Tag: Mental Health

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Understanding the Roles of Victim, Rescuer, and Persecutor: A Guide to Empowerment

Have you ever felt stuck in a relationship where power plays seem endless? Maybe you blame others for your struggles, use tactics to avoid accepting blame, or swoop in to fix things only to end up feeling drained and resentful.

The Drama Triangle is a psychological and social model that describes 3 common roles people often unconsciously play in dysfunctional relationships. This victim-rescuer-persecutor cycle isn’t just relationship drama; it’s a deeply felt dynamic that’s woven into mental health struggles. 

Recognizing these roles isn’t about pointing fingers; it’s about understanding the disempowering patterns that keep us spinning our gears. Breaking free from these scripts paves the way for personal growth, better boundaries, and stronger relationships. 

These insights and strategies can help you shed these roles and step into your personal power. 

The Victim Role

Within the victim-rescuer-persecutor dynamic, also known as the Drama Triangle,1 the victim perceives themselves as powerless. They believe external forces control their circumstances, leading to these behaviors:

  • Externalizing blame: Attributing personal struggles to factors beyond their control, neglecting individual agency and responsibility
  • Helplessness: Believing they’re unable to improve their situation, leading to despair and hopelessness
  • Exaggerated vulnerability: Constantly seeking external support and validation, often presenting themselves as fragile and incapable

The victim mindset limits your ability to grow your own resilience and keeps you feeling stuck in life. It can also make you feel more isolated, anxious, and depressed.

The first step to breaking free of these limitations is to recognize the signs of victimhood:2 

  • A negative outlook; feeling like you were dealt a bad hand
  • Asking “why me?”
  • Ruminating on past hurts or injustices
  • Feeling like nothing ever works out for you 
  • Having a low opinion of yourself; believing you don’t deserve good things 
  • Being jealous of others’ successes 
  • Minimizing your own strengths and achievements
  • Giving up when you’re overwhelmed by challenges 

Psychiatrist Dr. Tracey Marks points out, 

Setbacks and disappointments and hurts, they’re all part of the uncertainty of life. How you respond to these setbacks determines how satisfied you are or will be with your life. You can’t control your circumstances, but you can control your response to them.

The Rescuer Role

Driven by a need to “fix” others and alleviate suffering, the rescuer often doesn’t realize their behaviors are disempowering:

  • Excessive responsibility: Taking on the burdens of others, often neglecting their own needs and well-being
  • Compulsive helpfulness: Offering unsolicited advice and solutions, overlooking others’ agency and growth potential
  • Enabling: Encouraging dependence by doing for others what they can do for themselves

While rescuers are well-intentioned, their role has significant pitfalls. By focusing solely on others, they neglect their own boundaries and needs, leading to resentment, burnout, and emotional exhaustion. Some describe this as an addiction to helping.3

Recognizing the need for healthy boundaries and self-care is crucial for rescuers to move from codependency to empowerment. This can look like:

  • Setting clear limits on support and responsibility
  • Encouraging others to find their own solutions and build agency
  • Prioritizing your own mental health

Stepping back from the hero complex allows rescuers to offer genuine support that doesn’t encourage dependency.

The Persecutor Role

Persecutor behaviors are often more destructive and obvious:

  • Manipulation and control: Using guilt, blame, or emotional leverage to maintain power and influence over others
  • Minimizing and denial: Dismissing the needs and experiences of others, refusing to take responsibility for their actions
  • Self-centeredness: Prioritizing their own needs and desires at the expense of others

The persecutor’s behavior damages relationships by eroding trust and fostering anxiety and fear. Their actions undermine personal growth and recovery, perpetuating unhealthy dynamics and cycles of dependence.

In more severe cases, persecutor behavior can become emotionally, psychologically, or physically abusive. If you feel unsafe in your relationship, contact the National Domestic Violence hotline to identify abuse, get help, and plan for safety.

Persecutor behaviors usually stem from deeply held insecurities and learned patterns of manipulation that have roots in childhood trauma. It’s well known that, usually, abusers were once victims themselves.4 Just like victims and rescuers, their patterns are the result of unhealed wounds. 

It’s important to remember that while this may explain why someone behaves the way they do, abuse is never okay. If you feel unsafe in your relationship, seek the support you need to leave the situation and heal.

The Dynamics of the Triangle

The victim-rescuer-persecutor model isn’t about who’s better or worse. It’s a framework for understanding the power dynamics that can play out in unhealthy relationships, including those impacted by addiction and mental health struggles.

These roles aren’t static. Most people move between them, but have one role they gravitate toward the most.

Ultimately, the goal is to step off of this triangle completely.5 Empowering yourself starts with owning your feelings and actions.

Empowerment Strategies

Unlearning disempowerment takes a proactive approach. Here are some key strategies to cultivate your personal power:

1. Develop Self-Awareness

These roles are often automatic, so challenge your assumptions. Observe your thoughts, feelings, and reactions. Are you slipping into victim, rescuer, or persecutor mode? Recognizing this is the first step toward change. 

2. Learn How to Set Boundaries

Healthy boundaries are the shield that protects your well-being. Learn to say “no” and limit your engagement in toxic dynamics. Clearly communicating your needs, and meeting them yourself, makes it less likely that you’ll become resentful or passive-aggressive. Remember: setting boundaries isn’t selfish, it’s self-protective. 

3. Cultivate a Growth Mindest

Instead of seeing yourself as a victim of your circumstances, you can view challenges as opportunities to learn, grow, and get stronger. You have agency in shaping your journey, and you have the ability to improve your life skills, confidence, and independence. 

These strategies aren’t quick fixes, but a continuous practice. As you show up for yourself consistently, you’ll gradually rewrite your own script. Eventually, you’ll find yourself less likely to get caught in toxic patterns and better prepared to handle relationships with integrity and self-respect.

Clearing Misconceptions

This dynamic is often shrouded in misunderstanding. Let’s shed light on some common myths:

Myth: Roles are fixed.

Reality: People may move between roles depending on the context and their emotional state. A rescuer, burnt out from constant fixing, might shift to the victim stance. Similarly, a persecutor may wear a rescuer mask in other contexts.

Myth: Blame the persecutor.

Reality: Solely blaming the persecutor solely doesn’t address the complex interplay of roles and their impact on each person. Instead, focus on understanding the motivations behind your behaviors to break free from the cycle.

Myth: Change is impossible.

Reality: With dedicated effort and consistent self-awareness, changing patterns is absolutely possible. By cultivating a growth mindset, setting healthy boundaries, and communicating effectively, you can choose more empowered relationships.

The journey out of disempowerment is about reclaiming your voice and taking charge of your own path. It’s not about assigning blame or achieving perfection, but about fostering healthy dynamics that are in the best interest of all.

Healing and Transformation

Healing from the victim-rescuer-persecutor cycle is a vulnerable and deeply personal journey. Showing up authentically and being honest about what you’re working on can help you have more authentic relationships. 

Because these roles are so unconscious and ingrained, breaking the cycle takes effort and time. That’s where professional support can be hugely helpful. A qualified therapist can help you untangle these dynamics, identify their root causes, and implement strategies for change. 

Search our collection of mental health treatment centers to find a program that meets your needs, and reach out to an admissions counselor today.

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Understanding the Importance of Social Support in Recovery

Life gets tough at times, and facing a challenge like addiction alone can feel harder than it needs to. That’s where social support comes in. 

This life-changing tool can help you manage stress, achieve better recovery outcomes, and enjoy the process more along the way. Here’s how you can make it a part of your journey, and reap the rewards of social support in recovery.

What Is Social Support?

The American Psychological Association defines social support1 as “the provision of assistance or comfort to others, typically to help them cope with biological, psychological, and social stressors.”

This can look like giving advice, helping out with tasks, assisting financially, or being there for someone in a way that makes them feel better emotionally. It can come from various sources: 

  • Peer support in rehab and group therapy 
  • 12-Step programs like Alcoholics Anonymous (AA), Narcotics Anonymous (NA), and Al-Anon
  • Non-12-Step support groups like SMART Recovery, Women for Sobriety, or LifeRing Secular Recovery
  • Family and friends who are supportive of your healing process 

Social support helps you cope with stress, and recovery is undoubtedly stressful at times. Here’s why it’s important to develop—and engage with—this invaluable resource throughout your recovery.  

7 Benefits of Social Support in Recovery

The importance of social support in addiction recovery can’t be overstated. Here are 7 ways having healthy connections can fill your journey with more joy: 

1. Positive Impact on Mental Health

In times of hardship, it’s social support that lifts us back up. Beyond that, it can even help us shift from surviving to thriving. When we feel loved, understood, and cared for, we bloom.   

Research supports the link between social support and mental health.2 One study finds that “positive social communication with family members and friends reduces anxiety and develops the feeling of security. People with more positive ethnical social relations and higher social support enjoy more efficient communication skills, which directs them away from depression and other mental problems…

social support as a protector against stress in a way that it largely affects social health and performance.”

Poor social support, on the other hand, is linked to a higher risk of mental health conditions3 like anxiety and depression.

2. Better Engagement in Treatment

Recovery is a huge life change, and social support can make it easier to achieve your goals. “If your social connections do not support you, it can make success much more difficult,” says psychosocial rehabilitation specialist Kendra Cherry, MSEd. But, “If your friends and family offer support and encouragement,4 you may find achieving your goal much more possible.”  

Research shows that social support in addiction recovery can help people get into addiction treatment5 and increase their engagement in rehab programs. This could be due in part to the role of denial as an intrinsic part of addiction, which means loved ones often play a key role in getting people the care they need. 

3. Supports Long-Term Recovery

There’s a reason why rehabs place so much focus on building a strong support system as part of continuing care and life after treatment. In fact, the Substance Abuse and Mental Health Services Administration defines recovery as being holistic,6 stating that it “addresses the whole person and their community, and is supported by peers, friends, and family members.” 

During early recovery, you’ll be integrating a lot of lifestyle changes, and a good network of friends and family encourages healthy choices and behaviors. Recovery is a lifestyle—and you need people who support that lifestyle. Surrounding yourself with examples of people living healthy lives makes it much easier to envision yourself doing the same.

Real friends want the best for you, and support your commitment to a path that’s in your best interest.

4. Reduced Risk of Relapse

Identifying the people in your support system is a vital part of relapse prevention planning. Having a trusted circle of people who believe in you and offer non-judgmental support provides a safety net when you face challenges or setbacks. This sense of security in times of need can significantly reduce your chances of backsliding.

Research consistently shows that social support is a key factor in preventing relapse.7 One study of rehab graduates found that “Clients with positive family relationships post-discharge were less likely to relapse than clients without such relationships. Clients who reported negative activities by all or most friends in the post-discharge period were three and one-half times more likely to relapse than clients who did not.” 

Just as it’s important to remove yourself from the social situations that prompted your addiction, 

it’s important to surround yourself with people who support your healthy choices. 

5. Motivation and Accountability 

Like any long-term goal, recovery requires consistent work. And we don’t always feel like doing the things that are good for us. This is where accountability comes in, and why programs like AA focus so much on social systems that hold each other accountable.

“None of us can do this alone,” says AA member Judy G. “We need to be accountable to each other to stay sober8 in mind, body and spirit.”

Regularly meeting with your sponsor, sober coach, and sober peers can help you track your progress and stay motivated toward your goals. And that’s especially useful in early recovery, when life in sobriety can feel overwhelming. 

6. Enhanced Coping Skills

Addictions are often developed as a result of using certain behaviors, alcohol, or drugs to cope with underlying issues. As such, learning how to cope with life’s inevitable challenges in helpful ways is a huge part of success in recovery—and life in general. 

Social support is, in itself, a healthy coping strategy, and it plays a major role in determining your quality of life.9

Having loved ones you can rely on in times of need eases suffering. Researchers on the effects of social support on coping with stress10 say, “Social support is the most vital psychosocial protective resource, where effective coping can reduce stress levels and prevent individuals from experiencing more severe psychological distress.”

7. Improved Physical Health

The positive emotional and psychological effects of social support can also translate into better physical health. Reduced stress and healthier lifestyle choices made within a supportive community all contribute to a better mind, body, and spirit.

Stress can have serious health consequences, from compromised immunity to increased risk of heart disease. And because social support reduces stress, it also reduces the risk of stress-related illness. 

In fact, social support is one of the most important indicators of longevity.11 Studies show consistent evidence “on three neurobiological pathways that link social support with health and longevity: the autonomic nervous system, the neuroendocrine system, and the immune system.” Just as being stuck in a state of fight-or-flight has negative impacts on these systems, the safety we feel as a result of our social networks reduces those impacts—and the risk of disease and mortality. 

Find a Rehab Center for Your Journey to Recovery

Recovery isn’t just about abstaining from substances or managing symptoms; it’s about creating a life in which you feel happy, healthy, and well. And social support is a vital aspect of that. Your loved ones can help motivate you to get into treatment, and be a fulfilling part of your life in long-term recovery. Recovery also provides opportunities to make new connections and make that network even stronger. 

If your goal is to overcome an addiction, rehab can be a great place to start. Social support is a central aspect of residential treatment, as peers provide camaraderie and community in group therapy and throughout your treatment experience. 

To speak with rehab admissions counselors directly, look for treatment centers that meet your needs and reach out to someone today.

Frequently Asked Questions About Social Support in Recovery 

How does social support impact mental health in addiction recovery?

Research shows that positive social communication reduces anxiety, enhances communication skills, and acts as a protector against stress. Poor social support is linked to a higher risk of mental health conditions, making healthy connections crucial for emotional well-being during recovery.

What are the benefits of social support in addiction recovery?

Social support offers numerous benefits in addiction recovery, including better mental health, better engagement in treatment, motivation, accountability, enhanced coping skills, reduced risk of relapse, and improved physical health. Building a strong support system is integral to the holistic approach of recovery, providing a foundation for a fulfilling and healthy life.

Why is social support important in preventing relapse during addiction recovery?

Social support helps prevent relapse because it provides a safety net when you face challenges or setbacks. Trusted connections reduce your risk of relapse by providing non-judgmental support and a sense of security when you need it most. Research consistently shows that positive family relationships and supportive social circles are closely tied to successful recovery outcomes.

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101 Ways to Jump Into Recovery for the New Year

As the new year dawns, it’s an opportune moment to consider recovery and let it transform your life. At Recovery.com, we are committed to empowering you with practical strategies to jump into recovery. Our comprehensive guide offers you 101 practical ways to start and support your recovery, encompassing various aspects of well-being. Wherever you may be in your journey, remember to: 

  • First and foremost, remember to be honest. Find someone you can be brutally honest with about your recovery and all its ups and downs. The journey won’t be perfect, and that’s alright. 
  • Seek professional help and support. You can use our website, Recovery.com, to find treatment that meets your needs. 
  • Set realistic and achievable goals.
  • Practice and prioritize self-care.
  • Nourish your body.
  • Listen to your mind-body-spirit and heart.

Educational Resources

Books, articles, videos and websites can provide information on a variety of topics related to addiction and mental health. These resources can be helpful for people struggling with addiction or mental health issues, as well as for their families and friends. They can educate on the causes of addiction and mental health disorders, the different types of treatment available, and how to coexist and cope with these conditions. Here are some websites and articles to get you started: 

1. Recovery.com Resource Library

2. The National Alliance on Mental Illness (NAMI)

3. The National Institute of Mental Health (NIMH)

4. The American Psychological Association (APA)

5. The Substance Abuse and Mental Health Services Administration (SAMHSA)

6. The Anxiety and Depression Association of America (ADAA)

7. The Suicide Prevention Resource Center

8. Consider furthering your education as an investment in yourself (and/or your loved one). Obtaining a certificate, academic degree, or simply engaging in general continuing education are all great ways to do this and learn more about recovery.

Crisis Support

Crisis support provides immediate help to people who are experiencing a crisis or traumatic event. Crisis support can help people cope with strong emotions, develop/recall/access a safety plan, and practice healthy coping mechanisms. It can also help people connect with resources and services that can provide ongoing support. Here are a few to get you started: 

9. The National Suicide Prevention Lifeline: call 988

10. The Crisis Text Line: text 741741

11. SAMHSA’s free, confidential helpline for addiction and mental health needs: call 1-800-662-4357

12. National Domestic Violence Hotline: call 1-800-787-3224

Lifestyle Changes

Lifestyle changes, big and small, can help you improve your overall wellbeing. When you make these changes, you can help improve your mood, reduce the risk of, and/or better manage, depression, anxiety, and stress. And, you can improve your overall quality of life. 

13. Eat a healthy diet rich in fruits, vegetables, grains, and proteins.

14. Commit to regular exercise. 

15. Aim for good quality sleep, then focus on the quantity that works for you (learn more below!)

16. Reduce stress with relaxation techniques.

17. Spend time with loved ones. 

18. Prioritize hobbies and other activities that bring you joy.

19. Seek professional mental health or addiction help. You can use our website, Recovery.com, to browse treatment centers and connect with one that meets your needs.  

20. Prioritize healthy, recovery-conducive online and in-person environments.

21. Purposefully spend time offline and away from social media. 

Physical Health Focus 

Our physical health plays a significant role in our mental health and well-being. We are more likely to feel good about ourselves and to have a more optimistic outlook on life as we work on improving and maintaining good physical health. Consider these suggestions and tools to get you started: 

22. Create an exercise plan that fits your lifestyle, so you can commit to it regularly and consistently. 

23. Create a weekly meal plan, so you can eat well and nourish your body. 

24. Spend time in nature, even if it’s your local park. 

25. Practice stretching and yoga. 

26. Try a new physical activity to keep you excited and engaged, such as martial arts or dance.

27. Join a gym or fitness center.

28. Have an accountability partner and/or workout buddy. 

29. Consider hiring a personal trainer or signing up for an online fitness course. 

30. Take scheduled breaks from technology. 

31. Make an effort to be physically active each day, like going on a quick walk or taking the stairs. Small efforts add up!

32. Monitor your progress. Wearable technology, like a fitness watch, can help you track and log workouts, what you eat, and even how much sleep you’re getting.  

Food & Nutrition 

Good food and nutrition are essential for overall health and the recovery journey. A healthy diet can help improve mood, energy levels, and sleep quality1. It can also help reduce stress, anxiety, and depression2. Nutrients are important for brain health and can help improve cognitive function as well. Here are some suggestions to get you started: 

33. Eat plenty of fruits and vegetables. 

34. Choose whole grains over refined grains. 

35. Limit unhealthy fats, like trans fat (preservative oils found in most processed foods) and saturated fats (whole milk, red meat, and cheese). 

36. Avoid added sugar. Look at a product’s nutrition label to see if there is added sugar.

37. When reading food labels, pay close attention to ingredient names that sound like chemicals. These ingredients may be harmful to your health, so it’s important to be aware of them and avoid them if possible.

38. Eat when you’re hungry, and be mindful of your body’s hunger and satiety signals.

39. Consistently eating enough to fuel your mind and body—and if you struggle to eat enough, be sure to tell your doctor.

40. Stay hydrated. Each person needs a unique amount of water to stay hydrated, but you can aim to drink before and after every meal and have a cup every hour.

41. Eat a variety of healthy foods that will nourish your mind and body. 

42. Cook at home more often. Try ordering meal kits or shopping regularly for a few key items.

43. Be mindful of your eating habits, and consider a meal planning tracker/tool. 

44. Consider consulting a nutritionist or dietician to help you with your dietary goals.

45. You can test for food allergies using online kits and resources. Knowing what your body does and doesn’t process well, or at all, can help you plan meals tailored to your body. 

Self-Reflection and Spiritual Practice 

Self-reflection and spiritual practice can contribute to a healthy and fulfilling life. Such practices can help with examining our thoughts, feelings and actions, and ultimately, gain a deeper understanding of ourselves. Self-reflection and spiritual practice can also serve as coping mechanisms and tools to cope with stress, depression and anxiety. There are many different ways to practice self-reflection and spiritual growth. It is important to find practices that work for you. Here are some suggestions to get you started on finding yours:

46. Start by listening to yourself. Take time daily to process your own emotions and needs.

47. Consider utilizing other modes of expression to connect with yourself and your beliefs, like art, singing, and dancing.

48. Surround yourself with positive people that lift you up and offer support. 

49. Set up boundaries to maintain your positivity and goals. 

50. Practice gratitude. You can write down 5+ things you’re grateful for as soon as you wake up, before you go to bed, or before you meditate. 

51. Consider journaling. You can write down thoughts and process strong emotions as they come, or set a time each day to journal. 

52. Learn to forgive yourself and focus on progress, not perfection. Believe in yourself and remind yourself where you are, where you started, and where you’re on the way to being.

53. Don’t be afraid to ask for help and support from others. 

54. Meditation, prayer, and connecting with nature can help you quiet your mind and focus on the present moment while expressing your thoughts and feelings.

55. Celebrate your successes! 

56. Seek community in your religious group of preference. Some organizations have weekly groups and resources specifically for recovery. 

Mental Health & Wellness 

Improving your mental health can help you avoid relapses and better your overall well-being. One of your best resources for mental wellness is therapy and connecting with mental health professionals. But, you can also use practices and tools to improve your mental health and compliment what you’re learning in therapy. Here’s a few options to consider:

57. Practice mindfulness and meditation. 

58. Seek out a mental health professional based on your needs. Setting an appointment with a therapist, counselor, or psychologist can help you heal.

59. Create a toolbox of resources to help with relaxation, stress management, and more. 

60. Be open to new, healthy, coping mechanisms and tools that can help you grow as a person. 

61. Be proud of your progress!

62. Connect with others. 

63. Identify your stress management emergency plan (hint: keep your wellness toolbox handy).

64. Remember, recovery is a journey, not a destination. There will be ups and downs, and that is ok. Don’t give up!

65. Tap into your creativity to express emotions. You can try painting, drawing, doodling, embroidery, writing, poetry, and so much more.

Sleep Optimization & Hygiene  

Sleep hygiene is very important. But as you explore improving it, think about it this way: work on the quality first, then focus on quantity. The important highlights are consistency and rhythm of routine. Once the quality of your sleep improves, you work on sleeping more.  Recommendations often state 7-8 hours of sleep, but we may need more or less as we go through various stages of life. Listening to this, and analyzing why, is important. Here’s some other tips to bear in mind: 

66. Wake up at the same time every morning.

67. Create a bedtime routine that you can stick to daily. 

68. Try to view light from the sunrise and sunset each day. This helps realign your melatonin release system.

69. Limit screen time for at least one hour before bed.

70. Limit blue and white for at least 2 hours before bedtime–dim your lights or enjoy candlelight to stimulate melatonin release.

71. Read a boring book to help you get sleepy. Don’t read something that will get your heart rate going—think educational books, autobiographies, or most non-fiction novels. 

72. Create a comfortable, soothing environment to sleep. Remember, your bed/bedroom is your sleeping sanctuary. Set the mood with ambient lighting, essential oils, and soft music.

73. Exercise can help make you more tired at bedtime. Consider activities like yoga, walking, jogging, or any other physical activity you like. 

74. Address any sleep concerns you may have, like sleep apnea.

75. Don’t read the news, watch TV, or engage in other exciting activities before bed. 

76. Make sure your bed is only used for sleeping—don’t work, eat, or lounge on your bed unless you’re lying down to sleep.

77. Set a morning routine that gives you plenty of time to complete morning chores and settle into your day. This can make waking up less stressful.

78. Take prescribed or herbal supplements as recommended/prescribed by your doctor. Be sure to take them only as prescribed.

79. If you aren’t falling asleep or feeling very sleepy within 30 minutes, get up and walk around, have a soothing beverage, or read a calming book until you start feeling tired.

80. Consider setting up a white noise machine or wearing earplugs if small noises wake you up and disrupt your sleep.

81. Prioritize sleep and maintain your bedtime routine—make new plans with friends or go home a little earlier to get to bed on time.

82. Some people experience ASMR (​​autonomous sensory meridian response) in response to visuals and sounds, which can make you feel relaxed and sleepy. You can try watching ASMR videos on YouTube or other video platforms.

83. If you’re struggling to consistently get 7-8 hours of sleep, or don’t feel rested after your usual hours of sleep, you can seek professional help from a doctor, psychiatrist, or sleep psychologist.

84. Meditate! When your thoughts wander and become stressful, practice meditation or pray to center yourself and change your focus.

Stress Management

Managing stress can help you cope with triggers and stressful events without turning to substances to cope. Stress management can help during small issues and big life events, making it a valuable tool for your recovery toolkit. Here’s a few ideas to jumpstart your toolkit:

85. Make it a habit to journal each day to process your day, reflect on what you’ve accomplished, and identify your goals for tomorrow.

86. Take small breaks as you work or study.

87. Spend time in nature as often as you can. On one of your breaks, for example, you could step outside or out on your balcony.

88. Make time to walk, play with, or snuggle your pets. Pets can soothe stress and calm your body.

89. Set up regular therapy appointments to discuss what’s stressing you and to learn practical coping skills.

90. Practice mindfulness and meditation throughout the day. This could be as simple as 2 minutes of deep, conscious breathing.

91. Eat well; prioritize healthy foods to nourish your mind and body.

92. Avoid or consume less caffeine and sugar. Caffeine in particular can make you jittery and more anxious. 

93. Talk to a friend or loved one about your day.

94. Try new hobbies, like baking, crocheting, or painting to soothe stress and enjoy a creative outlet.

95. Listen to upbeat music or anything that lifts your mood. This could be a podcast, too.

96. Create a stress log and jot down what happened during the day and what your levels of stress were. This can help you identify pain points and move forward with healing.

97. Drink water throughout the day to keep your body hydrated and in homeostasis.

98. Set up a cozy, comfortable place in your home and pick up a good book.

99. Optimize your environment to reduce stress—decorate, light candles, open your windows, and more to make it a place you can go to for comfort.

100. Write down a list of activities, things, or people that you know help alleviate stress to keep all your coping tools quick and easy to access.

101. Connect with peer support before, during and after treatment. You may use an app, attend a recovery peer support meeting, or connect with an online group of people in recovery.

Contributions by Sarah Shawaker and Grace Ogren

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Navigating Therapy: 11 Tips for Finding the Right Therapist

Finding the right therapist opens a myriad of available treatment types, session formats, and positive therapeutic relationships in your area. It’s the first step on what could be an effective healing journey.

Finding a therapist that fits your needs isn’t always a streamlined process, but it can be. Keep these 11 tips in mind as you start your search to feel empowered in your decision. 

#1: Self-Reflect 

Reflect on your needs and what your goals are in therapy. Do you need help with depressive symptoms? Are you looking to gain coping tools for stress? Or do you know you simply need someone to talk to? 

Take a few moments to identify and write down what you need from therapy. Depending on what you find, it can make your process simpler. For example, if you can identify you need help healing from trauma, you can narrow your search down to therapists who specialize in trauma care.

#2: Determine Therapeutic Approach

Evidence-based therapeutic approaches include cognitive behavioral therapy (CBT), dialectical behavioral therapy (DBT), eye movement desensitization and reprocessing (EMDR), acceptance and commitment therapy (ACT), and many more.  

Some therapists may also specialize in holistic approaches, like somatic experiencing and mindfulness-based CBT to better connect your mind and body. Therapists may also specialize in individual therapy or only offer group therapy.

Different approaches may match better with your personality and treatment goals. You can discuss your options with your primary care provider or a prospective therapist to learn more about what resonates with you.

#3: Consider Specializations

Therapists may specialize in certain forms of therapy or techniques. For instance, a therapist may specialize in EMDR or internal family systems (IFS) therapy. Therapists may earn specialized credentials or training to perform these types of therapy, or they may dedicate their career to a particular therapeutic approach and gain specialized experience over time.

You can look at a therapist’s bio to learn more about their experience and what they’ve specialized in. Ask them what their specialties are too. They may also have a badge of accreditation included on their profile. 

#4: Research Credentials

Licensed therapists will have any of the following licensure:

  • LCSW: Licensed Clinical Social Worker
  • LMFT: Licensed Marriage and Family Therapist
  • LPC: Licensed Professional Counselor
  • LMHC: Licensed Mental Health Counselor
  • LLP: Limited Licensed Practitioner (Psychologist)
  • LP: Licensed Psychologist 

Therapists need a master’s degree in psychology or counseling and pass a licensure exam. Licensed psychologists have their doctoral degree (PhD or PsyD) in psychology and pass a licensure exam. 

#5: Seek Recommendations

Ask your primary care physician for their recommendations on a therapist and the therapy approach that may meet your needs. You can also ask family and friends for their recommendations, which can be especially helpful for finding local support.

You can also check online platforms like the American Psychological Association, Yelp, and Google for reviews and summaries of what individual therapists offer. 

#6: Assess Compatibility

Researching a therapist may clue you into your compatibility. Or, you can assess your compatibility during your first session. If you don’t feel comfortable with your therapist, it’s important to find someone else. Having a positive therapeutic relationship can increase the benefits of therapy1 and help you heal. 

Keep in mind that you don’t have to stick with one therapist. You can stop at any time and look for a stronger connection elsewhere. 

If you’re compatible with your therapist, you’ll feel like you’re being heard and validated. You’ll feel comfortable speaking and sharing intimate details of your life or situation. You’ll also feel like your words or feelings won’t be judged, which can help you open up freely and experience more benefits. 

#7: Inquire About Therapeutic Approach

Ask your therapist about the approaches they use to hear it described in their own words. In an initial consultation or session, you can learn more about their approaches and why they’ve chosen to provide them. You can also ask about their treatment philosophy to learn more about why they do what they do, and if their motivations align with yours. 

If you have any questions about their approach, you can ask them in this session or in online communications with the therapist.

#8: Evaluate Communication Style

Everyone communicates differently, including therapists. Some may speak more bluntly and directly. Others may prioritize gentleness and will communicate more indirectly. 

You’ll typically discover your therapist’s communication style in your first session. If your communication styles align, you’re more likely to develop a positive therapeutic relationship. 

#9: Consider Logistics

To make therapy a practical endeavor, their office should be easily accessible and their services affordable. You can ask your therapist right away if they offer online sessions; their profile or webpage will typically mention this too. If you have to drive an hour to their office, it may be more difficult to commit to going. Expensive sessions can also deter consistent attendance.

Many therapists accept insurance to keep costs manageable. Consult with your insurance provider and their office to see if your plan will cover costs of treatment. In some cases, your plan will only require a small flat rate for each session.

Some therapists offer therapy online for greater accessibility. If you’re comfortable attending online, virtual sessions can offer flexibility and make treatment possible for those in rural areas or with disabilities.

#10: Trust Your Instincts

You may find a therapist with all the skills and qualifications you feel you need. They could have decades of experience and a fancy office. But that doesn’t mean they’ll be the right fit for you—if anything feels off, trust your instincts and look elsewhere. 

Pursue therapists you form a genuine connection with. You’ll likely notice this right away, or at least within your first 2 sessions. You’ll intuitively feel comfortable with them and open to sharing.

#11: Stay Open to Exploration

You have as many chances as you need to find a therapist you connect with—it’s not something you have to get right in your first try. You can adjust your expectations by remaining open to the idea of trying new therapists. The first one may not be the right fit, and that’s okay. Keep trying.

Pursuing a stronger therapeutic relationship or a different therapeutic approach can benefit your healing and potential for growth. You can continue self-reflection as you attend therapy to ensure your therapist meets your needs and you’re both achieving set goals.  


More intensive care options, like residential rehabs, offer individual therapy as well. You can browse behavioral health centers with individualized care and see prices, insurance options, and reviews.

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Empathy with Boundaries

Having empathy for people you love, and even those you don’t know, is important to form and maintain deep relationships. Learning healthy empathy and setting boundaries can help keep positive relationships between you and your loved ones.

Dr. Kristen Neff1, an expert in empathy and self-compassion, dives into this topic through her research. She wrote a book called Self-Compassion: The Proven Power of Being Kind to Yourself2 about these ideas and created a program called Mindful Self-Compassion to help people live aligned with their goals, motivations, and happiest selves.

Using her research as a basis, you can learn to set boundaries, practice self-compassion, and care for your loved ones and your well-being.

Why Is It Important to Set Boundaries?

Boundaries are the emotional, physical, and mental limits you can establish to maintain your well-being. You can, and should, set boundaries with everyone from your spouse to the stranger on the street. 

By creating boundaries, you can prioritize what’s most important to you by aligning your thoughts and actions with your values. Identifying and communicating your needs can boost your emotional and mental well-being. And knowing your limits can also reduce stress, which can directly improve your physical health3.

Boundaries are not only important for yourself, but also for others. Boundaries foster respect and clear communication, which ensures that you and the other person are comfortable and feel seen, creating a stronger, healthier relationship. 

Balancing Empathy and Boundaries

Empathy allows you to understand and share another person’s feelings. It plays an important role in connecting with others, viewing experiences with a new perspective, and developing a deep understanding of yourself in the process.

Striking the balance between practicing empathy while maintaining personal boundaries can take some refining. It’s great to show empathy to others; however, some people may take advantage of that. Without boundaries, your empathy may overextend to the point of emotional burnout4. You may say “yes” to things you don’t want to, avoid conflict even when it’s necessary, and absorb others’ negative emotions.

Boundaries can provide a resolution. Expressing your feelings, acting on your values, and listening to your body are all ways to practice self-respect. Supporting others begins with supporting yourself.

Kristin Neff’s Approach to Balancing Empathy, Self-Compassion, and Boundaries

Dr. Neff’s work centers around the concept of self-compassion, which is treating yourself with the same kindness and understanding that you would offer to a friend. The 3 elements of self-compassion5 include 

  1. Being kind to yourself rather than judging, even if you make a mistake
  2. Recognizing that it’s part of the human experience to go through difficult times
  3. Practicing mindfulness in how your thoughts, feelings, and actions may positively or negatively impact your well-being

Utilizing this concept, Dr. Neff believes that prioritizing your mental, physical, and emotional health is essential to provide empathy and help to others. In fact, Kristen Neff’s research proved that when practicing self-compassion, you can be in a better position to help someone else6. When you are in a stable, happy state, you may be better at supporting loved ones. 

Setting boundaries can prioritize and protect your well-being. You can learn ways to recognize what your boundaries are, how to communicate them, and how to practice them, so you can be the best you can be for the other person and yourself.  

Strategies for Implementing Empathy with Boundaries

You can practice these techniques to honor your well-being and boundaries:

  1. Identify how much time, energy, and emotional support you can offer without compromising your mental health. This will set the basis for your boundaries. 
  2. Clearly communicate your boundaries to your loved ones. Describe ways that you will be able to show up for them. You may say,
    1. “I want to support you, but this is a difficult topic for me to talk about right now. Can we revisit it when I’m in a better headspace?”
    2. “I have a lot on my plate right now and need to focus on work. I won’t be available for social plans until the weekend. I hope you understand.”
  3. Practicing mindfulness7 can help you navigate others’ emotional responses. You’ll learn to be present with others’ emotions, while still honoring your own to avoid being overwhelmed.
  4. Keep some emotional distance. You can recognize and understand others’ feelings without absorbing them by realizing their emotions are their responsibility.
  5. Practice saying no when necessary. Establish clear limits on what you can take on, and recognize when additional commitments might hurt your well-being.

How Empathy with Healthy Boundaries can Change Your Life

Implementing boundaries can transform your relationships with loved ones and yourself. In addition to emotional health, you may foster greater resilience by staying true to your boundaries. Communicating your boundaries can hone your communication skills and help you be more open with others. And you may develop healthier, more authentic relationships. 

Find Additional Resources

You can browse Kristen Neff’s self-compassion exercises8 to see how self-kindness is the first step towards setting your boundaries. 

If you’re looking to learn more about how you can support yourself, or how you can care for others in need, visit our resource library.

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25 Recovery Quotes for the Christmas Season

Although addiction has no yearly time frame, the holidays can be a hard time for people with an addiction, those in recovery from substance use disorders, and their loved ones. Staying aware of recovery-related topics can help ensure that each family member or friend feels comfortable to celebrate. Discover recovery words of wisdom to inspire you this holiday season.

Recovery Quotes

Quote #1 

“Forgiving yourself, believing in yourself, and choosing to love yourself are the best gifts one could receive.” ― Brittany Burgunder

Quote #2 

“I am not defined by my relapses, but in my decision to remain in recovery despite them.” ― Anonymous 

Quote #3 

“Believe you can, and you’re halfway there.” ― Theodore Roosevelt

Quote #4

“Be stronger than your strongest excuse. Be greater than your most negative voice.”

― Alan Maiccon

Quote #5

“The best way to predict your future is to create it.” ― Abraham Lincoln

Quote #6

“It’s the days you have every right to break down and fall apart, yet choosing to show up anyway is what matters most. Don’t diminish the small steps that others can’t see.” ― Brittany Burgunder

Quote #7

“I am a great believer in luck, and I find that the harder I work the more luck I have.” ― Thomas Jefferson 

Quote #8

“Courage isn’t having the strength to go on―it is going on when you don’t have strength.” ― Napoléon Bonaparte

Quote #9

“It does not matter how slowly you go as long as you do not stop.” ― Confucius

Quote #10

“Rock bottom became the solid foundation on which I rebuilt my life.” ― J.K. Rowling

Quote #11

“The only person you are destined to become is the person you decide to be.” ― Ralph Waldo Emerson

Quote #12

“One of the hardest things was learning that I was worth recovery.” ― Demi Lovato

Quote #13

“Change your thoughts, change your life.” ― Lao Tzu

Quote #14

“Don’t judge each day by the harvest you reap but by the seeds that you plant.” ― Robert Louis Stevenson

Quote #15

”At the end of the day, you can either focus on what’s tearing you apart or what’s keeping you together. ” ― Anonymous

Quote #16

“Courage is resistance to fear, mastery of fear, not absence of fear.” ― Mark Twain

Quote #17

“Recovery is hard. Regret is harder.” ― Brittany Burgunder

Quote #18

“Every worthy act is difficult. Ascent is always difficult. Descent is easy and often slippery.” ― Mahatma Gandhi

Quote #19

“The most common way people give up their power is by thinking they don’t have any.” ― Alice Walker

Quote #20

“Don’t let the past steal your present.” ― Terri Guillemets

Quote #21

“Hardships often prepare ordinary people for an extraordinary destiny.” ― C.S. Lewis

Quote #22

“Turn your face to the sun and the shadows fall behind you.” ― Charlotte Whitton

Quote #23

“The journey of a thousand miles begins with a single step.” ― Lao Tzu

Quote #24

“We can’t solve problems by using the same kind of thinking we used when we created them.” ― Albert Einstein

Quote #25

“When everything seems to be going against you, remember that the airplane takes off against the wind, not with it.” ― Henry Ford

Recover in Love

Whether it’s the holiday season or not, you can always prioritize healing. Discover the best version of yourself by exploring and connecting with rehabs near you.

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Ecopsychology: Healing Your Mind With Nature 

“Nature is not only nice to have, but it’s a have-to-have for physical health and cognitive functioning1.” Spending time outdoors is vital for personal well-being. Ecopsychology seeks to not only reap these benefits but expand them to use the natural world for mental health recovery.

What Is Ecopsychology?

Ecopsychology explores humans’ relationship with the natural world. It examines how nature and the human psyche are interconnected and how this relationship can impact physical, mental, and emotional health.

Humans are fundamentally connected to nature. We evolved in and adapted to natural environments. When we spend time in nature, we can experience a number of positive benefits, such as reduced stress, improved mood, increased creativity, and enhanced problem-solving skills. When we are disconnected from nature, we can experience stress, depression, and loneliness.

Ecopsychologists, such as Renee Baribeau3, seek to understand and use this connection to reconnect with nature that is meaningful and beneficial to our lives. They put these ideas into action, specifically in mental health and addiction recovery, to nourish the mind, body, and spirit.

Theodore Roszak created 8 guiding principles that ecopsychologists follow4:

  1. We all should access and feed our ecological unconscious, or core human identity.
  2. Our ecological unconscious is intrinsically tied to the natural world. We come into this world with a connection to nature.
  3. Ecopsychology helps people recover by using the outdoors as a source of healing and rejuvenation for the human psyche.
  4. Ecopsychology seeks to create more environmental awareness and a sense of wonder for the natural world.
  5. It also promotes taking responsibility for maintaining nature.
  6. We can see nature as an equal, not something to dominate.
  7. Ecopsychology emphasizes personal empowerment. It views us as an interconnected entity but does not support mass consumption/large-scale domination.
  8. There is a synergistic interplay between humans and nature, “the needs of the planet are the needs of the person, and the rights of the person are the rights of the planet.”

Using these principles, ecopsychology heals the person and the planet. In a recovery setting, ecopsychology encourages patients to focus on their interconnectedness with the natural world to help them rediscover their true selves. 

Ecopsychology in Practice: Nature Therapy and Wilderness Immersion

Nature therapy is a core element of ecopsychology. It’s a therapeutic approach involving time in nature to promote healing and personal growth. This can look like outdoor individual counseling, group therapy, or workshops. Sometimes, therapists incorporate elements like animal therapy or horticulture therapy. 

Some providers prioritize natural healing by incorporating wilderness immersion. During these programs, you spend an extended period of time in natural, often remote, settings. These immersive experiences provide an opportunity to disconnect from the modern world, reflect on life, and deeply reconnect with nature. You may participate in adventure therapies such as rock climbing or hiking.

Both approaches utilize experiential learning. The therapist or group leader will use natural elements to emphasize specific lessons within therapy, such as self-reflection, resilience, and mindfulness. They may introduce therapeutic interventions complimenting the outdoors, such as nature meditation and art therapy. Nature therapy leverages the calming and restorative qualities of natural environments to address issues like stress, anxiety, depression, and trauma.

Ecopsychology Benefits for Mental Health

Incorporating ecopsychology into your treatment plan provides an opportunity to heal in ways that traditional therapy may not offer. Studies show that nature therapy can improve attention, lower stress, and enhance mood5, which can relieve symptoms of certain mental health conditions. For example, spending time outdoors can decrease anxiety and depression symptoms6. 

Nature can also improve immune system functioning7 and enhance sleep due to natural light, vitamin D exposure8, and physical activity. Good health is vital for a successful recovery.

Building Eco-Connection

Eco-connection refers to the deep and inherent relationship between human beings and the natural world9 and is a fundamental concept in ecopsychology. This concept highlights that humans are not separate from nature; instead, they are intrinsically connected to and dependent on the natural world.

Ecopsychology practices eco-connection by using the human:nature relationship to not only help people but also to benefit the environment. In recovery, you may participate in horticulture therapy, which has psychological benefits and replenishes and maintains the earth. 

Strengthening your bond with the planet can improve your well-being, and it’s easier to do than you may think. Simply taking a mindful nature walk, nature journaling plants and animals you see, outdoor yoga, and nature photography can all help you feel closer to the earth. As you bolster this relationship, you may find it easier to benefit from ecopsychology in your recovery. 

Ecopsychology and Climate Change

Ecopsychology provides a therapeutic framework to help patients cope with anxiety about environmental challenges, sometimes called eco-grief. With the scale of ecological and climate crises, it’s normal to feel uneasy about the path our planet is on; however, ecopsychology can help you address these emotions and find ways to manage them. 

Ecopsychology validates eco-grief and encourages being mindful in your relationship with the natural world (how do you treat Earth?). Moreso, it emphasizes power in numbers. Ecopsychology believes that relying on social systems to process these feelings and enact change10 is one of the best ways to ease anxiety. You may be more likely to problem-solve ways you can make a difference when you have the support of others. 

For example, you could educate yourself on climate change and raise awareness for various issues, such as deforestation. Doing so can help you feel more in control of your future and aligned with the planet. 

Future of Ecopsychology

As society begins to see the importance of human connection to nature, and the climate crisis, ecopsychology will continue to make a lasting impact. Moving forward, there may be more specific ecopsychology practices and nature wellness programs put into place—for mental health recovery and general health and well-being. 

More research is needed to incorporate these principles into mainstream healthcare; however, programs and people are seeing the benefits. If you’re curious about your eco-connection and programs that focus on ecopsychology, talk to your doctor or a nature therapist. You may find that this approach can have a lasting impact on your recovery and life. 

How to Talk to Your Provider

If you’re interested in adding nature therapy or wilderness immersion into your recovery, reach out to your primary care physician. You can talk to them about what you’re hoping to gain from these therapies, and they can help you find an appropriate nature therapy provider that fits your needs. Once you meet with the provider, consider asking these questions to see if this approach is a fit for your recovery:

  1. What specific nature-based practices or interventions do you offer?
  2. Do my recovery goals align with the benefits of nature therapy/wilderness immersion? 
  3. What can I expect during a typical nature therapy session?
  4. How will you evaluate my progress and adjust the therapy plan if needed?
  5. Is insurance coverage available for nature therapy, or will it be an out-of-pocket expense?
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What Is Complex Trauma?: Causes, Signs, and Treatment

Complex trauma, sometimes called complex post-traumatic stress disorder (c-PTSD), is caused by prolonged exposure to traumatic events and has subsequent effects on psychosocial functioning and neurodevelopment. It differs from PTSD, which is typically associated with a singular traumatic event. Complex trauma accumulates over time with repeated activation of the stress response during sensitive developmental periods1, creating a web of emotional and psychological challenges. 

Usually, but not always, complex trauma forms in childhood. Professionals defined adverse childhood experiences (ACEs) as a set of potentially traumatic events that can happen during childhood2 and are linked to negative long-term health and well-being. The more ACEs a child has, the more likely they are to develop complex trauma. ACEs can negatively impact education and job opportunities and are associated with chronic health problems, mental health disorders, and substance use problems. 

However, complex trauma can form in any stage of life through various circumstances.

Causes of Complex Trauma

Complex trauma comes in many shapes and forms, as it can develop during any sensitive time period, especially for vulnerable populations. 

Childhood abuse: Complex trauma often stems from childhood abuse or neglect, including physical, emotional, or sexual abuse. This abuse can be caused by family or caregivers, disrupting a child’s sense of safety, attachment, and self-worth.

Domestic violence: Long-term exposure to domestic violence, where one partner emotionally, physically, or sexually abuses the other, can lead to complex trauma. Children who witness domestic violence within their family may also experience this form of trauma.

War and conflict: People living in areas affected by ongoing conflict and violence can develop complex trauma. This includes combat trauma, displacement, and loss of loved ones.

Human trafficking: Victims of human trafficking, whether for sexual exploitation or forced labor, endure captivity, manipulation, and violence, contributing to complex trauma.

Institutionalized abuse: Incarceration in prisons or detention centers with violence, isolation, and harsh conditions can cause complex trauma. Additionally, people who have been involved in cults or religious sects that use manipulation and emotional abuse can experience this type of trauma.

Chronic medical trauma: People with chronic or life-threatening medical conditions who undergo multiple surgeries, treatments, or hospitalizations may experience complex trauma from the ongoing stress and pain associated with their illness.

Symptoms and Effects

Complex trauma can significantly impact psychological and emotional well-being. Often, it can mirror or result in the onset of other mental health conditions3 such as PTSD, eating disorders, and personality disorders like borderline personality disorder. People with complex trauma are also more likely to turn to drugs or alcohol4 to self-medicate and cope with emotional pain.

In addition to mental health disorder symptoms, someone with complex trauma can have self-regulatory disturbances3, which can manifest as difficulties in emotion regulation and impulsivity. Complex trauma patients may also experience intrusive thoughts and dissociation, which is a disconnection from one’s thoughts, feelings, or surroundings. Physically, it can cause insomnia, gastrointestinal issues, headaches, and cardiovascular problems from the prolonged stress5. 

Long-term, complex trauma can greatly hinder a person’s ability to trust and form close relationships because a lack of safety leads to hypervigilance to potential threats. They may experience challenges developing healthy and secure attachment patterns. Someone with complex trauma may also have low self-esteem and intense shame or guilt. 

Trauma-Informed Care

Trauma-informed care6 is an all-encompassing approach to providing services and support that accounts for the unique experiences of people with complex trauma history. Healthcare professionals take patients’ past traumatic events into consideration when asking questions, creating a treatment plan, and executing therapies. It creates an environment that is sensitive to the needs of those who have experienced trauma and aims to promote trust and empowerment. This helps the patient feel safe and supported throughout their recovery.

Trauma-informed care aims to avoid retraumatization during recovery, which is key for complex trauma patients. To achieve this, healthcare providers will conduct an evaluation to screen for trauma history. Then, they can appropriately care for your needs though enforcing safety during treatment, avoiding triggering situations, and practicing crisis intervention. A cornerstone in treatment will also be trauma-informed therapy.

Trauma-Informed Care Principles

Trauma-informed care is based on several key principles7, as defined by The Center for Disease Control (CDC) and the Substance Abuse and Mental Health Services Administration (SAMHSA). Providers should strive to incorporate these ideas into their practices. 

First, it emphasizes that trauma is prevalent, and many people seeking treatment have experienced trauma. This recognition helps create a non-judgmental environment for patients to share their experiences without retraumatization.

This approach emphasizes the importance of trustworthiness and transparency between patients and providers. It involves building trust through clear communication, consistency, and reliability.

Trauma-informed care is based on a holistic understanding of traumatic experiences. Physical, mental, and emotional well-being are interconnected, so it takes into account the patient’s unique strengths, needs, and cultural background.

Trauma-informed care highlights collaboration and empowerment by actively involving patients in the decision-making process and providing them with opportunities for autonomy. This approach helps to restore a sense of control that may have been lost due to trauma.

Therapeutic Approaches for Complex Trauma

Recovering from complex trauma often requires talk therapy. These therapies allow you to practice emotional regulation and learn coping skills.

Trauma-focused cognitive-behavioral therapy (TF-CBT) is an evidence-based therapy designed to help patients process and manage the impact of trauma. It focuses on identifying and changing negative thought patterns and managing uncomfortable emotions. This approach often includes techniques like exposure therapy, cognitive restructuring, and stress management.

Eye Movement Desensitization and Reprocessing (EMDR) is a specialized therapy for trauma. It incorporates bilateral stimulation, such as rapid eye movements or taps, to help patients process and integrate traumatic experiences, reducing their emotional charge.

Many trauma-informed programs also integrate holistic and experiential therapies. Somatic experiencing emphasizes the mind-body connection in trauma and releases related physical tension and stress responses. You will also likely practice mindfulness techniques to develop greater self-awareness, emotional regulation, and stress reduction.

Resilience and Post-Traumatic Growth

Complex trauma could potentially lead to personal growth and positive changes8, also called post-traumatic growth (PTG). You may even look at the positive consequences in parallel with the negative, as opposed to its own separate island. 

PTG doesn’t deny the pain and challenges of complex trauma but acknowledges that growth can occur alongside suffering. Through professional and personal healing, you can discover a sunnier outlook on life, leading to increased resilience, confidence, and improved relationships. It’s a testament to your strength and the capacity for positive change, even in the aftermath of severe adversity.

So, how can you achieve PTG?—By making your healing a priority. Reach out for help from mental health professionals and trusted friends and family. Attend therapies that fit your needs, and openly communicate about your experiences. Work on developing healthy coping mechanisms for dealing with stress and emotional distress. And take time to do some deep self-reflection. Evaluate what’s truly important to you and your path to move forward by writing down recovery goals. 

Support and Resources

To find a trauma-informed provider, ask your primary care physician for referrals. They can guide you to a specialized professional or clinic that can address your specific needs. Look for professionals with relevant credentials and specializations, such as Licensed Clinical Social Workers (LCSWs), Psychologists (Ph.D. or Psy.D.), or Psychiatrists (MD). Additionally, check if they have certifications or training in trauma-focused therapies like eye movement therapy or trauma-focused cognitive-behavioral therapy.

After an evaluation, talk through your treatment options. Consider asking questions such as:

  1. Are there specific trauma-focused therapies you recommend?
  2. What qualifications should my treatment providers have?
  3. How can I actively participate in treatment and advocate for my needs throughout the process?
  4. Where can I reach out for support in case of a crisis?
  5. Are there coping skills I can practice outside of therapy? 
  6. Do you recommend any medications to manage my symptoms? 
  7. Do you recommend family therapy or couples therapy if complex trauma has affected my relationships?

Peer support can allow you to share experiences, learn coping strategies, and connect with others who have faced similar challenges. CPTSD Community Safe Group9 offers private online support groups and resources to those in recovery. There may also be in person support groups in your area, and you can find those by asking your primary care physician.
For assistance finding a provider near you, call SAMHSA’s National Helpline at 1-800-662-HELP (4357)10, or text your zip code to 435748.

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What Is Post-Traumatic Growth?

Post-traumatic growth (PTG) is a positive and ongoing inner change after trauma or a highly distressing situation. PTG can occur simultaneously with post-traumatic stress disorder (PTSD). One does not negate or invalidate the other.

PTG can positively change your outlook on life and place you on a more bright, resilient path. This offers hope to those who may feel discouraged by what they’ve gone through and how it affects their place in the world. 

Stages of Post-Traumatic Growth

You likely won’t feel positive changes immediately after a traumatic event. Most who do recognize PTG notice it after they’ve put space between their trauma1 and had some time to heal, which is part of the 5 stages of PTG. 

  1. Crisis or Trauma

A singular traumatic event or recurrent trauma prime you for post-traumatic growth. Though the experience will likely cause distress, it’s a necessary aspect of PTG. 

A variety of traumas can eventually connect to PTG. The Substance Abuse and Mental Health Services Administration (SAMHSA) defines trauma as2

  • Physical or emotional harm
  • Any threat to your life

Traumatic situations will impact your mental, physical, and emotional health. A non-exclusive list of trauma examples include

  1. Growth Awareness

Reflecting on how you’ve changed since your trauma can prompt post-traumatic growth. You may not gravitate towards reflection naturally, especially if your memories still cause pain. A therapist, spouse, or friend may notice it first. 

You may sit on this awareness for days, weeks, or months. Even if you don’t act on the awareness right away, realizing you’ve grown from something terrible can offer encouragement and hope.

  1. Growth Exploration

Next, you can see where you’ve grown. You may identify your growth by yourself, with a therapist, or a loved one. You can take a deeper look at the areas you’ve grown in and find encouragement from the positive changes.

For example, you may notice you’ve become more sure of yourself and your identity1. Or, you may notice you have a greater appreciation for your life and your loved ones. You may also be more aware of what you want out of life. 

  1. Developing New Beliefs

Your trauma may have left you with negative beliefs about yourself and the world. As you heal, your beliefs may change—maybe without you noticing. When you become aware of your growth and explore it, you can also see what beliefs align with your new growth. 

For example, you may believe you’re more equipped to handle hardships because you’ve survived one and grown. This can reinforce your self-efficacy. 

  1. Integration of Growth

Once you’ve become aware of your growth, explored it, and developed new beliefs based upon it, you can then integrate your growth into your daily life. Your growth may make you more confident, more empathetic, and more resilient. Those qualities may direct you to a new line of work, a volunteering opportunity, or creative outlet.

You may feel drawn to supporting others. With your strengths and insights, you could help others in similar situations and inspire hope. While that’s in no way a requirement, some trauma survivors feel highly fulfilled doing so.  

Signs of Post-Traumatic Growth

You can look for the signs of PTG3 in yourself and those you love.

Valuing Life More Than Before

Getting through a crisis or traumatic experience can make you value the life you have, especially if your trauma was life-threatening. Or, you may simply feel grateful for positive experiences after enduring such negativity. 

For example, if you survived a car crash, you may feel more thankful for your life and what you can make of it. 

Easier to Relate to Others

Trauma survivors sometimes develop a “sixth-sense”, where they become more attuned to the emotions and behaviors of others. Their experiences can help them relate to others4 and develop a strong sense of empathy. 

A Change in Priorities

A change in priorities is a strong sign of post-traumatic growth4. For example, you may unwaveringly prioritize family time after a traumatic event. 

In another example, a traumatic experience may awaken you to your true passions. Perhaps you suddenly realize your corporate job can’t compare to the fulfillment of painting. As you experience PTG, you may pursue a painting career to prioritize fulfillment. 

Increased Self-Confidence

Post-traumatic growth typically involves an increase in your personal strength1 and self-confidence. Those with PTG are more confident in their abilities to overcome challenges and make difficult decisions. 

Approaches Promoting Post Traumatic Growth

Several approaches to healing promote PTG. While interpersonal factors and characteristics of the trauma influence PTG5 too, the ways you heal play a large role in PTG. The following approaches are just a few that can promote PTG.

EMDR Therapy

Eye movement desensitization and reprocessing (EMDR) therapy helps trauma survivors safely process trauma. Processing the trauma can lead to quicker healing and a shorter path to post-traumatic growth.    

In an EMDR session, your therapist will have you track an object back and forth as you quietly or verbally recall traumatic memories. Eye movement helps you focus on something other than the strong emotions associated with the memories and process the trauma faster.

Cognitive-Behavioral Conjoint Therapy (CBCT)

CBCT is “a trauma-focused conjoint therapy1 that has a session specifically devoted to PTG.” Therapists use it to treat PTSD and trauma, though it can also improve depressive and anxious symptoms.

CBCT, like cognitive behavioral therapy (CBT), addresses thoughts and behaviors with a focus on trauma symptoms6 (numbing, avoidance). 

CBCT can help you cope with the cognitive and emotional effects of trauma and promote the growth associated with PTG.

Prolonged Exposure (PE) Therapy

PE works by exposing you to memories or other stimuli7 that “cognitively restructures beliefs about [your] sense of safety”, especially if and when you encounter the trauma again outside a therapeutic environment. 

You may imagine the stimulus or confront it in the real world, sometimes as a “homework assignment” after therapy. Therapists tailor the type and amount of exposure to avoid distress and facilitate healing.

As you become desensitized to the stimuli and more confident in your safety, your PTG can blossom. 

Cognitive Processing Therapy (CPT)

CPT addresses trauma and helps patients reconstruct beliefs7 about themselves, others, and the world. It encourages reflection on positive changes since starting treatment.

Doing so, you can change your internal narrative and stimulate PTG.

Challenges And Obstacles in Achieving Post-Traumatic Growth

Negative emotions after trauma (shame, guilt, depression) can hinder PTG3. These emotions can prevent someone from seeking treatment, as they may feel addressing their trauma is too painful. 

Fear, avoidance, and hypersensitivity–all symptoms of PTSD–can make treatment seem daunting as well. Negative feedback from friends and family can also hinder treatment and PTG.

Participants in one study said PTG began once they had an internal need for change3. Until that need is realized, PTG may not begin and may never take effect. 

Feeling forced or expected to have positive growth after a terrible event can add undue pressure8 and hinder PTG. 

Overcoming Obstacles to PTG

Support from friends and family and professional help from a mental health professional can help you overcome obstacles to PTG3. They can help you see a need for change by looking through their eyes and seeing your situation from another perspective. 

You can also reflect on your present life and how you would like to grow. This can encourage ambition and a strong desire for change that ends with PTG.

PTG can also be presented as a positive, but optional, aspect of trauma healing—not something that must happen. Rather than expecting PTG, providers and patients can instead be aware of it and accept it if it comes. 

Post-Traumatic Growth Examples

PTG will look different for each person, but a few examples include

  • Changing jobs to pursue a dream or passion. 
  • Taking time off work to travel and pursue new experiences. 
  • Committing to charity work.
  • Helping others who’ve experienced trauma similar to yours, perhaps by becoming a speaker or through contributions to studies and articles. 
  • Fostering stronger relationships with family and loved ones. Parents may feel an especially strong desire to grow closer to their children.
  • Deepening your faith in God or becoming more spiritual, even if you’re not part of an organized religion.
  • Leaning into your creative side and feeling deep fulfillment. You may enjoy forms of art, writing music, or crafting stories.

Find Help For Trauma

Trauma changes those who experience it. Sometimes, the changes can be positive. Even so, trauma can be a heavy weight to hold. Professional treatment can help you manage its effects and facilitate post-traumatic growth. 
Rehabs for trauma provide intensive care and support for your recovery. Browse our list of trauma rehabs to learn about their approaches to trauma treatment, see photos, and verify your insurance.

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Stress And Addiction: How Are They Related?

Stress and addiction can feed into and cause each other. “Stress” could be anything that taxes or exceeds your ability to healthily adapt1. For example, stress could prompt you to drink to cope with negative emotions. Similarly, having a heavy drinking habit could cause stress when it affects your life and well-being.

The bi-directional, sometimes cyclical relationship between stress and addiction can seem tricky to separate and treat. But with therapy and the right approach to treatment, you can heal from each and find an improved quality of life.

What Is The Relationship Between Stress And Addiction?

The relationship between stress and addiction is complex and multifaceted. Numerous studies have investigated their relationship and have provided insights into how stress can increase the risk of addiction.

Crucially, stress can cause someone to take and crave substances2. Chronic stress can further increase the risk of drug use and addiction. Stress can induce changes in neural pathways and cravings, which can contribute to substance-related disorders. The stress response system, including the hypothalamus-pituitary-adrenal (HPA) axis, plays a critical role3 in the development and maintenance of addiction.

Stress can also impact your ability to control impulses or other inappropriate behaviors, along with craving instant gratification.

Ultimately, the effects of stress can all lead to substance use. The American Psychological Association (APA) reveals that “stress is one of the most commonly reported precipitants of drug use4” and relapse. 

More stress, or chronic stress, is also associated with a higher risk of substance use2 and addiction. 

The Neurological Relationship

Stress can raise your levels of dopamine5, which is a neurotransmitter responsible for feeling good and reinforcing the activity that feels good. Alcohol and drugs increase your levels of dopamine6, too. Stress-induced alterations in dopamine transmission can increase the risk of addictive behavior.

Because it releases dopamine, you can even become addicted to stress7. And with stress and substance use affecting the system, it can be more difficult to disconnect one from the other and cope without the dopamine they produce. 

The dopamine-intertwined relationship between stress and addiction can have negative but treatable effects on mental health and overall wellness.

Individual Factors

The relationship between stress and addiction is also influenced by individual factors, such as coping strategies and resilience. Effective coping strategies8 can protect individuals from the maladaptive effects of stress that can contribute to addiction.

On the other hand, maladaptive coping strategies, such as procrastination9, can increase the risk of addiction. Using substances as a maladaptive coping skill certainly increases the risk, too.

Additionally, those with lower levels of psychological resilience may be more susceptible to the effects of stress10 and more prone to developing addiction.

Effects of Stress And Addiction on Mental Health

Stress makes addiction and mental health conditions more likely to develop2. The untreated effects of stress increase your risk of anxiety, depression, and other mood-related disorders. In some cases, stress can cause trauma11 and conditions like post-traumatic stress disorder (PTSD). 

Multiple stressors or chronic stress can also be the catalyst2 between using a substance and becoming addicted to one. The more stressors you have in your life, the more likely you are to develop an addiction. 

How to Treat Stress and Addiction

Treatment that addresses your stress and addiction simultaneously can help you heal from both conditions. Therapy, wellness activities, and at-home coping strategies can help you manage stress and recover from addiction.

Therapies for Stress and Addiction

  • Stress management skill training1: This therapy can reduce emotional reactions to stress, helping you avoid relapses. You’ll usually attend 12 sessions in group therapy, learning a specific skill each time.  
  • Cognitive behavioral therapy (CBT)1: CBT can help you regulate your emotions and how to respond to stress without using substances. You’ll learn and practice coping skills in and out of therapy. 
  • Mindfulness meditation12: This therapeutic intervention helps you enter a state of meditation where you’re mindful of what you’re feeling and accepting how the emotions feel in your mind and body. Meditation practices can then lower your breathing and slow your heart, helping you calm your mind and body simultaneously. 
  • Dialectical behavioral therapy (DBT)13: A mindfulness-based behavioral therapy focusing on emotional regulation. Similar to mindfulness meditation, you’ll work on becoming more aware of what you’re feeling and accepting the emotions. Then, you’ll learn how to regulate your emotions and your stress, which can help lower stress and prevent relapse. 

Stress-Reducing Activities

  • Yoga: the guided movements and stretches of yoga can help you manage stress.
  • Mindfulness: everyday mindfulness can help you hone in on big and small experiences, like feeling the wind or noticing the birds in the sky as you walk into work. Mindfulness can calm your body as your focus drifts to what’s happening around you. Mindfulness can effectively reduce stress without alcohol or drugs.
  • Exercise: movement can reduce stress and burn off nervous energy it may cause. You could go on a daily walk, spend time in the gym, or move in any way that feels good to you. 
  • Baths: a warm bath, especially one with epsom salts and essential oils, can calm the mind and body. Baths can also reduce soreness and pain. 
  • Progressive muscle relaxation14: a mindfulness technique where you gradually tense and relax your muscles. You can start at your toes and end at your head, but the pattern is up to you. 
  • Create something: art, music, or writing can take you out of a stressful mindset and help you process what’s stressing you out.
  • Self-compassion15: Dr. Kristin Neff suggests self-compassion as a tool for stress reduction–one you can do at any time. Her research has found self-critical approaches to failure or struggle only results in further stress. Practicing self-compassion can cause greater emotional calm and keep your stress from escalating.

Find Relief for Stress

Treatment can effectively stop the cycle of stress and addiction, help you avoid relapse, and feel better as a whole. You can find rehabs treating stress by browsing our list of rehabs for stress with photos, reviews, and insurance information to help you make an informed decision.