Initially shy and unfamiliar with the program, he quickly embraced the principles of honesty and openness. The environment fostered a sense of belonging and understanding that had been sorely missing in his isolated existence. It was in this space that he learned fundamental truths that continue to guide his recovery: “That it’s okay to talk about being an alcoholic. It’s okay to be vulnerable. It’s okay to cry.” This profound shift from hiding his shame to embracing his truth was a cornerstone of his healing process, laying the groundwork for a life of authenticity and sobriety.

5. Building a Robust Recovery Toolbox: Strategies for Long-Term Sobriety and Mental Wellness

Recovery, as Aaron’s experience demonstrates, is an ongoing process that requires a multifaceted approach. He emphasizes the importance of having a diverse “toolbox” of strategies and resources to navigate the complexities of daily life while maintaining sobriety and managing mental health. At the core of his toolkit is the community and unwavering support of Alcoholics Anonymous (AA). “The community of AA and the people that are in recovery,” he states, “have saved my life.” He fondly recalls the powerful message he received in early recovery: “We will love you till you can love yourself.” This unconditional acceptance and support proved vital in a time when he struggled to believe in his own worth.

Beyond the vital role of AA meetings and his sponsor, Aaron incorporates specific practices into his daily routine to combat depression. He highlights the importance of simple yet impactful actions, such as opening his shades immediately upon waking and making his bed. These seemingly small acts represent a deliberate rejection of the darkness and stagnation that characterized his depressed state. He actively seeks sunlight and outdoor experiences, recognizing their positive impact on his mood. “I need to go outside or I need to call one of my friends,” he explains, understanding the importance of connection and breaking cycles of isolation.

Crucially, Aaron emphasizes the proactive management of his depression through medication, a step he initially resisted but now embraces as essential. He also communicates openly with his wife about his mental state, ensuring he has support to prevent spiraling into negative thought patterns. This awareness of his triggers and the implementation of preventative measures are critical for his well-term mental wellness. His dedication to “running a program” for his alcohol recovery—attending meetings, staying in touch with his sponsor, and prioritizing his family—shows a comprehensive commitment to a healthy, sober life. These combined strategies underscore the fact that sustained recovery is not a singular event but a continuous journey of self-awareness, proactive care, and reliance on a supportive network.

6. Embracing the Present: Living 24 Hours at a Time

A fundamental principle guiding Aaron’s recovery is the practice of living “24 hours at a time.” This approach, deeply ingrained in AA philosophy, shifts the focus from overwhelming projections about the future to managing the present moment. For someone who once grappled with suicidal ideation and the constant obsession of addiction, this daily focus provides a manageable framework for sustained sobriety and mental well-being. “I don’t look too far ahead,” Aaron explains. “If I hit my head on the pillow at night and I’m sober, it’s a good day.”

This philosophy allows him to appreciate the simple joys and accomplishments of each day, rather than being burdened by anxieties about the distant future. It’s about finding gratitude in the small victories: “I got to give my son a kiss goodnight. I got to give my kiss, uh, wife a kiss goodnight.” These moments, once overshadowed by the darkness of addiction and depression, now represent the profound beauty of his recovered life.

Living in the present also empowers him to actively engage with his mental health. While he acknowledges that negative thoughts will “constantly come” due to his long history with depression, he has developed a strategy to counteract them: “Once a negative thought comes, I need to say a hundred positive things.” This demanding but essential practice reinforces his commitment to self-care and mental resilience. By staying present and continually working on himself, Aaron ensures he can “show up for myself” and, by extension, for his family. This mindful approach to life stands in stark contrast to his past, where he was consumed by shame, secrecy, and the relentless pursuit of his next drink.

7. The Liberation of Openness: Breaking the Chains of Shame and Isolation

One of the most transformative aspects of Aaron’s recovery has been the ability to shed the pervasive shame that once defined his existence. For years, he hid his struggles with both depression and alcohol, creating a dual life where his outward presentation masked intense internal turmoil. He would drink lightly with friends, only to return home and “always had a bottle at home” to satiate his anxiety and addiction. This constant deception was a heavy burden, fueled by embarrassment and a reluctance to admit his problems.

The contrast between his former isolated self and his current openness is striking. In AA, he finds a space where “I can go and I can share what’s on my mind, and you leave the meeting feeling a million times lighter.” This stark difference highlights the power of shared vulnerability and the supportive community that AA provides. He expresses a profound desire for a similar space for mental health journeys, recognizing the “so beneficial” impact it would have for “so many people just to let the slightest thing off their mind.”

Now, he talks freely and comfortably about being an alcoholic and managing his depression. This newfound openness is not only liberating for him but also serves as an inspiration to others. He is no longer “ashamed anymore” and understands that his past experiences have led him to a place of gratitude and authenticity. By sharing his story, Aaron actively works to prevent others from walking “in the shoes that I did for so many years.” The act of admitting his struggles has dissolved the shame, replacing it with a sense of purpose and a desire to help others find their own path to liberation and recovery. This profound shift from secrecy to transparency is a testament to the healing power of honesty and connection.

8. The Hopeful Horizon: A Life Reimagined

Aaron’s journey culminates in a life that, just a few years prior, seemed utterly unattainable. His addiction and depression had led him to a point where he genuinely “didn’t think that I was gonna be here when I was 35 years old.” Now, at 38, he celebrates his sobriety as a rebirth, likening it to “turned three years old.” This metaphor encapsulates the profound transformation he has undergone, a complete recalibration of his existence.

He reflects on the tangible blessings that have entered his life since embracing recovery: a wife, a two-and-a-half-year-old son, and a rekindled relationship with his family. During the depths of his addiction, he constantly “lied to ’em” and kept his distance, driven by a misguided desire to protect them from his self-destructive behavior. “I wanted to keep my distance because I didn’t wanna hurt him,” he recalls. Now, trust has been rebuilt, and he can confidently say he will “show up and they know that I’m gonna be there and I’m not lying about anything.” This honesty and reliability are gifts not only to his loved ones but also to himself, allowing him to “just live an honest life where it’s just not constant. Did I do this or did I do that?”

The internal shift is equally profound. While he continues to work on his depression in therapy, the “obsession of alcohol has been lifted,” allowing him to dedicate his energy to mental well-being. He recognizes that his negative thoughts are a battle he will face lifelong, but he now possesses the tools and the will to confront them. His gratitude for his current life is palpable, a stark contrast to the despair he once felt. Aaron’s story is a powerful reminder that even from the darkest depths, a life rich with purpose, love, and authenticity is not only possible but within reach for those willing to take the courageous step towards help.

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Navigating Trauma: Jonas’s 7 Ways Treatment Can Transform Your Life

Life can throw unexpected curveballs, leaving us feeling lost, overwhelmed, and disconnected. For many, navigating the aftermath of trauma can feel like an insurmountable challenge, impacting not only their own well-being but also the lives of those around them. Yet, as one individual’s journey illustrates, seeking help can provide a pathway to profound transformation, even when circumstances remain largely the same.

1. Recognizing the Need for Help: The Unseen Struggle

Often, the individuals most in need of support are the last to recognize the depth of their struggle. This was certainly the case for Jonas, who found himself in a chaotic and dark period of his life, grappling with an abusive relationship and the heartbreaking loss of contact with his children. Despite his internal turmoil, it was his sister who ultimately identified the severity of his situation and recommended trauma treatment at InHarmoni Rehab. As Jonas recounts, “I didn’t really understand in what kind of position I was in. Before she told me I needed to go, of course I realized that I was using sleeping pills in order to sleep, and things were going not in the right direction. I could see the signs, but I could not understand it myself.”

This sentiment underscores a critical aspect of mental health: self-awareness can be a significant barrier when deeply entrenched in emotional pain. External perspectives from loved ones can be invaluable in these moments, offering a lifeline when an individual is unable to objectively assess their own needs. The signs—such as relying on substances like sleeping pills to cope—were present, yet the emotional toll prevented Jonas from fully grasping the extent of his struggles. This often happens because trauma can impair our ability to regulate emotions and make sound judgments, leading to a distorted view of reality and a reluctance to seek help.

2. Overcoming Skepticism: A Leap of Faith Towards Healing

The decision to enter treatment is rarely an easy one, often accompanied by a healthy dose of skepticism and apprehension. Jonas admits, “My expectations going into treatment was quite on the skeptical side. I didn’t think I could do much about changing my behavior and my mood because of the state and my life situation. So I would say that I was quite skeptical.” This initial doubt is a common hurdle for many seeking help for trauma. The weight of past experiences and the belief that one’s situation is unchangeable can create a powerful barrier to embracing the possibility of recovery.

However, moving past this skepticism is often the first and most crucial step towards healing. It requires a willingness to suspend disbelief and take a leap of faith, even when the path ahead seems uncertain. This initial acceptance, even if hesitant, opens the door to new perspectives and strategies for coping. For those contemplating treatment, it’s important to acknowledge these fears and recognize that they are a normal part of the process. Trusting in the therapeutic process, even when doubts linger, can unlock profound personal growth.

Explore trauma treatment options.

3. The Ripple Effect of Healing: A New Perspective on Connection

One of the most profound realizations Jonas experienced in rehab was the interconnectedness of his well-being with those around him. He discovered that his emotional state and behaviors had a significant impact on his friends, family, and ultimately, his children, even in their absence. “Well, I would say that rehab gave me a brand new perspective on life. I realized that it’s not only me that matters because the way I feel and behave affects everybody around me. And if I don’t feel well, My friends, my family, and everybody will be affected.”

This shift in perspective is a cornerstone of trauma recovery. It moves beyond individual suffering to encompass the broader relational context. When individuals heal from trauma, the positive effects radiate outwards, improving the quality of their relationships and creating a more positive environment for everyone involved. This understanding also empowered Jonas to maintain his strength for his children, recognizing that even without direct contact, his improved well-being could indirectly impact them. This concept aligns with attachment theory, which posits that our emotional well-being and relational patterns are deeply intertwined. A research article in Psychological Science in the Public Interest highlights the lasting impact of early attachment experiences on adult relationships and mental health, underscoring the importance of healing individual trauma for the benefit of broader relational systems.

4. Embracing Practical Skills: Tools for Lasting Change

Beyond theoretical insights, trauma treatment provides invaluable practical skills that empower individuals to navigate daily challenges and foster lasting change. For Jonas, two key practices stood out: morning meditation and a conscious effort to change his communication patterns. He notes, “And of course there was a lot of practical skills that I’m using every morning, especially the meditation and especially the way I communicate. I’m trying to change my communication patterns because I realized that that was one of the reasons why I ended up in the situation I was in.”

Meditation offers a powerful tool for mindfulness, allowing individuals to observe their thoughts and feelings without judgment and cultivate a sense of calm amidst chaos. It can help regulate the nervous system, which is often dysregulated in individuals with trauma.

Communication skills are equally crucial, especially for those whose past trauma may have impacted their ability to express themselves effectively or set healthy boundaries. Learning to communicate assertively, actively listen, and understand non-verbal cues can transform relationships and prevent recurring patterns of conflict. These skills are often taught in various forms of therapy, such as Cognitive Behavioral Therapy (CBT) and Dialectical Behavior Therapy (DBT), which are frequently used in trauma treatment.

5. Redefining “Better”: Thriving Amidst Unchanged Circumstances

Perhaps one of the most remarkable aspects of Jonas’s journey is his ability to thrive even when his external circumstances remained largely the same. He clarifies, “actually I would say that my life today is not much different. I’m not in a completely different situation. The situation is actually the same, although the way I feel in this situation is what has have changed. I can now handle the situation. I can now understand what I’m feeling, and I also understand that things will be as good as you make them.”

This powerful realization highlights that healing isn’t always about dramatically altering external circumstances, but rather about transforming one’s internal landscape. It’s about developing resilience, emotional regulation, and a proactive mindset to navigate life’s challenges. Before treatment, Jonas was “feeling worse and worse,” but now, even with similar external pressures, he’s “feeling better and better.” This shift in perspective and internal strength is a testament to the profound impact of trauma treatment. It demonstrates that true well-being stems from our ability to adapt, cope, and find inner peace regardless of external variables. This internal locus of control is a key factor in long-term recovery and resilience, as detailed by research on psychological well-being.

6. The Investment in Yourself: An Insurance for the Future

For those hesitating to seek treatment due to concerns about cost or efficacy, Jonas offers a compelling perspective: it’s an investment, an insurance for the future. He urges individuals to consider the broader implications of their well-being, emphasizing that the positive impact extends beyond themselves. “I would say that this is a really, really small investment compared to what it’s gonna cost you if you don’t make the investment. So I would see it as a, as an insurance. It’s an insurance for the future. You can change everything for the better. By taking this step, I wish you the best of luck.”

This powerful analogy underscores the long-term benefits of addressing trauma. The emotional, physical, and relational costs of untreated trauma can be immense, leading to chronic stress, strained relationships, and diminished quality of life. Investing in treatment is not just about alleviating immediate suffering; it’s about building a foundation for a healthier, more fulfilling future. It’s an investment in personal growth, improved relationships, and overall well-being. Thinking about the cost-benefit analysis of treatment can be a powerful motivator for many.

How to pay for treatment.

7. Taking the First Step: Embracing the Unknown

The journey to healing can feel daunting, filled with questions and uncertainties about the process, the environment, and the people involved. Jonas acknowledges these common fears: “maybe you are a little bit in the doubt about going, maybe you’re a little bit scared about, you know, how it’s gonna be like, maybe you’re thinking about what kind of people are you gonna meet? How is the premises gonna be? How is the food gonna be? How is, how is this gonna change me anyway? How can, how can a treatment change anything?”

His advice is simple yet profound: “I would say that the only thing you can do to find out is to take the step because you know where you’re at, you know what problems you have, and if you want to try to solve them, try to find a solution. I would say that this is a really good first step.”

This sentiment encapsulates the essence of taking control of one’s narrative. While uncertainties may linger, the potential for positive change far outweighs the fear of the unknown. Recognizing one’s current struggles and actively seeking solutions is the courageous first stride towards a brighter future. Embarking on a healing journey requires courage, self-compassion, and a willingness to embrace the transformative power of support.

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How Do I Know if I Need Mental Health and Addiction Treatment?

If you’re reading this, you might be wondering, “Do I need help?”

That question alone takes courage, and it could be the most important first step in your healing journey.

Acknowledging the need for mental health or addiction treatment is not a sign of weakness. It’s a sign of wisdom. It means you know something isn’t right, and that you might be open to change. 

Change is where healing begins.

When stress, anxiety, substance use, or feeling lost becomes overwhelming, it can be hard to know if you need professional help. This guide will help you recognize when it’s time to seek treatment and how to take that first step.

Illustration of a person with raised arms standing on a small island with a palm tree, accompanied by the text 'Asking for help isn't weakness—it's awareness.

Recognizing Signs and Symptoms

Recognizing when you need help is the first, and often hardest, step toward healing. 

It can be challenging to recognize the signs and symptoms of addiction1 and mental health conditions. But behavioral health experts say there are common indicators. Often, our loved ones or family members are the first to notice and point out changes. 

These warning signs typically fall into 3 main categories that affect how we act, feel, and function physically.

Behavioral, Emotional, and Physical Indicators

Mental health and substance use issues often show up in subtle ways at first. You might not even realize how much they affect your life until someone else points it out—or until it starts interfering with your peace. Over time, consequences can get more severe and start to impact your quality of life.2

Here are some red flags to watch for:

  • Withdrawing from friends, family, or favorite activities
  • Ongoing mood swings, anxiety, irritability, or deep sadness
  • Trouble sleeping, or sleeping too much
  • Significant weight loss or gain
  • Neglecting hygiene
  • Using substances (like alcohol, drugs, food, or even social media) to escape
  • Difficulty concentrating, staying motivated, or feeling hopeful
  • Feeling like life is overwhelming or not worth living

If you’re experiencing several of these symptoms, your mind and body may be signaling that it’s time for support.

Infographic showing 9 common signs you might need mental health or addiction treatment, displayed in a 3x3 grid with icons. Signs include: withdrawing from people or activities, hiding how you really feel, sleeping too much or too little, mood swings/anxiety/sadness, using substances to cope or escape, struggling to focus or feel hopeful, feeling overwhelmed or emotionally numb, loved ones noticing a change in you, and falling behind on tasks and routines. Illustration of a concerned person appears on the right side with exclamation points around them.

Self-Assessment Tools and Questions

If you’ve noticed potential warning signs, specific assessment tools can help you evaluate whether your symptoms warrant professional attention.

Note: These assessments should not replace a formal diagnosis, but your results may indicate whether it’s a good idea to seek a clinical evaluation. If your answers point to possible signs of addiction or mental health concerns, consider speaking with a professional for support or further evaluation.

Clinical Screening Tools for Self-Assessment

Healthcare providers commonly use the following evidence-based screening tools3 in treatment settings, but they’re also available for self-assessment. 

GAD-7: Generalized Anxiety Disorder 7-Item Scale

What it’s for: Screens for generalized anxiety disorder and assesses severity. Also effective at detecting panic disorder, social anxiety disorder, and PTSD.

How it’s used: Rate how often you’ve been bothered by anxiety symptoms over the past 2 weeks. Takes 2-3 minutes to complete.

Sample questions:

  • Feeling nervous, anxious, or on edge?
  • Not being able to stop or control worrying?
  • Trouble relaxing?

Where to find it: The GAD-7 is available online4 or through your healthcare provider.

Chart titled 'When Patterns Shift from Normal to Concerning' showing four examples of how behaviors can escalate on a spectrum from green (normal) to red (concerning). Examples include: occasional drinking to getting drunk daily, feeling down for a day to persistent hopelessness, losing focus sometimes to can't function at work or home, and needing alone time to withdrawing from everyone. Each row features an icon and a gradient bar showing the progression.

PHQ-9: Patient Health Questionnaire-9

What it’s for: Screens for depression based on DSM-5 criteria and assesses severity, including suicidal ideation.

How it’s used: Rate how often symptoms have affected you over the last two weeks. Takes 3-5 minutes to complete.

Sample questions:

  • Little interest or pleasure in doing things?
  • Feeling down, depressed, or hopeless?
  • Thoughts that you would be better off dead or hurting yourself?

Where to find it: The PHQ-9 is available online5 or through your healthcare provider.

CAGE Questionnaire (Cut Down, Annoyed, Guilty, Eye-Opener)

What it’s for: Brief screening tool to identify alcohol misuse.

How it’s used: Four yes-or-no questions that take about one minute to complete.

Sample questions:

  • Have you ever felt you should cut down on your drinking?
  • Have people annoyed you by criticizing your drinking?
  • Have you ever felt guilty about your drinking?
  • Have you ever had a drink first thing in the morning (eye-opener) to steady your nerves or get rid of a hangover?

Where to find it: The CAGE Questionnaire6 is available online or through your healthcare provider.

These self-assessment tools offer a quick, confidential way to evaluate whether you may benefit from professional support. While they don’t provide a diagnosis, they can identify concerning patterns and help guide your next steps.

Of course, taking an honest self-assessment requires acknowledging that there might actually be a problem, which isn’t always easy.

The Role of Denial and Minimization

Let’s be honest. It can be easy to talk yourself out of needing help.

Maybe you have said things like:

  • “It’s not that bad.”
  • “I can handle this on my own.”
  • “Other people have it worse.”

Minimizing or denying a problem is a common part of struggling with addiction or mental health concerns. It’s a way the mind tries to protect itself from pain by pretending things are fine. But most people underestimate how much their struggles are actually affecting their lives. Denial helps you feel in control, while minimizing sounds like “It’s not that bad” or “I can stop anytime”—but both can keep you from getting help when you need it most.

These thought patterns can delay help until a crisis occurs. But it’s important to remember that you don’t need to be in crisis to deserve support.

When “Functioning” Doesn’t Mean “Healthy”

You don’t need to lose your job, home, or relationships to require treatment. Many people with mental health or substance use disorders are still meeting their responsibilities at work or school. This is known as “high functioning.”7

Busting the Myth of the High-Functioning Addict

Not everyone struggling with addiction:

  • Drinks or uses in the morning
  • Gets a DUI
  • Misses work regularly

Not everyone with a mental health condition:

  • Experiences suicidal ideation
  • Has difficulty in social situations
  • Needs hospitalization

These things can and do happen for many people. However, addiction and mental illness look different for everyone. “Functioning” doesn’t mean your mental well-being is intact. High-functioning alcoholism, drug addiction, anxiety, or depression can fly under the radar for years. But that doesn’t mean you couldn’t benefit from treatment to improve your physical, mental, or spiritual well-being.

What Loved Ones Might Notice First

Sometimes, the people closest to us can see the signs before we’re ready to. It’s not because they’re trying to judge, it’s because they care. They know your usual patterns, and when something shifts, they notice.

Here are some common changes or warning signs8 loved ones or others closest to you, like family members or employers, may notice:

  • A drop in mood or energy: You may seem tired, irritable, or not yourself—even if you don’t realize it.
  • Changes in routine or motivation: Maybe you’re skipping work, sleeping all day, or losing interest in things you used to love.
  • Avoiding responsibilities or isolating: Pulling away from family, missing events, or spending long hours alone can be a red flag.
  • Unusual behavior or secrecy: Loved ones might notice you’re being vague, avoiding eye contact, or hiding parts of your day.
  • Increased substance use: They may comment on how much you’re drinking or using—and how it’s affecting your mood or relationships.
  • Emotional outbursts or numbness: Whether you’re snapping easily or seem checked out, they may sense something’s off emotionally.

Sometimes, these observations come as gentle concern. Other times, they may sound like frustration. Either way, don’t dismiss what your loved ones say, even if it’s hard to hear.

Why this matters:

When you’re in the middle of a mental health or addiction struggle, your view can get clouded. You might not notice how your habits or emotions have shifted. That’s why outside perspectives are valuable—they help you see what you might be missing.

What to do next:

  • Ask someone you trust: “Have you noticed any changes in me lately?”
  • Listen without defending. Just take it in with an open heart.
  • If several people have expressed concern, it’s worth exploring.

Remember: A loved one noticing a change in you or family members sharing a concern isn’t an accusation. It’s an invitation to check in with yourself and consider if help could make things better. Reaching out for support, including peer support, can be another helpful way to bring other people into what is going on in your life.

Next Steps if You’re Unsure

Olivia Mueller, VP of Research at Recovery.com, shares:

Trying to find substance abuse and mental health treatment that meets your needs can be overwhelming. Why? Well, one main reason is we often don’t know where to begin and we have misconceptions about ‘rehab’ and recovery. When someone breaks a bone, most of us laypeople have common knowledge about treatment protocol: See a doctor, get an X-ray, get a cast or sling to hold things in place to allow healing, go to follow-up appointments, and so on.

Yet, it’s not as simple when it involves questions about treatment for addiction or mental health. The journey ahead can feel overwhelming, but there can be a clear path forward and guidance when you feel unsure about the next steps for treatment.

If you’re still unsure whether you need help, consider talking to a mental health professional or health care provider. A diagnostic evaluation typically includes:

  • A review of your medical history
  • A mental health screening
  • Questions about alcohol use disorder, drug use, trauma, and mood
  • Referral to treatment programs, psychotherapy, or support groups

These assessments can be conducted through outpatient mental health services, inpatient programs, or telehealth.

If you’ve read this far, something inside you is reaching for hope—and that matters.

You don’t need to have it all together to ask for help. You just need to be willing to take one small step.

No matter where you are in the process, you’re not alone. Recovery is possible and there’s a community here to help you take the next step. Find qualified addiction treatment programs in your area that offer personalized care when you need it most.

FAQs

Q: What are the signs that a person may need addiction or mental health treatment?

A: Everyone struggles with their health from time to time, but if your symptoms persist for more than 2 weeks, interfere with your work or relationships, or you find yourself using substances to cope with daily stress, you may need professional addiction or mental health treatment. A professional assessment can help you accurately determine your treatment needs. Also note that you don’t have to be in severe distress or crisis to benefit from professional support: many people see therapists for maintenance, additional support through growth phases, or to work through less severe (but still important) issues.

Q: When should someone seek help for addiction or mental health?

A: If symptoms last more than 2 weeks, worsen over time, or affect your ability to function at home, work, or school, it’s a strong sign to reach out to a mental health professional or treatment provider. It is always recommended to seek outside support for symptoms of substance use disorder or mental health conditions. Determining risk factors or other symptoms through assessments can also be a helpful way to learn if you need outside support.

Q: How do I know if I need help with my mental health?

A: Ask yourself: Am I coping in healthy ways? Have others expressed concern? Am I feeling overwhelmed more often than not? If the answer is yes to any, consider taking a self-assessment or speaking to a provider.

Q: What qualifies as a serious mental illness?

A: Serious mental illnesses (SMIs) include conditions or mental disorders like schizophrenia, bipolar disorder, anxiety disorders, eating disorders, post-traumatic stress disorder, and major depression that significantly impair daily functioning. A formal diagnosis is made by a licensed mental health professional.

Q: How do I get addiction or mental health treatment?

A: You can start by talking to your therapist, healthcare provider, using a non-biased treatment finder like Recovery.com, or calling a helpline. Treatment may include talk therapy, medication, support groups, or outpatient services.

Q: What are the types of substance use disorder?

A: Substance use disorders can involve alcohol, opioids, stimulants, or other drugs. They range in severity and may include physical dependence, compulsive use, or co-occurring mental health conditions. The DSM-5-TR outlines criteria for specific mental health and substance use diagnoses. To better understand what you’re experiencing, you can take a self-assessment, complete a formal evaluation, or talk with a licensed treatment provider or health care professional. These steps can help clarify whether treatment would be beneficial.

Q: Can substance abuse treatment fail due to untreated mental health issues, or vice versa?

A: It’s common for mental illness and substance use to be interconnected. If one condition goes untreated, it can undermine recovery from the other. Integrated treatment is often the most effective. Talking to your treatment provider or health care provider about your concerns about co-occurring mental health and addiction is an important first step in preparing a comprehensive and effective treatment plan. 

Q: How can I tell if I need treatment for addiction?

A: Warning signs of addiction include cravings, loss of control, using despite consequences, a relapse or recurrence of use, or hiding your substance use. If you’re unsure, talk with a provider or complete a screening tool as a first step. Just asking the question may be an indicator that you already know something is not quite right, and that you want to change.

Q: How can I tell if my addiction requires professional treatment?

A: If your self-control is slipping, your health or relationships are suffering, or you’ve tried to stop and cannot, professional addiction treatment can provide structure, support, and lasting results. You have options: intensive residential programs, flexible outpatient treatment, family therapy, evidence-based behavioral therapies, and other specialized approaches that can be tailored to your specific situation and goals.

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

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

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

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

Levels of Care Explained

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

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

Medical Detox

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

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

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

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

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

Residential or Inpatient Treatment

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

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

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

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

Partial Hospitalization Program (PHP)

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

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

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

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

Intensive Outpatient Program (IOP)

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

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

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

Outpatient Therapy

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

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

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

Sober Living or Transitional Living

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

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

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

Virtual Care (Telehealth)

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

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

How to Know What’s Right for You

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

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

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

Do I Need Medical Supervision?

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

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

Dual Diagnosis or Co-Occurring Disorders

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

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

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

What an Intake Assessment Looks Like

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

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

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

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

Adjusting Treatment Over Time

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

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

Ready to Take the Next Step?

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

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

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

FAQs

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

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

Q: When do you need inpatient treatment?

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

Q: How does outpatient substance use treatment work?

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

Q: Who needs residential treatment?

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

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

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

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

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

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Kat Sorensen Journey from Chaotic Addiction to Thriving Powerhouse

The path to recovery is rarely straight. For many, it’s a winding road filled with detours, unexpected turns, and moments of profound clarity. Kat Sorensen, CEO of Laguna Shores Treatment Center, founder of Chains to Change, and content creator known as SoCalKattt, embodies this journey. With nearly a decade of sobriety, Kat’s story is a powerful testament to healing with compassion, structure, and integrity, highlighting the transformative power of community in achieving lasting recovery.

Kat’s story, shared on Recoverycast with host Brittani Baynard, offers invaluable insights into the insidious nature of addiction and the profound liberation that comes with confronting it head-on. From a high-performing tech sales executive and competitive bodybuilder battling alcohol and prescription drug addiction to a beacon of hope in the recovery community, Kat’s experiences illuminate key aspects of addiction and the recovery process.

Unraveling the Roots of Early Addiction

Kat’s journey began not in a tumultuous home, but in a stable, middle-class environment with loving parents. Yet, from a young age, a profound sense of loneliness and discomfort in her own skin shadowed her. This internal struggle became the fertile ground for addiction to take root.

Her first experience with alcohol at age 12 was a revelation. While her friends sipped, Kat “gulp[ed] as fast as [she could].” The immediate effect was a powerful sense of peace and belonging. “As soon as I started to feel this, like, it was like this piece,” she recalls. “It was like, oh my god. I’ve been waiting for this for like 10 years. Like, I have needed this for like 10 years, and I started to really feel okay in my own skin.” This early experience, coupled with a fantastical first kiss, cemented alcohol’s association with ultimate relief and desire fulfillment.

This narrative highlights a critical point: addiction often stems from an attempt to self-medicate underlying emotional pain or discomfort. Even in the absence of overt trauma, feelings of inadequacy, loneliness, or an inability to cope with intense emotions can drive individuals toward substances that offer temporary solace. Kat’s story underscores that a seemingly perfect upbringing doesn’t inoculate against these internal struggles.

The Chameleon Effect: Mastering High-Functioning Addiction

A hallmark of Kat’s early addiction was her ability to maintain a double life. As a varsity athlete who also frequented parties, she became adept at being a “chameleon,” seamlessly blending into different social circles and managing her substance use while excelling in other areas of her life. This early mastery of high-functioning addiction allowed her to rationalize and conceal the growing problem.

She learned to manage her alcohol consumption alongside her responsibilities as an athlete and student. This ability to appear functional, even successful, on the surface is a common characteristic of high-functioning addicts. It often delays intervention because the outward signs of struggle are not immediately apparent. Kat’s experience demonstrates how early in life, individuals can develop sophisticated coping mechanisms that, while allowing them to navigate daily life, simultaneously entrench their addictive behaviors. This period of her life underscores the deceptive nature of addiction – it can thrive in the shadows of apparent normalcy.

The Illusion of a “God-Shaped Hole” and the Reality of Untreated Addiction

In her late teens, Kat experienced a profound spiritual transformation. Attending church and embracing a new community, she found a sense of belonging and peace that initially mirrored the relief she sought from alcohol. She married young, eschewed drinking, and for a time, found solace in her faith. However, this period also revealed a critical insight into untreated addiction: it often manifests in other behaviors.

Kat stopped drinking in college but began running “insane” distances—10, 12, even 15 miles a day. This seemingly healthy activity became a new outlet for her unaddressed inner turmoil. As she aptly puts it, “I just transferred my addiction to that.” This phenomenon, known as cross-addiction or addiction transfer, is common in untreated individuals. If the underlying spiritual, emotional, or psychological issues driving the addiction are not addressed, the addictive energy will simply find a new outlet.

The Misconceptions of Alcoholism: Beyond Daily Drinking

When her first husband suggested she was an alcoholic, Kat dismissed it. Her understanding of alcoholism, like many, was narrow: “people imagine an alcoholic is somebody who drinks daily, someone who, um, gets DUIs. Someone who can’t hold a normal job, someone who can’t graduate from school, somebody who can’t be in a normal relationship.” She could go months without drinking, seemingly disproving his assertion.

This common misconception underscores the subtle and pervasive nature of the disease. Alcoholism isn’t solely defined by the frequency or quantity of consumption, but by the mental obsession and loss of control once drinking begins. Kat’s frustration with only having “one glass of wine” and the subsequent “mental gymnastics” she underwent to get more perfectly illustrate this point.

“That is the allergy of alcoholism is that one drink sets off the mental obsession,” Kat clarifies. This “allergy,” unlike a physical reaction to shellfish, manifests in the mind, making self-diagnosis crucial. Only the individual truly understands the compulsive thoughts and behaviors triggered by that first drink.

Explore alcohol addiction treatment options.

The Progression of the Disease: From “College Thing” to Catastrophe

After a period of sobriety, Kat returned to drinking during a sales conference, rationalizing it as a way to fit in with her new corporate environment. This return, however, was not a gentle reintroduction but a re-ignition of the “allergy.”

“That thing that has been waiting for me because my disease of alcoholism is progressive. It’s fatal. It wants me dead, but it will settle for me drunk,” Kat powerfully states. This progressive nature meant that her addiction picked up precisely where it left off, quickly escalating. What began as an innocent “open bar” soon led to blackouts, infidelity, and the breakdown of her marriage. The consequences mounted, proving that once the “allergy” is triggered, it reasserts its power, often with greater intensity.

Kat’s repeated attempts to externalize the problem—blaming her job, her marriage, even her age—are characteristic of addiction. The thought of stopping drinking was never an option, even in the face of devastating consequences.

Geographical Cures and the Persistence of the Problem

In a desperate attempt to salvage her marriage and escape the spiraling consequences of her drinking, Kat quit her job and moved to a small mountain town, believing a change of scenery would solve her problems. This concept of a “geographical cure” is a common but ultimately futile strategy in addiction.

As Kat quickly discovered, “we believed that a move would change me and within like, I don’t know, maybe the first two months of being there, I’m doing cocaine with my client.” The external change failed to address the internal struggle. Addiction isn’t about location; it’s about the individual’s relationship with substances and their underlying coping mechanisms. No matter where Kat went, her untreated addiction followed, only escalating in severity, from alcohol to cocaine and eventually Molly. This illustrates that true recovery requires an internal shift, not just an external relocation.

Lowering Standards and the Deceptive Nature of Active Addiction

As Kat’s addiction progressed, her moral compass began to spin wildly out of control. Her candid admission, “lowering my standards faster than I could violate them,” perfectly captures the destructive trajectory of active addiction. The values and boundaries she once held dear eroded, replaced by a relentless pursuit of the next high.

“The things that I said I would never do, I was doing on a daily basis,” she recounts. This includes running off to Mexico with a stranger, using drugs daily at work, and even transporting illegal substances on planes. The sheer recklessness and disregard for personal safety highlight the profound cognitive distortions that occur in active addiction. The disease’s grip becomes so strong that it overrides reason, self-preservation, and personal integrity. Kat’s ability to maintain a veneer of functionality while engaging in increasingly dangerous behaviors underscores the deceptive power of addiction.

The Necessity of Confrontation and the Power of External Intervention

Even as her life spiraled, Kat’s cunning enabled her to navigate increasingly perilous situations, from driving intoxicated to transporting drugs. She believed a move to California and a fresh start would finally be the answer. Yet, even as she unloaded her belongings, the lure of old habits presented itself.

What finally broke the cycle wasn’t self-will or another geographical cure, but the intervention of someone who forced her to slow down and confront her reality. “Someone made you slow down. Yes. Someone made you slow down. Yes. And do something I didn’t want to do,” Kat admits. This external push, often from a sponsor, therapist, or loved one, is frequently a catalyst for change. It’s a moment where the addict is no longer able to outrun or rationalize their disease and is compelled to look inward. For Kat, this meant confronting the deeply ingrained patterns of self-will and beginning the rigorous process of self-inventory.

The Role of Community and Compassion in Healing

Kat’s journey through the 12-Step program and her current role in the recovery community underscore the vital role of community, compassion, and integrity in lasting recovery. When she initially sought help, her instinct was to escape her marriage. But her sponsor, recognizing the self-will driving this decision, urged her to pause and do the hard work of inventory. This gentle yet firm guidance prevented a rash decision and initiated a deeper healing process.

Today, Kat leads Laguna Shores Treatment Center and has founded Chains to Change, an online community dedicated to recovery. These initiatives highlight her commitment to providing the same support and structure that were instrumental in her own sobriety. Recovery is not a solitary endeavor; it thrives in environments of shared experience, mutual support, and non-judgmental guidance. The ability to connect with others who understand the struggle and to give back to the recovery community is a powerful aspect of maintaining sobriety and fostering sustained well-being.

Recovery: A Continuous Journey of Small, Consistent Steps

Kat Sorensen’s story is a powerful reminder that recovery is a dynamic, lifelong process built on small, consistent steps. From the initial “24 hours at a time” to the ongoing commitment to self-reflection and community engagement, each decision contributes to a life of sobriety and fulfillment. Her transformation from a high-functioning addict to a compassionate leader in the recovery field demonstrates that even from the darkest places, healing and transformation are possible.

Recovery.com is a valuable resource for anyone seeking mental health or addiction treatment options. You can filter by location, price, insurance coverage, therapy type, mental health condition, levels of care, and more, making it easier to find the right support for anyone, anywhere.

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How to Overcome C-PTSD: Max’s Insights to Find Healing and Hope

Mental health challenges affect countless individuals, but sharing our stories can inspire hope and provide a path to healing. In a compelling episode of the “Giving Voice to Mental Health Podcast,” Max bravely shares her journey of living with and recovering from complex post-traumatic stress disorder (C-PTSD). Her story is a testament to the human spirit’s resilience and the transformative power of therapy, self-reflection, and healthy relationships.

Understanding Complex Post-Traumatic Stress Disorder (C-PTSD)

While many are familiar with Post-Traumatic Stress Disorder (PTSD), C-PTSD presents a unique set of challenges that stem from prolonged and repeated exposure to trauma, often during childhood. Max describes C-PTSD as “your regular PTSD and then you add a little bit of extra seasonings in.” These “seasonings” include deeply ingrained issues like a distorted sense of self, an altered perception of the world and others, and a pervasive sense of dread. Unlike single-incident trauma, the prolonged nature of C-PTSD means that the traumatic experiences often become a child’s “reality,” making it incredibly difficult to recognize the abnormality of their situation.

Max highlights several common symptoms of C-PTSD, including:

  • Negative self-perception: A deep-seated belief of being unlovable or unworthy.
  • Relationship difficulties: Struggling to form healthy connections and trust others.
  • Hypervigilance: A constant state of alertness and readiness for danger.
  • Dissociation: Feeling disconnected from one’s thoughts, feelings, or body.
  • Cognitive disorders: Difficulty concentrating, remembering, or making decisions.
  • Loss of meaning and purpose: A pervasive sense of emptiness or hopelessness.

“It’s very deep rooted, the complex trauma,” Max emphasizes, underscoring how these experiences shape an individual’s entire being and worldview. The feeling of helplessness experienced during the trauma often persists, even long after the individual is no longer in the traumatic environment.

The Profound Impact of Childhood Trauma and Unsafe Environments

Max’s narrative powerfully illustrates how childhood trauma, particularly within the home, can shatter a child’s sense of safety and self-worth. She bravely reveals the physical and emotional abuse inflicted by her older brother, and the heartbreaking lack of protection from her mother and stepfather. Her mother’s repeated refusal to intervene, stating, “I would never abandon my babies,” while simultaneously abandoning Max by not protecting her, created a deeply confusing and damaging dynamic.

The insidious nature of this trauma was further exacerbated by a lack of accountability from her family. Max recounts her desperate pleas to be heard, only to be met with superficial mending and a continuation of the cycle of abuse. This experience led to a profound feeling of being unheard and unsafe within her own home. As she painfully recounts, “I had to scream to be heard, but even if I was heard, things didn’t really change.”

The psychological toll of living in a constant state of fear and vulnerability, where the “bully” is “in your house,” is immense. Max describes this period as “mind messing with,” where every return home brought her back to an unsafe and unprotected space. The lack of intervention normalized the abuse, leading to a cognitive dissonance where she believed, “They’re telling me that they love me, even if they’re treating me this way. So this is how people who love you treat you.” This warped perception of love and relationships is a direct consequence of prolonged childhood trauma and can have lasting effects on an individual’s ability to form healthy attachments later in life.

Explore trauma treatment options.

The Weight of Unresolved Trauma: Carrying the Past Forward

Even decades later, the echoes of Max’s childhood trauma continued to resonate within her. She identifies a persistent “feeling of needing to perform” as a direct carryover from her upbringing, where “the only way that I was acceptable in my home was when I performed and when I met a certain standard, of honestly, perfection.” This ingrained need for perfection can lead to intense self-criticism and a constant feeling of inadequacy, even when achieving significant accomplishments.

At the core of these lingering effects is the pervasive belief, “I’m unlovable.” This deeply painful sentiment underscores the profound impact of her early experiences on her self-worth. “There’s nothing more that I’ve wanted in my life than to feel loved and understood because I just didn’t for a long time,” Max shares, highlighting the yearning for the very emotional needs that were denied to her as a child. This feeling of being unlovable, coupled with the expectation to manage others’ emotions, created an internal conflict.

The inability of her parents to acknowledge their role in her trauma further compounded Max’s pain. Her stepfather’s inability to grasp the depth of her fear, even after blunt explanations in her twenties, (“What do you mean you didn’t know I felt safe?”), exemplifies the gaslighting and emotional invalidation that was a hallmark of her upbringing. This lack of empathy and accountability from those who should have protected her left deep wounds.

The Path to Healing: Embracing Therapy and DBT

Max’s journey to recovery began over a decade ago with traditional talk therapy, but she quickly realized its limitations. “It kind of just felt like a bandaid where it’s like, okay, like I was able to process this thing. But I never really addressed like the core issues.” This realization led her to seek out more specialized and effective treatments, eventually connecting with her current therapist, Lisa.

Lisa introduced Max to a Dialectical Behavior Therapy (DBT) Prolonged Exposure Program, a multi-phase approach that proved to be “life-changing.” The first phase involved group therapy, where Max learned crucial DBT skills:

  • Interpersonal effectiveness: Strategies for navigating relationships and communicating needs effectively.
  • Distress tolerance: Techniques for coping with difficult emotions and challenging situations without resorting to destructive behaviors.
  • Emotional regulation: Skills for understanding, managing, and responding to emotions in a healthy way.

These skills empowered Max to “fight back a lot of the thoughts” that had long controlled her. While the thoughts still exist, she now possesses the tools to challenge them and prevent them from overwhelming her. This shift from passive acceptance to active engagement with her internal landscape was a pivotal moment in her recovery.

Confronting the “Shadow Realm”: Prolonged Exposure Therapy

Following the group therapy phase, Max entered what she aptly calls the “shadow realm” – the prolonged exposure component of her treatment. This intensive phase involved reliving traumatic memories and engaging in “in vivos,” which are real-life exposures designed to challenge avoidance behaviors and desensitize her to triggers. This process, while challenging, was crucial for directly addressing the deeply rooted trauma responses.

A key aspect of this phase was learning to communicate her needs effectively and setting healthy boundaries. “Communicating that I was really bothered by something and I need to see actual change versus just being like, okay, well I talked about it. I hope that it gets better,” was a significant step forward. This marked a departure from the cycle of superficial mending and enabled her to demand genuine accountability in her relationships.

The successful completion of prolonged exposure therapy led to a monumental achievement for Max: her C-PTSD went into remission. This remarkable progress highlights the effectiveness of evidence-based therapies in addressing complex trauma.

Living with Scars, Not Wounds: The Ongoing Journey of Healing

Max describes her post-remission phase as “the next phase of the DBT program where it’s mostly using what we call like the free skill.” This involves incorporating “random acts of exposure” and “embracing our emotions,” ultimately striving to live a life where struggles may still arise, but they no longer control her.

Her powerful metaphor of a “haunted house” illustrates her previous state of being, controlled by the “ghosts” of her past. Healing, she realized, wasn’t about exorcising these ghosts entirely, but rather about acquiring the “tools to fight back the ghosts.” With her “Ghostbusters like plasma beam” and “crucifix holy water,” Max now possesses the agency to navigate her internal landscape and manage her triggers effectively. The scars of her past remain, but they are no longer open wounds that dictate her life. This ongoing process of managing symptoms and embracing emotional experiences is a cornerstone of long-term recovery.

The Power of Being Seen and Heard: Validation and Connection

For someone who was gaslit and silenced for so long, the act of being seen and heard has been profoundly healing for Max. “It’s healing to talk about it because I was gaslit so much into thinking like, well, you are the problem. Well, if you didn’t push his buttons, if you didn’t do this, or if you were better than you wouldn’t have these things happening to you.” The validation she receives from others who acknowledge the injustice of her past experiences (“that is not okay. That was wild”) is a powerful antidote to years of self-blame.

Surrounding herself with supportive and understanding individuals has been critical. Her “platonic soulmate” in college taught her about unconditional love, a concept previously alien to her. This experience, coupled with her current healthy relationships, has allowed her to practice vulnerability and express her needs without fear. She shares a seemingly “silly” yet deeply impactful example of hiding phone games from her boyfriend due to past ridicule. The ability to be vulnerable and have her interests accepted, even something as small as a phone game, signifies a profound shift in her sense of safety and self-acceptance.

Unlearning and Reclaiming Self: Embracing Authenticity

Max’s outward presentation—her chosen attire, hair, and name—is a powerful reflection of her inner healing and the process of “unlearning” the societal and familial expectations placed upon her. “Me looking this cool, my 12-year-old self would be like bouncing off the walls,” she joyfully exclaims. This reclaiming of her authentic self, a self that was suppressed and judged in her youth, is a source of immense pride and healing.

While acknowledging that “masking” is sometimes necessary to navigate the world, Max emphasizes that her newfound confidence and hope empower her to be herself more fully. This journey of self-discovery and acceptance is an ongoing process, but one that brings her profound joy and a sense of liberation. The ability to present as her true self is a direct result of the inner work she has undertaken to heal from trauma and shed the burden of others’ judgments.

Finding Hope and Joy: A Message to Those Still Struggling

Max’s message to those closer to where she was than where she is now is one of unwavering hope. She acknowledges the immense difficulty of introspection and connecting the dots between past experiences and present struggles. However, she firmly believes that “it sucks way more to stay there.” The pain of remaining stagnant far outweighs the discomfort of confronting and working through trauma.

Her personal experience of wanting to give up, but realizing that her desire wasn’t to quit, but to alleviate pain, is a profound insight. While the pain may not entirely disappear, it becomes manageable and less controlling. What once took months to overcome now takes weeks, demonstrating the tangible progress possible through consistent effort and support.

Max’s decision to go no contact with her parents, though difficult, brought her an unprecedented sense of peace. “That’s the first time I’ve ever heard you say that you’re at peace with anything related to your family,” her therapist observed. This underscores the power of setting healthy boundaries, even when it involves significant personal sacrifice. Making “hard choices, doing hard things” may feel agonizing in the moment, but the ultimate reward is a life where “you feel a lot better and you can navigate it a lot better even if you stumble, even if there’s some lows, there is a higher, better place.”

Max’s story is a powerful reminder that while trauma leaves scars, these scars can serve as testaments to resilience and a healed spirit. Her journey from feeling like a “haunted house” to becoming a “Ghostbuster” of her own mind offers invaluable lessons and inspiration for anyone navigating the complexities of C-PTSD and seeking a path toward a life of hope, joy, and authenticity.

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The Path to Peace: Asia’s 5+ Steps to Embracing Your Mental Health Recovery Journey

Life can be chaotic. We may find ourselves entangled in a web of emotional dysregulation, strained relationships, and internal battles. For many, this tumultuous existence feels like an inescapable cycle, leaving them questioning if genuine happiness is even possible.

However, as Asia, a woman in recovery from mental health challenges, depression, anxiety, food addiction, and domestic violence PTSD, powerfully articulates, “My life before I started my recovery journey was extremely chaotic. I had problems with just about every family member of mine. I had problems in my relationship. I was emotionally dysregulated. Life was not fun, and I had realized that something had to give and something had to change. And I guess that something had to be me.” Her journey from chaos to clarity offers a beacon of hope, demonstrating that a commitment to self-discovery and intentional action can pave the way for a more peaceful and purposeful life.

1. The Power of Educating Yourself: Illuminating Your Inner Landscape

The initial spark for change often ignites with a moment of stark realization. For Asia, this moment arrived when her personal struggles began to impact her professional life. “When I realized like I’m losing control, I might lose my job based on my lack of being able to deal with the things that I have going on in a healthy way,” she recalls. This turning point propelled her toward self-education, a foundational step that laid the groundwork for her entire recovery. She discovered Emotional Chaos and Clarity by Phillip Moffitt, a book that profoundly resonated with her experiences. “It was nothing but emotional chaos and I wanted clarity,” she explains. This act of seeking knowledge allowed her to identify and understand the intricate patterns of her emotional life, providing a roadmap for change.

Self-education in recovery goes beyond simply reading a single book. It involves actively seeking out information, resources, and perspectives that shed light on your specific challenges. This could include:

  • Reading books and articles: Explore topics related to your mental health conditions, trauma, addiction, and emotional regulation. Look for reputable sources, including academic texts, self-help guides by qualified professionals, and memoirs of individuals who have successfully navigated similar journeys.
  • Listening to podcasts and webinars: Engage with content that offers expert insights, personal stories, and practical strategies for managing your symptoms and fostering well-being.
  • Attending workshops and seminars: Participate in educational programs that provide structured learning environments and opportunities to connect with others who share similar experiences.
  • Journaling and self-reflection: Regularly documenting your thoughts, feelings, and experiences can help you identify triggers, patterns, and areas for growth. This introspective practice complements external learning by fostering a deeper understanding of your internal landscape.

By investing in self-education, you equip yourself with the knowledge and vocabulary to articulate your experiences, challenge unhelpful thought patterns, and develop a more informed approach to your recovery. It empowers you to become an active participant in your healing process, rather than a passive recipient of circumstances.

2. Navigating the Therapeutic Journey: Persistence Pays Off

While self-education provides a crucial foundation, professional guidance often proves indispensable on the path to recovery. However, as Asia’s experience highlights, finding the right therapeutic fit can be a challenging, multi-step process. “I sought out therapy and the first time felt good, but I only went once. And then years later, more things were happening to me and I found another one virtually, and I went for a while, but I didn’t really feel the most comfortable with that person. And I think that’s why people give up on recovery… My third time didn’t even work out because I felt connected, but I didn’t feel like I was getting questioned enough to get to the root of what would help me change my mind about my issues.” This candid admission underscores a common hurdle in recovery: the temptation to abandon the process when initial attempts don’t yield immediate results.

Asia’s persistence ultimately led her to a fourth therapist who proved to be a transformative force. “Now I’m on my fourth therapist and she has been one of the best things ever on my journey of mental recovery, of defeat and depression, anxiety, food addiction and PTSD from domestic violence. She connects with me. She understands me. She digs deeper. She asks me questions that forces me to really connect with how I’m feeling and figure out, you know, how to stand on my boundaries, how to be a stronger person, how to be more resilient.” This powerful endorsement emphasizes the importance of a therapist who not only provides a safe space for expression but also actively challenges and guides you toward deeper understanding and actionable change.

When seeking therapy, consider the following:

  • Be patient and persistent: It’s rare to find the perfect therapist on the first try. Don’t be discouraged if you need to try a few different professionals before finding someone who aligns with your needs and goals.
  • Communicate your needs: Be open and honest with potential therapists about what you’re looking for, your concerns, and your preferred therapeutic approach.
  • Prioritize connection and trust: A strong therapeutic alliance built on trust and mutual respect is crucial for effective treatment.
  • Look for a therapist who challenges you: While support is important, a good therapist will also gently push you to confront uncomfortable truths, explore underlying issues, and develop new coping mechanisms. They should ask insightful questions that encourage self-reflection and deeper understanding.
  • Consider different modalities: Various therapeutic approaches exist, such as cognitive behavioral therapy (CBT), dialectical behavior therapy (DBT), eye movement desensitization and reprocessing (EMDR) for trauma, and psychodynamic therapy. Researching these options and discussing them with potential therapists can help you find a suitable fit.

The commitment to finding the right therapeutic support, even when the path is winding, is an investment in your long-term well-being and a testament to your dedication to recovery.

3. Recovery is a Marathon, Not a Sprint: Embracing the Ongoing Journey

A fundamental truth of recovery, as Asia eloquently states, is that “recovery is a marathon and not a sprint. Recovery is an ongoing thing. There is no finish line to recovery because we’ve been through absolutely so much in life is so much to recover from that. It’s an everyday ongoing process of just healing those wounds.” This perspective shifts the focus from a finite destination to a continuous process of growth, healing, and self-discovery.

Embracing recovery as an ongoing journey means understanding that:

  • Setbacks are a normal part of the process: There will be days when you feel overwhelmed, experience old patterns resurfacing, or face new challenges. These are not failures but opportunities for further learning and refinement of your coping strategies.
  • Self-compassion is paramount: Be kind to yourself during difficult moments. Acknowledge your efforts and progress, even when things feel challenging.
  • Consistency is key: Regular engagement with your recovery practices, whether it’s attending therapy, practicing mindfulness, or utilizing coping skills, builds resilience over time. Asia’s commitment to weekly therapy sessions, even when she initially felt she didn’t need them, highlights the importance of consistent effort. “I know I need her every week because recovery is ongoing. I think I can handle things that sometimes I’m more overwhelming than I thought.”
  • Growth is layered: Asia beautifully describes recovery as peeling back the layers of an onion: “I’m proud and excited to be able to continue to pull back layers of myself, which I call an onion, because maybe sometimes it stinks, but you know, we still use it to spice up that food. It makes you who you are, it makes the dish what it is, and we need it, and we need to keep pulling back more and more to discover what is it gonna take for us to live our most healthy lives?” This metaphor encapsulates the idea that healing is not linear; it involves continually uncovering and addressing deeper wounds and unconscious patterns.
  • Adaptability is essential: As you progress, your needs and goals may evolve. Be open to adjusting your recovery strategies and seeking new forms of support as required.

Understanding recovery as a lifelong commitment liberates you from the pressure of perfection and allows you to appreciate the continuous unfolding of your personal growth.

4. Life Transformed: The Fruits of Intentional Recovery

The rewards of embarking on a dedicated recovery journey are profound and far-reaching. Asia’s transformation is a testament to this, as she describes a life now characterized by greater peace and purpose. “My life now compared to before I started my recovery journey is a lot more peaceful. I believe that I can handle difficulty in a way that will not destroy me.” While acknowledging that life isn’t perfect and challenges still arise, she emphasizes a newfound capacity to navigate adversity without being consumed by it.

The benefits of intentional recovery often manifest in several key areas:

  • Enhanced emotional regulation: Learning to identify, understand, and manage your emotions in healthy ways reduces emotional dysregulation and reactivity.
  • Improved relationships: As you heal internally, your relationships with others often become more positive, authentic, and fulfilling. You develop stronger boundaries and communication skills.
  • Increased self-awareness and understanding: Delving into your past and present experiences helps you understand “what happened to me and how it affected me.” This self-knowledge provides clarity and empowers you to make conscious choices. Asia notes, “My life has a better sense of purpose and understanding due to how I’ve educated myself like I am this way because I went on a recovery journey to figure out what happened to me.”
  • Greater resilience: The tools and insights gained through recovery equip you to face life’s inevitable challenges with greater strength and adaptability. You learn to “fight better and always become the winner and the conqueror of any hard situation.”
  • A sense of purpose and joy: Moving beyond the constant fight with internal demons allows you to connect with your values, pursue meaningful goals, and experience genuine happiness and peace. Asia articulates this beautifully: “I know how it feels to feel amazing and at peace and go to sleep every night, grateful and thankful, and wake up the same way the next morning.”

The transformation is not about eradicating problems but about developing the capacity to respond to them with greater wisdom and strength. It’s about shifting from being defined by your struggles to being defined by your resilience and capacity for joy.

5. Self-Compassion and Intentionality: Your Daily Commitment

At the heart of a sustainable recovery journey lies the twin pillars of self-compassion and intentionality. Asia’s advice to those facing similar challenges is direct and compassionate: “My advice would be to dive deeper into yourself. Cut the distractions that you so easily create in your life, whether it be work, relationships, kids, family, family, everyone else but you. I know so many people that focus on everything and everyone else but themselves.” This powerful statement underscores the critical need to prioritize your own well-being.

Key aspects of self-compassion and intentionality include:

  • Accepting that “it’s okay to not be okay”: This is a crucial first step. Acknowledging your struggles without judgment opens the door to healing. As Asia advises, “Be okay with the fact that you’re not okay. It’s okay to not be okay. It’s human to not be able to withstand so much trauma. That’s all right. What’s not okay, is ignoring it like it’s not there. Like it didn’t happen, like it didn’t affect you.”
  • Prioritizing self-care: This involves consciously dedicating time and energy to activities that nourish your mental, emotional, and physical health. It’s about setting boundaries, engaging in stress-reducing practices, and ensuring adequate rest.
  • Daily intentionality: Recovery is not something that just happens; it’s a choice made daily. This means actively engaging in practices that support your well-being, even when it feels difficult. “I have to be aware about it every day. I have to be intentional about my recovery. I have to be intentional about my mental health,” Asia emphasizes.
  • Shifting your identity: Recovery is about recognizing that your struggles do not define you. While you may have experienced depression, anxiety, or addiction, you are not those conditions. “Your depression is not something that should be a part of your identity. Your depression should not rule over your happiness and your joy. What has to be the winner is you genuinely being okay with yourself, with your life, and doing whatever it takes to be healthy, mentally, physically, emotionally,” Asia powerfully states. This reframe allows you to step into a more empowered and authentic version of yourself.
  • Don’t delay seeking help: For those on the fence about getting help, Asia’s message is clear: “Get off the fence because this is your life and we don’t have a lot of time. Every single day is so precious that I truly believe that every human being deserves to genuinely be happy, genuinely not have to be fighting demons daily.”

Ultimately, the journey of recovery is a profound act of self-love and courage. It demands honesty, perseverance, and a willingness to confront discomfort. However, the peace, purpose, and joy that await on the other side are immeasurable. By embracing self-education, pursuing consistent therapeutic support, understanding recovery as an ongoing process, and committing to daily self-compassion and intentionality, you too can unmask your path to lasting peace and well-being.

A Brighter Tomorrow, Today

Asia’s recovery journey is a powerful testament to the human capacity for healing and transformation. Her story underscores that while life may present immense challenges, it is within our power to cultivate a life of purpose, peace, and genuine happiness. By taking the courageous steps of self-education, seeking appropriate professional help, embracing the ongoing nature of recovery, and committing to daily self-compassion and intentionality, anyone can embark on their own path toward a brighter tomorrow. Remember, your journey is unique, but the promise of a more fulfilling life is a universal truth worth fighting for.

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Gabbie Egan’s Journey Through Bipolar Disorder and Alcohol and Marijuana Addiction Recovery

Gabbie Egan’s story is a powerful and candid exploration of the interconnectedness of mental health and substance use. Her journey, marked by early exposure to drugs and alcohol, a teenage pregnancy, and an eventual diagnosis of bipolar I disorder, offers a deeply personal insight into the complexities of recovery. Gabbie’s unflinching honesty about her struggles and triumphs serves as a beacon of hope, demonstrating that even through multiple setbacks, sustained effort can lead to profound healing and self-acceptance.

The Early Seeds of Struggle: Childhood and Adolescent Experiences

Gabbie’s introduction to substance use began at a remarkably young age, rooted in a combination of environmental factors and personal vulnerabilities. Growing up in a part of North Carolina with limited recreational outlets, drug and alcohol use became a prevalent coping mechanism among her peers. “I’m from a part of North Carolina where it’s like there’s nothing to do,” Gabbie recounts, “And so the only thing that people are really doing to keep themselves occupied is like getting messed up.”

Her home environment, while loving, also contributed to a sense of unmonitored freedom. With parents deeply engrossed in their careers, Gabbie, an only child, was often left to her “own devices.” This lack of direct parental supervision, combined with a pre-existing sadness, created fertile ground for experimentation. She began with cough medicine in sixth grade, quickly escalating to marijuana and prescription pills like Vicodin by the age of 11 or 12. This early exposure to various substances at such a formative age significantly shaped her developing brain and laid the groundwork for future struggles.

Beyond the external influences, Gabbie also grappled with internal battles. She describes herself as “a very sad kid” who experienced bullying and felt she never truly fit in. Her expulsion from Christian school in sixth grade after piercing her belly button further isolated her and plunged her into an environment where she was “in a pretty low place ever since I was a child.” Her mother, a loving but misguided figure, dismissed her emotional struggles, attributing them to a lack of gratitude or a “made-up” mental illness. This invalidation of her feelings compounded Gabbie’s internal turmoil and prevented her from seeking the help she desperately needed. As Gabbie poignantly shares, “My mom doesn’t believe in mental illness. And so that’s tough because then, yeah.”

The Unveiling of Bipolar Disorder: A Diagnosis and a Family Legacy

The first hint of Gabbie’s underlying mental health condition emerged at 16, following a severe alcohol-related incident. After blacking out and requiring a stomach pump, she was court-ordered to see a mental health specialist. It was during this session that a therapist suggested she might have bipolar I disorder. The therapist explained that bipolar I is characterized by “high highs of extreme mania and then extremely low lows that last and extended like a certain amount of time.” This explanation deeply resonated with Gabbie, as it accurately described her volatile emotional landscape. “I’m either extremely low, like, you know, on the verge of like wanting to literally end my life or, um, you know, extremely high thinking, I am Jesus, you know?” she candidly admits.

Despite this crucial insight, her mother’s continued denial of mental illness led Gabbie to dismiss the diagnosis at the time. “My mom’s like, this is just how they get you in the system. They’re trying to medicate you,” Gabbie recalls. This dismissal, coupled with a lack of proper follow-up, meant that Gabbie continued to navigate her life unmedicated and without professional support for her burgeoning mental health challenges.

Years later, a more definitive diagnosis of bipolar I disorder would come after another significant incident in Las Vegas. During what she believes was a manic episode, Gabbie experienced a blackout and woke up in jail in a straightjacket, unable to recall the events that led her there. This terrifying experience, combined with the intense public scrutiny and hate she received online, propelled her to seek help on her own terms. It was through this process that she received an official diagnosis and began to truly understand the nature of her condition.

This second, undeniable encounter with her diagnosis allowed her to confront the reality of her mental health, a reality her grandmother had hinted at, revealing a family history of untreated mental illness. “I had went to my grandmother, who I’m really close with, and I had told her and she said, I think that that’s what my mom had,” Gabbie shares, adding, “My grandmother’s mom actually ended up jumping off of a bridge or off of a building in France when she was growing up and committed suicide because she had so many untreated mental health conditions.” This generational understanding provided a crucial piece of the puzzle, helping Gabbie contextualize her own struggles and recognize that her experiences were not merely “crazy” but rooted in a legitimate medical condition.

Explore bipolar disorder treatment options.

The Intertwined Paths of Substance Use and Mental Health

Gabbie’s narrative vividly illustrates the intricate relationship between substance use and mental health. Her early experimentation with drugs and alcohol served as a form of self-medication for her untreated depression and the chaotic emotional swings of undiagnosed bipolar disorder. The substances provided a temporary escape from the pain, isolation, and overwhelming feelings she couldn’t articulate or understand.

Her pregnancy at 13, giving birth just before turning 14, further intensified her struggles. As a teen mom, Gabbie faced immense pressure and isolation. She juggled high school, childcare, and the emotional burden of being an outcast among her peers. While she excelled as a mother to her son, other aspects of her life crumbled. “Everything else in my life would be completely falling apart. And every aspect. I was a horrible friend. I was a horrible partner. I was a horrible daughter to my parents. Just ’cause I was just like so just like in the trenches, but I was a great mom to my son,” she reflects.

During periods when her son was with his grandparents, Gabbie would resort to heavy drinking, often to the point of blacking out. These episodes were a desperate attempt to cope with the immense emotional distress and the deep void she felt. The incident at 16, where she was found unconscious and her stomach pumped, was a direct consequence of this self-destructive pattern.

Even joining the military at 17, an attempt to “fix” herself, didn’t provide the escape she hoped for. “Substance abuse just followed me into the military,” she admits. Her ability to function, even at the height of her addiction, is a testament to the high-functioning nature often seen in individuals with underlying mental health conditions. She graduated high school a year early, maintaining her academic responsibilities while engaging in significant substance abuse. “People don’t think that you can be functioning, but you can, you can do everything that you’re supposed to be doing and you can show up in every single way,” Gabbie emphasizes, recounting how she would complete school papers while “tripping balls” on acid. This period underscores the dangerous dance between her mental health challenges and her substance use, where each exacerbated the other, creating a vicious cycle.

Navigating Mania and Depression: The Bipolar Experience

Gabbie’s account of living with bipolar I disorder provides a raw and honest glimpse into the extremes of the condition. She describes her manic episodes as periods of intense energy and productivity, often accompanied by a feeling of invincibility. “I have all these ideas and I’m just like, I can stay up for days straight working on a project, a new project, a new business idea, a new something,” she explains. However, these highs are often accompanied by erratic and risky behaviors, including her two arrests, which she believes occurred during manic states. “The things that I have gotten myself into when I feel like I’m the hottest shit. I mean, I’ve gone to jail two times and I, I do believe that both of the times that I went to jail, I was like in a manic episode,” she reveals. During these manic phases, sleep becomes minimal or nonexistent, and she often reaches a state of “blackout” where she has no recollection of her actions.

The crash that follows these manic highs is equally debilitating. Gabbie describes it as a complete physical and emotional collapse, leaving her “completely debilitated.” The overwhelming feeling of paralysis, the inability to move forward with the projects started during mania, is a common experience for individuals with bipolar disorder. “It’s like now I’m halfway through all these projects and I have no energy for anything anymore, and I can’t do anything. And I just feel stuck,” she articulates, likening it to ADHD paralysis where the sheer volume of tasks leads to an inability to start any of them.

Gabbie’s journey with medication also highlights the complexities of treatment for bipolar disorder. While acknowledging that medication is beneficial for many, she shares her personal struggles with various prescriptions like Seroquel and Abilify. These medications, while addressing some symptoms, often left her feeling “like I wasn’t even human anymore,” turning her into a “zombie” or making her feel “boring.” This experience underscores the importance of individualized treatment plans and the ongoing search for the right balance between managing symptoms and maintaining a sense of self.

The Path to Recovery: Resilience, Acceptance, and Self-Worth

Despite the numerous setbacks and deep troughs of despair, Gabbie’s story is ultimately one of remarkable resilience and a profound journey toward self-acceptance. Her early and repeated failures in attempts at sobriety ultimately paved the way for a lasting recovery. “It doesn’t matter how many times you’re trying to recover, as long as you’re putting in the effort one day, it will stick if you really want it,” she advises, a testament to her own experience. She has learned to reframe failures not as endpoints, but as integral parts of her process, emphasizing that “you can fail a million times and still try again.”

Gabbie’s recovery extends beyond sobriety; it encompasses a deeper understanding and management of her bipolar disorder. She has learned to recognize the onset of her manic and depressive episodes, developing coping mechanisms to navigate them. This self-awareness allows her to mitigate the impact of the extreme highs and lows, recognizing when she needs to slow down or when she needs to push through the paralysis of depression by taking small, actionable steps.

Crucially, Gabbie has learned to distinguish between understanding her diagnosis and using it as an excuse for harmful behavior. While acknowledging that bipolar disorder explains certain aspects of her actions, she asserts, “it doesn’t excuse all my actions.” This mature perspective allows her to take accountability for her behavior while still working to manage her condition. She recognizes that the goal is not to eliminate the “crazy” but to “learn to manage that rather than make excuses for that.”

Today, Gabbie is a recovery advocate who openly shares her story, creating a space for others to find solace and understanding. She is a testament to the power of authentic vulnerability, demonstrating that healing is not about becoming a perfect version of oneself, but about embracing all facets of one’s experience. Her journey of “coming undone and rebuild[ing], to tell the truth out loud, and to never let go of your own becoming” serves as a powerful inspiration for anyone navigating the complexities of mental health and addiction recovery. Her story emphasizes that true recovery is a continuous process of learning, adapting, and ultimately, loving the person you are becoming, flaws and all.

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Do I Have Body Dysmorphia? 13 Signs You Shouldn’t Ignore

It’s normal to have days when we feel uncomfortable in our own skin. But for some, those feelings go far beyond everyday insecurity. If you find yourself obsessing over perceived flaws in your appearance—flaws that others may not even notice—you might be wondering if it’s something more serious.

Body dysmorphic disorder (BDD) is a mental health condition that affects the way people see and think about their bodies, often causing them significant distress and interfering with their daily life. In this article, we’ll explore what body dysmorphia really is, how to recognize the signs, and when it’s time to seek support.

What Is Body Dysmorphia?

Body dysmorphic disorder (BDD)1 is a mental health condition “where a person experiences a preoccupation with a perceived defect or flaw in one’s physical appearance when, in fact, they appear normal.”

People with BDD tend to fixate on specific body parts or features, most commonly the skin, nose, hair, or body shape. This obsessive focus often leads to repeated behaviors such as mirror checking, grooming, or comparing themselves to others in an attempt to “fix” or hide the flaw. It can also cause the person a lot of stress.

What sets BDD apart from general body dissatisfaction is the intensity and persistence of these thoughts. The distress caused by the perceived imperfection can interfere with your daily life, relationships, and emotional well-being.

BDD isn’t just about wanting to look better or not being happy with a part of your body. It’s about feeling unable to stop thinking about the flaw, no matter how many times others reassure you or how much effort you put into changing it.

Mental health awareness illustration featuring a person looking at their distorted reflection in a mirror, accompanied by quote: You can't fix a distorted mirror by changing your body. You have to heal the lens you're looking through.

Signs and Symptoms of BDD

Many people struggle for years before realizing their intense appearance concerns have a name—recognizing these signs of BDD2 can be validating and the first step toward getting help: 

1. Excessive Worry About a Specific Part of the Body

People with BDD experience intense, uncontrollable worry about a particular body part. They feel unable to calm or manage these concerns, no matter how hard they try.

2. Hiding or Concealing Perceived Flaws

People with BDD go to great lengths to conceal the area they’re focused on. They use hats, scarves, makeup, strategic clothing, or certain hairstyles to mask or distract from the perceived imperfection.

3. Dismissing Compliments or Reassurances

It feels impossible to believe when loved ones say you look fine or beautiful. People with BDD often dismiss positive feedback, convinced that others are just being kind or dishonest.

Body dysmorphia vs insecurity comparison infographic explaining self-image disorders, frequency patterns, and reassurance responses for mental health awareness

4. Avoiding Social Situations

Intense self-consciousness or shame leads to skipping school, work, dates, or social events. The fear of being seen or judged becomes overwhelming and interferes with normal activities.

5. Feeling Distress Over Photos

Many people with BDD feel extreme anxiety or panic at the thought of having their picture taken. They fear that images will highlight or expose their perceived flaw to others.

6. Engaging in Repetitive Appearance-Related Behaviors

These behaviors include frequently checking mirrors or avoiding them entirely, skin picking, excessive grooming, or constantly trying to “fix” the perceived flaw. People may spend hours using makeup, adjusting clothing, or even seeking cosmetic procedures.

7. Seeking Constant Reassurance

People with BDD repeatedly ask friends, family, or even strangers for validation about their appearance. They hope to feel better, though any relief is typically short-lived and the need for reassurance returns quickly.

8. Constantly Comparing Yourself to Others

People with BDD obsessively compare their appearance to others on social media or in real life. These comparisons often leave them feeling inferior or deeply flawed, reinforcing their negative self-perception.

9. Feeling Defined by the Perceived Flaw

It’s common for someone with BDD to believe that their “flaw” makes them unlovable, broken, or even repulsive. This belief persists despite reassurances from others who don’t see the same imperfection.

Mental health infographic displaying signs of body dysmorphia including fixation on flaws, mirror checking, hiding with clothes, rejecting compliments, avoiding photos, constant comparison, repetitive grooming, and feeling ashamed

10. Overexercising or Overtraining

Some people have muscle dysmorphia,3 which involves a preoccupation with the idea that their body build is too small or insufficiently muscular. This may lead to excessive exercise, steroid use, or unhealthy supplement usage in an attempt to control their body’s appearance.

11. Seeking Multiple Healthcare Providers

People with BDD visit numerous dermatologists, cosmetic surgeons, or other specialists in search of a “fix” for their perceived flaw. They continue this search even after being told repeatedly that nothing is wrong.

12. Undergoing Unnecessary Cosmetic Procedures

Some people pursue plastic surgery or aesthetic treatments that aren’t medically needed. These procedures rarely provide lasting relief and may worsen distress when the results don’t “solve” the internal struggle, often causing the obsession to shift to different body parts.

13. Having Thoughts of Self-Harm or Suicide

In severe cases, the emotional pain becomes overwhelming and leads to feelings of hopelessness and worthlessness. Some people may experience thoughts of self-harm or suicide as a way to escape the distress caused by their body image concerns.

Thoughts of suicide and self-harm are serious warning signs that should never be ignored. If you or someone you know is experiencing these thoughts, seek immediate help by calling the 988 Suicide & Crisis Lifeline (call or text 988) or contact your local emergency services. Remember that these feelings are symptoms of the disorder, not a reflection of reality, and professional help can provide relief.

Could I Have Body Dysmorphia? A Quick Self-Reflection Quiz

This brief quiz is based on common diagnostic criteria and clinical observations from the DSM-5-TR used to identify body dysmorphic disorder (BDD).4 It’s not a diagnostic tool, but it can help you reflect on whether your body image concerns may warrant further support from a mental health professional.

Instructions

For each statement, answer Yes or No.

  1. Do you often worry about a specific part of your appearance that others say looks fine or don’t seem to notice?
  2. Do you frequently check mirrors, photos, or reflective surfaces to look at this area of concern?
  3. Do you avoid social situations, photos, or video calls because of how you feel about your appearance?
  4. Do you spend more than an hour a day thinking about your appearance or trying to “fix” your flaw?
  5. Have you tried to hide or cover up this part of your body with makeup, clothing, or accessories?
  6. Do you seek frequent reassurance from others about how you look, but rarely feel reassured?
  7. Have you seen multiple doctors, dermatologists, or plastic surgeons about this concern?
  8. Have you ever felt hopeless, depressed, or had thoughts of self-harm related to your appearance?

Scoring

  • 0–2 “yes” answers: You may have occasional appearance concerns, which are common.
  • 3–5 “yes” answers: Your concerns might be affecting your quality of life. It may be helpful to talk to a therapist.
  • 6+ “yes” answers: You may be experiencing signs consistent with body dysmorphic disorder. Consider seeking professional support.

Note: This quiz is inspired by the Body Dysmorphic Disorder Questionnaire (BDDQ) and clinical criteria in the DSM-5. It is for educational use only and is not a substitute for a professional diagnosis.

What Causes Body Dysmorphic Disorder?

The exact cause of body dysmorphic disorder (BDD) is not fully understood, but several risk factors5 are believed to contribute:

  • Genetics: A family history of BDD, obsessive-compulsive disorder (OCD), or other mental health conditions may increase the risk.
  • Brain chemistry: Imbalances in serotonin, a neurotransmitter that affects mood and anxiety, may play a role.
  • Trauma or bullying: Negative experiences, such as childhood trauma or being bullied for appearance, can increase the likelihood of developing BDD.
  • Cultural factors: Societal pressures and unrealistic beauty standards in media can exacerbate body image concerns and may contribute to the development of BDD.

When Should You Seek Help?

If you’re experiencing any of the signs or symptoms of body dysmorphic disorder (BDD), it’s important to know that you don’t have to manage it alone. While everyone has moments of insecurity or self-doubt, BDD can be overwhelming and may require professional support to manage.

Here are some signs that it’s time to seek help:

The Distress Affects Your Daily Life

If your preoccupation with your appearance is interfering with your ability to work, study, maintain relationships, or enjoy social activities, it’s a clear indication that your body image concerns may be more than just a passing insecurity.

Repetitive Behaviors Are Difficult to Control

If you find yourself unable to stop behaviors like mirror checking, skin picking, or seeking constant reassurance, and these actions are consuming a significant amount of time each day, it might be time to reach out for help.

Seeking Medical or Cosmetic Treatments Does Not Bring Relief

If you’ve tried multiple cosmetic procedures, seen various healthcare providers, or spent significant time and money trying to “fix” a perceived flaw, but continue to feel unsatisfied or worse, this is a signal that the issue is rooted in a deeper psychological concern, not a physical flaw.

Reassurance From Others Doesn’t Ease Your Anxiety

If loved ones consistently reassure you that you look fine or that your concerns are unfounded, but you continue to feel distressed, it may indicate the need for professional intervention. BDD is not about vanity—it’s a mental health issue that requires treatment.

Self-Harm or Suicidal Thoughts Arise

If you experience thoughts of self-harm or suicide due to your appearance or body image distress, it is critical to seek immediate support. These thoughts are a sign of the severe emotional toll BDD can have and should be addressed by a mental health professional right away.

How Is BDD Treated?

Seeking help is a positive step toward healing. Body dysmorphic disorder (BDD) can be a challenging condition to manage on your own, but effective treatment options6 are available. The goal of treatment is to help people recognize and address the distorted thoughts and behaviors that fuel their distress, allowing them to improve their quality of life.

Common treatment approaches for BDD include:

Cognitive Behavioral Therapy (CBT)

Cognitive behavioral therapy helps people challenge distorted thoughts and behaviors related to their body image concerns. This evidence-based approach teaches patients to recognize and change negative thought patterns that fuel their distress. 

Medication

Medication can be a helpful part of treatment, particularly when someone also has symptoms of related disorders like anxiety, depression, or obsessive-compulsive disorder (OCD), which often co-occur with BDD. Psychiatrists also commonly prescribe a class of antidepressants called selective serotonin reuptake inhibitors (SSRIs) to help manage these symptoms. While medication can provide relief from the emotional distress and obsessive behaviors associated with BDD, it’s usually most effective when combined with psychotherapy.

Support Groups

Participating in support groups can be beneficial for people struggling with BDD. Being able to share experiences with others who understand the challenges of living with BDD provides emotional support and a sense of community. These groups offer a safe space to discuss body image struggles and help people feel less isolated in their journey toward recovery.

Family Therapy & Education

BDD can significantly impact your relationships, making it incredibly helpful to involve family members in the treatment process. Family therapy helps your loved ones understand the condition and learn how to provide positive, supportive responses. Educating family members about the nature of BDD reduces misunderstandings and helps them better support your recovery journey.

Lifestyle Changes

Exercise, mindfulness, and relaxation techniques can help manage the anxiety and stress that often accompany BDD. Regular physical activity improves mood, boosts self-esteem, and reduces compulsive behaviors. Mindfulness practices such as meditation or deep breathing exercises help individuals manage intrusive thoughts and stay grounded in the present moment, rather than becoming fixated on appearance-related concerns.

Getting the Help You Deserve

If you recognize these signs in yourself, remember that BDD is a real and treatable condition: You’re not being vain, and you’re not alone in your struggle. 

Taking the step to acknowledge these symptoms shows incredible strength and self-awareness. Reaching out to a mental health professional who specializes in body image disorders or BDD can be life-changing. With the right support and treatment, you can find relief from the distressing thoughts and behaviors that have been controlling your life, and start to see yourself with greater compassion and clarity.

FAQs

Q. How is BDD different from low self-esteem or insecurity?

A. While many people experience occasional doubts about their appearance, BDD involves obsessive, uncontrollable thoughts about perceived flaws that consume hours each day and significantly interfere with daily functioning. Unlike general insecurity, BDD typically focuses on specific body parts and drives compulsive behaviors like excessive mirror checking, grooming rituals, or seeking multiple cosmetic procedures. The emotional distress is much more severe than typical self-esteem issues and can lead to social isolation, depression, and in severe cases, thoughts of self-harm.

Q. Am I insecure or do I have body dysmorphia?

A. While insecurity about appearance is common, BDD involves obsessive, overwhelming thoughts about perceived flaws that significantly interfere with your daily life, relationships, and functioning. If your appearance concerns consume hours of your day or cause you to avoid social situations, it may be more than typical insecurity.

Q. Do people with body dysmorphia realize they have it?

A. Many people with BDD are unaware of their condition and don’t recognize that their perception of their appearance is distorted. The shame and isolation associated with BDD makes it difficult to see that their concerns are excessive, and they often believe others notice their perceived flaws just as intensely as they do.

Q. Can you self-diagnose body dysmorphia?

A. You cannot reliably self-diagnose BDD, as it requires identifying complex patterns of thought and behavior that are difficult to recognize in yourself. While you may notice some symptoms, only a mental health professional can properly diagnose BDD, rule out other conditions, and recommend appropriate treatment.

Q. Is it body dysmorphia or dysphoria?

A. The correct term is “body dysmorphia” or “body dysmorphic disorder (BDD),” not “body dysphoria.”

Q. How is an eating disorder different from BDD?

A. Eating disorders primarily focus on weight and food intake, while BDD involves obsessive preoccupation with specific body parts or features like skin, nose, or hair that are unrelated to weight.

Q. How do I help a loved one showing signs of body dysmorphia?

A. Approach them with patience and empathy and avoid phrases like “it’s not a big deal” that minimize their concerns. Gently encourage professional help from a mental health specialist, offer to help them find a therapist, and provide emotional support while emphasizing that professional treatment is necessary for recovery.

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Did Trump Cut the Suicide Hotline? What’s Happening With 988

When you’re in your darkest moment, the last thing you should have to worry about is whether help will be there when you call. Yet recent changes to funding for the 988 Suicide & Crisis Lifeline have left many wondering if this life-saving resource still be there when people need it most.

The short answer is yes: 988 is still active and available 24/7. But the longer story involves budget cuts that could affect how quickly you get help and what kind of support is available, especially for communities that already face higher needs—and—barriers to mental health care.

Infographic explaining the 988 Crisis Lifeline—call, text, or chat 988 for free, confidential support 24/7. Designed for those experiencing suicidal thoughts, anxiety, substance use issues, trauma, or loneliness. Includes contact options and highlights messages of hope and help.

What Is the 988 Lifeline?

The 988 Suicide & Crisis Lifeline launched in 2022 as a game-changer for mental health support in the U.S. Instead of remembering a long phone number, anyone in crisis can simply dial 988 to reach trained counselors who provide immediate support and connect people to local resources.

The lifeline is managed by SAMHSA (the Substance Abuse and Mental Health Services Administration) under the Department of Health and Human Services (HHS). It serves everyone, but it has specialized services for groups at higher risk, including LGBTQ+ youth and veterans. 

Robert Gebbia, CEO of the American Foundation for Suicide Prevention explains:

Suicide remains a serious public health concern in the U.S.,1 and we know from research that certain groups have higher risk, including veterans and LGBTQ+ youth. This is why these groups have dedicated services within the 988 Suicide and Crisis Lifeline, where uniquely trained counselors help prevent suicide in these disproportionately impacted populations.

Infographic showing key statistics about the 988 Crisis Lifeline, including 13,700 daily contacts, 11% of calls and 15% of texts going unanswered, a 22.7% usage increase since launch, and that less than half of U.S. states provide stable funding for 988 services.

What’s Changed With Funding

In early 2025, a leaked budget proposal2 draft revealed troubling news: the federal government has proposed to eliminate all funding for the 988 Suicide & Crisis Lifeline’s LGBTQ+ Youth Specialized Services. The proposed cuts would take effect October 1, 2025.

The news comes at a time when suicide rates among LGBTQ+ youth are a clear concern: The Trevor Project estimates that more than 1.8 million LGBTQ+ young people (ages 13-24) seriously consider suicide3 each year in the U.S., and at least one person attempts suicide every 45 seconds.

While the lifeline itself remains operational, defunding affects the system’s ability to meet increasing demand. This doesn’t mean 988 is shutting down, but it does mean fewer resources for hiring staff, training specialized counselors, and expanding outreach programs.

Infographic timeline showing the history and challenges of the 988 Suicide & Crisis Lifeline, from the launch of the National Suicide Prevention Lifeline in 2005 to the official rollout of 988 in 2022, highlighting increased call volume, federal funding boosts, and ongoing financial support gaps.

Who Gets Hit Hardest

Unfortunately, funding cuts rarely affect everyone equally. According to the American Foundation for Suicide Prevention, “Certain populations uniquely at risk continue to be underrepresented in suicide research and face disproportionate inequities in accessing the care,4 support, and services needed to improve mental health and prevent suicide.” 

The communities most likely to feel the impact include:

  • BIPOC communities who already face barriers to accessing culturally competent mental health care 
  • LGBTQ+ communities, especially youth, who have significantly higher rates of suicidal thoughts 
  • Rural residents who have limited access to mental health resources to begin with 
  • People without insurance who rely heavily on free crisis services

How do recent cuts to the 988 Suicide & Crisis Lifeline affect access to care, especially in underserved or marginalized communities? What are the potential long-term implications?

The Suicide & Crisis Lifeline helps reduce suicide, mental health hospitalizations, and reduces healthcare costs overall because people are less likely to turn to higher levels of care that are more expensive. For marginalized communities, it provides access to someone who can listen and provide support as well as resources they may not have access to otherwise, which saves lives. The long-term implications of the recent cuts include staffing shortages, which lead to longer response times, diminishing the effectiveness of the Lifeline during crises. Without adequate funding, more individuals in crisis may end up in emergency rooms or encounter law enforcement—situations that the 988 Lifeline aims to prevent. Underserved communities may experience greater barriers to accessing mental health support, exacerbating existing inequalities and increasing health disparities. Inconsistent funding and availability can lead the public to feel less trusting of mental health resources, potentially discouraging individuals from seeking help.


– Jack Bartel, PsyD | The Evergreen Initiative

Real-World Impact: What This Means for You

These funding reductions create staffing shortages, which lead to longer response times and reduce how effectively the Lifeline can help during crises.

Here’s what you might experience:

  • Longer wait times when calling for help
  • Fewer culturally competent counselors available
  • Reduced outreach programs in underserved communities
  • Less specialized support for high-risk groups

The broader concern is that without adequate mental health crisis support, more people may end up in emergency rooms or encounters with law enforcement—exactly the situations 988 was designed to prevent.

Why This Matters Beyond Individual Calls

The 988 lifeline doesn’t just save lives in the moment. It reduces overall healthcare costs by preventing more expensive interventions like psychiatric hospitalizations. For marginalized communities especially, it provides access to support and resources that might otherwise be unavailable.

Other Crisis Resources Still Available

While concerns about national suicide prevention lifeline funding are serious, it’s important to know that other crisis support options are still available. If you can’t get through to 988 or need specialized support, these resources can help:

  • National Crisis Text Line: Text HOME to 741741 for free, confidential support 24/7. This service operates independently of 988 and connects you with trained crisis counselors via text message.
  • The Trevor Project: Provides crisis support specifically for LGBTQ+ youth through phone (1-866-488-7386), text (START to 678-678), and online chat. Available 24/7 with counselors trained in LGBTQ+ issues.
  • Veterans Crisis Line: Call 988 and press 1, text 838255, or chat online. This specialized service for veterans, service members, and their families has dedicated funding and staff.
  • Crisis Text Line en Español: Text HOLA to 741741 for Spanish-language crisis support. Many local crisis centers also offer bilingual services.

Many communities also have local crisis hotlines, mobile crisis teams, and walk-in crisis centers. Your local 211 service (dial 2-1-1) can help you find nearby mental health resources and crisis support options.

The Advocacy Response

Mental health advocates nationwide are actively responding to the threat of funding cuts to the national suicide hotline. Leading organizations have issued press releases and public statements urging Congress and the White House to restore and expand funding, emphasizing that access to crisis services is a matter of life and death for vulnerable communities.

Advocates stress that mental health is a bipartisan issue. “Suicide prevention is about risk, not identity,”5 says Jaymes Black, CEO of The Trevor Project. But Black also reminds affected communities that not all hope is lost:

I want to be clear to all LGBTQ+ young people: This news, while upsetting, is not final. And regardless of federal funding shifts, The Trevor Project remains available 24/7 for anyone who needs us, just as we always have.6

What You Can Do

If you’re concerned about these changes, here are ways to help:

  • Contact your elected officials to express support for 988 funding
  • Support nonprofit organizations working on mental health advocacy
  • Share accurate information about available resources in your community
  • Learn the warning signs of suicide and how to help someone in crisis

Moving Forward

For now, 988 remains available around the clock for anyone in crisis. The system’s long-term capacity, however, depends on sustained and equitable investment from federal and state governments.

If you or someone you love is struggling, remember that help is still available. Aside from crisis support, you can also search for treatment centers that specialize in treating suicidal thoughts and behaviors for comprehensive care. 

Make a safety plan, connect with support, and remember—your story isn’t over yet.

FAQs

Q: Did Trump administration budget cuts affect the suicide hotline services? 

A: Funding reductions were proposed in early 20257 as part of broader budget constraints from the Office of Management and Budget during the current administration. While the 988 hotline remains operational, the cuts will affect crucial services for LGBTQ+ youth as well as affect expansion and capacity-building.

Q: Did Trump’s suicide helpline cuts push Canada to step in for Americans? 

A: There’s no evidence that Canada has stepped in8 to provide crisis services for Americans due to these funding changes. This false claim stems from a viral social media post. The 988 lifeline continues to operate in the United States, though with reduced capacity.

Q: Did President Trump make any changes to the national suicide prevention hotline? 

A: The 988 Suicide & Crisis Lifeline itself wasn’t changed or eliminated. However, federal budget for expanding the program were proposed in early 2025, which will affect the system’s ability to meet increasing demand.