Blog Posts

Hey friends. Welcome back to the blog.  This week we have been attending the fall conference on substance use and all aspects of addiction.  

Today I wanted to talk about the topic of addiction and tips for trying to manage Addiction and addictive behaviors.  We see a lot of components of addiction come up in therapy.  This can include alcohol, substances, video games, sex, overeating, porn, overspending, negative self-talk, gambling, and phone overuse.  

Addiction is defined as a chronic medical condition marked by a compulsive need to use a substance or engage in a behavior, despite harmful consequences.  One of the keynote speakers this week, Anna Lembke, the author of Dopamine Nation says that there is a growing problem of compulsive overconsumption that we all face today, even when our lives are good.  So even if we don’t meet the definition of addiction, compulsive overconsumption is a largely seen problem that many of us face. 

Addiction is considered a complex condition influenced by several interacting factors, including:              

•  Brain Circuitry: Repeated use can alter brain function, affecting the reward system and weakening self-control.  

The brain chemical, Dopamine is central to the development and persistence of addictive behaviors because it powerfully reinforces the link between a substance or behavior and a feeling of reward. While natural activities like eating or social interaction produce small, temporary bursts of dopamine, addictive behaviors cause a much larger and faster surge. Over time, this overstimulation “hijacks” the brain’s reward pathway, reinforcing the connection between the addiction and the reward at the expense of other healthier options.  

• Genetics: A genetic predisposition can increase an individual’s vulnerability to developing an addiction. 
• Environment: A person’s surroundings, including social and cultural factors, can play a role. 
• Life Experiences: Trauma or other significant life events can influence the development of addictive behaviors.                        

 Substance Addiction: Involves the compulsive use of substances like alcohol, opioids, or other drugs. 

Behavioral Addiction: Involved a compulsive engagement in certain activities, such as gambling, eating, or work, even when they cause harm. 

• Compulsion: A strong, often overwhelming need to use a substance or engage in a behavior. 
• Loss of Control: The inability to limit or stop the use of the substance or the engagement in the behavior. 
• Harmful Consequences: Continued use of the substance or behavior despite significant negative impacts on physical health, mental well-being, work, relationships, or social life. 
• Withdrawal: Experiencing unpleasant physical or psychological symptoms when the substance is withheld or the behavior is stopped. 
• Cravings: Intense desires to use the substance or perform the behavior. 
• Intense Focus: Spending a large amount of time on the substance or behavior.   

A topic related to addiction that has come up a lot in therapy is the increased use of phones, doom scrolling, and phone addiction.  Some research shows that phone overuse is giving us an imbalance of high dopamine while lowering oxytocin.  The constant need to stimulate the brain is actually driven by a deep biological need for love.  Lowering our oxytocin levels with phone overconsumption is making us feel more lonely and disconnected than ever.  If you find your phone use is an issue, consider practical steps to take more control over your digital life.  Here are things to consider: 

Time management

• Do you lose track of time on your phone, or do you spend more time on it than you intend?
  This question addresses your awareness of how long you spend on your device. Many people will pick up their phone for a moment to check something and find that hours have passed, disrupting their schedule and productivity. 
• Do you feel anxious, nervous, or irritable when you can’t access your phone or if the battery is low?
  This explores “nomophobia,” or the fear of being without a mobile device. This anxiety is a withdrawal symptom that can indicate a dependency on your phone for emotional regulation. 

Negative consequences

• Does your phone use negatively affect your relationships, work, sleep, or productivity?
  This question helps you evaluate the negative impacts of your phone habits on your personal and professional life. Excessive use can lead to strained relationships, reduced work performance, and disrupted sleep. 

Mindless use

• Do you mindlessly scroll or check your phone without a specific purpose?
  This addresses the common habit of using your phone to fill short pauses during the day, such as waiting in line or during a break in conversation. This behavior can prevent you from being present in the moment and can become a default coping mechanism for boredom. 

Fear of missing out (FOMO)

• Do you constantly check your phone for messages or social media updates out of fear of missing something important or feeling excluded?
  FOMO is a major driver of compulsive phone use. This fear can cause you to feel that others are having a better or more exciting life than you, fueling a continuous cycle of checking social media.             

Understand what Addiction is: You’ve probably heard that addiction is a brain disease. But what does that mean? The brain contains pathways of nerves that represent your common thought processes and actions.

The more you do something, the stronger these pathways become. As a result, your mind struggles to veer from that pathway.

Furthermore, when something starts you down one of these paths, you automatically follow it if you’re not mindful. We call this a trigger because it can happen so fast.

Identify triggers and create a plan to avoid relapse: Triggers encompass people, places, or situations that stir cravings and temptations. Recognizing these triggers enables the development of effective strategies to minimize their impact. This may involve devising a relapse prevention plan, adjusting to your environment, or seeking alternative activities when triggers arise.

Replace the behavior: How to curb addiction? One of the best ways to stop addictive behaviors is to replace it with something else that is less harmful or even positive. Cognitive-behavioral therapy (CBT) is a type of treatment. It applies this principle to replace self-defeating thinking patterns and actions.

Practice Mindfulness: Many people run their lives on auto-pilot. So they’re not thinking about what they’re doing, why they do it, or how they feel about it. But something amazing happens when you wake up from this dream. You realize you can choose to stop addictive behaviors and start reclaiming control of your life.

Practicing mindfulness helps you stay present and aware.

Consider why you want to change:  What is addiction doing to your life?  Most people don’t change unless there is a negative consequence to their behavior or they are tired of feeling a certain way.  Make a list to motivate you to stop addictive behaviors.

Ask for help if it is needed to help stop addictive behaviors: Is addictive behavior doing damage to relationships, finances, health, or happiness? But you find you’re still unable to quit? These are signs that you need to seek professional support and accountability. 

Build a support network: Surrounding yourself with individuals who understand and support your addiction recovery journey is essential. Seek the support of loved ones. Join local or online support groups to connect with others facing similar challenges.

Develop coping mechanisms: Using coping strategies in your daily routine helps strengthen your ability to handle addiction triggers. Physical exercise improves your overall well-being and releases endorphins, promoting well-being and reducing cravings. Mindfulness techniques, such as meditation or deep breathing exercises, help you stay present and manage negative thoughts and emotions.

Journaling allows you to reflect on your progress, express your feelings, and gain clarity. Engaging in creative outlets provides a cathartic release and channels your energy into something constructive. 

Practice self-care:  This is crucial for your overall well-being. Take the time to prioritize self-care activities that nurture your physical, mental, and emotional health. Include relaxation methods in your daily routine, like deep breathing or meditation, to decrease stress and encourage inner peace.

Recognize the importance of taking breaks when needed to rest and recharge. Engage in activities that bring you joy, promote self-compassion, and spend time in nature. Cultivate a positive relationship with yourself by practicing self-acceptance and self-love.

Set realistic goals: Clear and achievable goals allow you to track progress and celebrate milestones. Begin with small, manageable goals, gradually progressing towards larger ones.  Setting realistic goals provides a roadmap for success and a sense of accomplishment along the way.

In the end many addictive behaviors can be reduced and improved by satisfying our other brain chemicals through connection, intimacy, relaxation, reflection, and balancing our need for pleasure with pain by doing things that are good for us like diet and exercise. 

Thanks for reading, until next time,

Emilie Barragan, LCSW

Therapeuo Health – “Tackling emotional and physical pain.”