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Staying Committed to Sobriety: Practical Tips for Success

Sobriety is an ongoing commitment. You’ll face successes, setbacks, growth, and joy along your journey. They’re all part of the process and work to serve the greater goal of a healthier, happier you.

Addiction touches many parts of life, but you can claim them back. And people do recover. Sobriety gives your body the chance to heal. Your relationships can come out stronger, your self-esteem better, and you may find a new sense of purpose. 

Sobriety requires embracing a new way of life, and change comes with challenges. However, you can make the journey smoother. These 9 tips show you how to stay committed to sobriety. 

Set Clear Sobriety Goals

Clear sobriety goals let you envision where you want to be and track the progress you’ve made. They offer a reminder of your journey’s purpose and promote recovery in many ways: 

  • They enhance motivation. 
  • You increase your focus. 
  • You can track your achievements and celebrate the wins.

Several rehab programs and therapists recommend setting SMART recovery goals. SMART stands for Specific, Measurable, Attainable, Relevant, and Timely. These goals are focused and broken down into small, manageable steps. When you reach each milestone, you’ll feel a sense of accomplishment, boosting self-confidence and overall well-being.1  

These are examples of goals to support sobriety:

  • Stay sober for 60 days.
  • Join support group meetings once a month. 
  • Go on a 30-minute walk 3 times a week for one month. 

You’ll set sobriety goals with your therapist or care team during treatment. As you transition back to daily life, you’ll revisit and readjust them to align with your evolving needs. 

Seek Professional Support

Professional care helps you commit to sobriety after treatment. It’s especially effective when combined with tailored therapies. Many treatment types are available: 

  • Mindfulness-based relapse prevention (MBRP) combines mindfulness practices and cognitive-behavioral therapy (CBT). One study found that people who received MBRP for alcohol addiction had a lower relapse rate2 than those who didn’t receive treatment. 
  • Virtual therapy is equally effective as in-person treatment.

Whether or not you’re in a formal rehab program, you can turn to therapists, counselors, addiction specialists, and sober coaches for addiction recovery. They all offer a safe space for you to do the vulnerable work of healing. Some people use their titles interchangeably, but they have slightly different roles from each other: 

  • Therapists have training on connecting with clients. Many therapy positions require a master’s degree.
  • Counselors draw from their experiences to connect with clients. 
  • A Certified Addiction Specialist (CAS) might specialize in a certain field of addiction, like adolescent addiction.
  • Sober coaches offer non-clinical assistance to support long-term recovery from substance use disorders.3

Experts make sobriety more achievable by offering valuable advice, holding you accountable to your goals, and helping you feel less isolated.

Build a Support Network

Recovery may feel isolating, but you don’t have to do it alone. Support networks offer a group of people who share your experience. Peers in support groups motivate each other’s sobriety,4 exchange stories, and provide emotional support. They also decrease the risk of relapse. 

You can find support groups for different needs:

  • Alcoholics Anonymous (AA)
  • Cocaine Anonymous
  • Narcotics Anonymous
  • SMART Recovery

A strong community can be life-changing. Studies show that people who feel supported by their network are more motivated to stay in recovery.5

Identify and Manage Triggers

A trigger is a stimulus that causes a craving response. In some cases, triggers lead to addiction relapse. Relapse is normal in recovery. However, you can plan around it by understanding your triggers. The beauty of the healing journey is that you get to know yourself better, including your triggers.

Some triggers are common and can affect anyone: 

Triggers are a part of life. In recovery, you’ll learn to manage them, rather than eliminate them. Tools for managing triggers may include the phone number of a support person, a comfort object, a calming mantra, and other healthy coping strategies. 

Develop Healthy Coping Strategies

Many people turn to substances to cope with difficult or stressful life situations. Stress isn’t always bad—avoiding it altogether is unrealistic. You can learn healthy ways to manage stress. 

Healthy coping strategies may include a mix of movement, creative outlets, and other hobbies. You may find that you enjoy certain group activities, like rock climbing or yoga. Other healthy habits include art workshops, gardening, cooking, reading, and more. 

Craving management is another coping skill that supports sobriety. It teaches you to control impulses and work through urges so that you don’t fall back into harmful patterns.

A toolbox of healthy coping mechanisms can improve your quality of life. 

Practice Mindfulness

Mindfulness techniques reduce cravings7 and improve overall well-being. Mindfulness means being aware of your thoughts, bodily sensations, feelings, and environment in the moment. It involves noticing the here and now with gentle acceptance. 

There are several mindfulness techniques taught in both group settings and one-on-one: 

  • Meditation is a tool to stay focused on the present moment. You have many different ways to meditate, whether through a class or guided podcast. 
  • Yoga is an ancient practice that focuses on breath and movement. Several studies show that yoga reduces substance cravings.8 
  • Mindfulness walks involve focusing on sensations as you walk slowly. You may notice the ground beneath your feet, the way the breeze feels, and more. 

Mindfulness techniques help you stay sober by giving you healthy ways to cope and manage your thoughts and emotions. Some practices, like yoga, also provide community.

Celebrate Sobriety Milestones

In recovery, it’s important to celebrate the big and small wins. Acknowledging your achievements is a way to honor all your efforts and progress. Plus, positive reinforcement motivates people9 to commit to a substance-free life.

For some, planning milestone celebrations can be just as exciting as the experience. These milestone celebration ideas show you just how rewarding it can be:

  • Connect with nature. Planning a trip to your favorite scenic spot, like the beach or a hiking trail.
  • Treat yourself to a spa day with massages, facials, and pure relaxation.
  • Join a new exercise or crafts class you’ve always wanted to try. 
  • Explore a new restaurant or cook a special meal at home.
  • Share your accomplishments with loved ones who have supported you.
  • Update your milestone journal and send a kind message to your future self. 

Celebrating successes boosts motivation. Each time you celebrate, your brain releases dopamine, the feel-good neurotransmitter.10 This creates a positive association with milestones and drives you to want to achieve more. 

Practice Self-Compassion

We don’t always show ourselves the compassion that we deserve. This may have led to substance use in the first place. Learning to love yourself again is a significant part of the healing journey. For many, it’s one of the most profound parts of what happens when you get sober.  

Sobriety itself is an act of self-compassion. You can supplement it with other ways to show yourself that you care:

  • Talk to yourself with kindness like you would with a friend.
  • Acknowledge your thoughts without judgment.
  • Treat yourself to activities that spark joy, like hikes, art classes, or relaxing quiet time.

It’s easy to show self-kindness when everything’s going great. True self-love shines in how we treat ourselves in tough times. Setbacks are frustrating, but they serve as opportunities for growth. They don’t define your progress, and how you respond to them matters. Be patient with yourself during this time. 

Avoid Overconfidence

You should feel proud of how far you’ve come. At the same time, it’s important to recognize potential concerns of overconfidence. Overconfidence, or feeling invulnerable, can lead to complacency. And you may not be ready to loosen the rules around your sobriety just yet. 

Avoid overconfidence by developing a balanced perspective. With practice, you can strengthen your ability to maintain that balance: 

  • Reflect on your journey. For some, keeping a sobriety journal helps. Others may prefer to talk about their recovery. 
  • Stay connected. Your support network can help you identify biases and stay grounded.
  • Adjust your goals. Make sure they’re aligned with your current situation. 
  • Lean on professional help when you need it. 

Find Meaning and Purpose

When drug addiction takes over, it’s easy to lose sight of life’s meaning. Sobriety is a chance to rediscover your sense of purpose. 

Finding purpose is a personal journey. Certain things can guide the process. Kendall Bronk,11 a researcher on purpose at Claremont Graduate University Kelly, suggests 7 ways to find purpose12 in UC Berkeley’s Greater Good Magazine: 

  1. Point out what matters to you.
  2. Reflect on your values to clarify your purpose.
  3. Identify your strengths.
  4. Give back. Many people in recovery find purpose through volunteering. 
  5. Imagine what your best self looks like. 
  6. Cultivate awe and gratitude.
  7. Look to people you admire. 

Whether you rediscover old passions or try something new, take time to explore what truly matters to you. Finding meaning can make your experiences that much richer and your life in recovery that much more joyful.

Frequently Asked Questions About How to Stay Committed to Sobriety

What are some tips for staying committed to sobriety?

Here are some tips for staying committed to sobriety:

Set clear sobriety goals.
Seek professional addiction treatment.
Build a support network.
Identify and manage triggers.
Develop healthy coping strategies.
Practice mindfulness.
Celebrate sobriety milestones.
Practice self-compassion.
Avoid overconfidence.

How can I find a support network for sobriety?

There are many ways to find a support network for sobriety. Here are a few ideas:

Attend support group meetings, such as Alcoholics Anonymous, Narcotics Anonymous, or SMART Recovery.
Join an online sobriety community.
Talk to your therapist or counselor about finding community.
Connect with other people in recovery. Support groups can be a good place to start.

What are some common triggers for relapse?

Common triggers for relapse include stress; difficult emotions such as anger or sadness; people, places, or things associated with past drug or alcohol use; certain social situations, such as parties or bars; exposure to drugs or alcohol; and boredom. Being aware of your triggers allows you to develop a plan for dealing with them healthily. 

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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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Mind Control and Complex Trauma

Children, young adults, and adults can suffer mind control and complex trauma. Mind control can also be a broad phenomenon experienced by people groups, organizations, and countries. Other times, it can be used as a directed form of psychological abuse. 

Complex trauma is the cumulation of “multiple interpersonal threats”1 or abuse during childhood. It may come as the result of mind control or other abuses. Dr. Karol Darsa—psychologist, author, and creator of RITTM (Reconnect Integrative Trauma Treatment Model)—offers insight into healing.

Understanding Mind Control

Mind control compromises a person or group2’s freedom of choice by altering their perception, motivations, and behavior. Some mind control techniques aren’t done maliciously; for example, most advertising involves pushing emotions for a desired outcome (buying their product). 

Malicious mind control aims to control another person (or group) through fear, deprivation, and confusion. For example, research found people in controlled environments with sensory stimulation removed (like visuals, smells, sounds, and other sensations) moved into a malleable emotional state. The process worked by only allowing select information to the sensory-deprived person. In that state, new ideas or beliefs could be implanted and believed3. 

As an example, the only stimulation provided to someone could be a repeated fact of any sort. With nothing else to occupy or influence their thoughts, it can be easier to believe and act upon whatever information is provided. 

Similar emotional states could be achieved through abuse and trauma, where stress and abuse return the brain to its primal, animalistic survival functions. In its worn-down state, the victim’s brain could accept and believe almost anything about themselves or the world around them. 

Mind control as a form of abuse could lead to complex trauma and complex post-traumatic stress disorder (c-PTSD), especially if it occurs in childhood. 

An adult with c-PTSD caused by mind control may struggle to trust others, themselves, and their reality. Sometimes, they may not even know why they don’t trust; just that they don’t. 

Complex Trauma and Its Prolonged Impact

C-PTSD usually occurs due to childhood trauma. Complex trauma can have more severe consequences2 than non-complex trauma. It can also cause the onset of depression, anxiety, PTSD, substance use disorder, and dissociative identity disorder (DID). 

C-PTSD can have more long-lasting effects2 because it occurs after repeated, inescapable traumatic events. It’s more common to experience in childhood, but it can happen at any time of your life. PTSD, in comparison, occurs as a single instance (like a rape, tornado, or car accident). Staying in activated stress states and experiencing them often, especially in childhood, can cause the more severe psychopathy and cognitive deficits associated with c-PTSD. 

That means that children with c-PTSD are more likely to grow into adults with major depressive disorder, anxiety, psychotic symptoms, and addiction. Children with c-PTSD were also found to have lower IQ scores2 and poorer executive function as adults. 

Psychopathy4, lower IQ scores, and poor executive functioning can have prolonged effects in adulthood. When caused by c-PTSD, these effects occur independent of other variables like genetic disposition, motivation, and effort.

Recognizing Signs of Mind Control and Complex Trauma

You or someone else could be experiencing mind control if you recognize these tactics:

  • A person or group uses terror, threats, and manipulation to mold the brain into its more primal survival mode. Escape feels impossible, either physically, mentally, or socially.
  • You or someone else believes the perpetrator and whatever truths they tell about you, someone else, or the world.
  • You comply with their wishes and demands to survive. You’ll believe or do anything they ask out of forced trust and the need to survive. In a state of survival, your brain struggles to process information logically, which is why you may continually trust and believe the perpetrator. Doing what they say often feels like the only way to stay safe.  

Complex trauma has several distinct signs5, too. 

  • Re-experiencing the trauma through flashbacks
  • Dissociation
  • Interpersonal challenges with relationships
  • Self-destructive behaviors (like substance use)
  • Irritability and hyperarousal, or emotional numbness
  • Social withdrawal
  • Hostility 

You may notice these signs in yourself or someone else as a child, young adult, or adult who’s experiencing c-PTSD.

Karol Darsa’s Treatment for Trauma and c-PTSD

Trauma psychologist Karol Darsa created the Reconnect Integrative Trauma Treatment Model (RITTM)6 to treat trauma. RITTM is comprehensive and body-based, which means it’s designed to heal and reconnect the mind and body. 

RITTM integrates eye movement desensitization and reprocessing (EMDR) therapy, brainspotting, somatic experiencing, gestalt therapy, energy psychology, and mindfulness. The result is a whole-person approach to treatment that can help adults with c-PTSD heal their trauma and the conditions associated with it. 

RITTM occurs in individual settings and stresses a positive therapeutic alliance. Rather than following strict protocols and regimes, RITTM can flex to individual needs and types of trauma. It’s been found to help with single-event and complex trauma. 

Dr. Darsa’s 20 years of experience led her to write a guide on trauma healing, found a treatment center, and educate other professionals on trauma healing. She’s been featured as an expert on ABC, CBS, and more. She also lectures on trauma at universities like UCLA, Cal Lutheran, and the University of Southern California. 

Other Therapies for Trauma and c-PTSD

Other forms of trauma treatment may fit your needs. Some aspects of RITTM may suit you better if they’re pulled out and focused.

EMDR can help reduce your reaction to traumatic memories7 by using eye tracking as you recall your trauma. Doing both at the same time can desensitize you to the effects of the memories and help you process your trauma. 

Prolonged exposure therapy (PET)8 exposes you to an imagined scenario of your trauma or to real-life stimuli associated with it. Doing so can help reduce reactions to the experience and help you process and heal. PET may be too triggering for some; your treatment team can help you decide if this may work for you.

Trauma-focused cognitive behavioral therapy (TF-CBT)9 uses CBT to specifically focus on trauma. It can be especially helpful for children and their families. TF-CBT aims to reduce shame, guilt, and thought distortions related to trauma by identifying inaccurate beliefs and developing adaptive responses to trauma. Practitioners gradually expose patients to reminders and places to reduce their distress and reactions to trauma. 

Many other trauma therapies can help you recover from complex trauma and mind control. Your doctor, therapist, or psychologist can help you find the best fit for your needs. 

Finding Help for You or a Loved One

Attending a rehab for trauma, setting up therapy sessions, and actively pursuing healing can help you or a loved one heal from complex trauma and mind control.
Rehab provides a residential setting to focus on treatment and healing. There, you can experience EMDR therapy, Karol Darsa’s RITTM therapy, and other trauma therapies uniquely designed for healing.

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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. 
  • 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.

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What Is Biohacking?

What is biohacking? Biohacking allows scientists and nonscientists to use various techniques to alter and improve the genetic makeup of humans, plants, and other living species. By doing so, they can enhance existing characteristics or introduce new ones to create the desired result. They take a DIY approach to even some of the most advanced experiments, like DNA splicing.

Biohacking involves making lifestyle adjustments and dietary changes to enhance your body’s natural workings. For instance, altering your diet to improve your physical appearance or overall wellbeing.

Anyone interested in biohacking can become a biohacker, but many have tech, science, health, or engineering backgrounds. Artists and designers also enjoy the creative aspect of biohacking. When done safely, there’s benefits for all types of people.

Types of Biohacking

Biohacking involves many types and varieties of science. Some biohackers enjoy optimizing their body’s natural functions through health technology. Others splice and research DNA. Some also implant in-body technology to enhance their senses. 

Biohackers can also work alone or in shared biohacking labs. Lab members often pay a membership fee to access lab equipment and work with other biohackers. 

Nutrigenomics

Nutrigenomics studies how nutrients impact your genes and how they’re expressed1, including how nutrition can protect genomes (all the DNA in a cell). A biohacker using nutrigenomics tailors their diet to enhance their genetic makeup, protect their genes from damage, and generally learn more about genes and food. Nutrigenomics also examines how nutrition affects all the protein and metabolites in a cell. 

Doing so, researchers and biohackers can learn more about how they, or members of the population, will respond to dietary changes. Biohackers can use nutrigenomics to predict what diet changes will do and adjust their diet accordingly. They “hack” the way their body responds to food to enhance their functioning and reap specific rewards. 

For example, a biohacker using nutrigenomics may take and test a gene sample after eating processed food with biochemicals. (If they don’t have access to the right machinery, biohackers often send their results to another lab for processing.) Based on the results, the biohacker will know how that food affects them and how adverse/beneficial the effects are. 

DIY Biology

Someone using DIY biology operates alone, usually working towards a solution with self-invented tools, modified tech, and their own resources. 

Because it’s more solitary in nature, most DIY biologists have a scientific or engineering background. Their knowledge and experience allow them to tinker with biology independently, sometimes just in their garage or spare bedroom. 

Many DIY biologists enjoy the freedom of doing what they want, when they want. Without any oversight, as some biohackers have when they join a shared biohacking lab, DIY biologists can create almost anything and test on themselves whenever they’d like. For example, they may implant a chip made only with parts they already had on hand. 

DIY Gene Therapy

In this form of biohacking, biohackers aim to splice and change their DNA or the DNA of other organisms directly. They’ll add in and remove specific DNA blocks to create a new function or feature. For example, one biohacker created glowing plants2 by splicing plant genes and bioluminescent coding to make plants that glow. 

A biohacker also bioengineered a radiation-resistant plant3. And, biohackers stitched together horsepox, a long-extinct disease, using DNA splicing. Some biohackers use gene therapy to (try to) make themselves HIV-resistant, un-lactose intolerant, have bigger muscles, and stop aging. So far, these attempts haven’t been successful, but biohackers continue to work at it. 

Lifestyle Changes

Not all biohackers need scientific equipment to “hack” how their bodies work. Some less intensive, lifestyle-change-only biohacks include:

  • Diet changes
  • Sleep routines  
  • Exercise
  • Supplements
  • Wearable technology, like a Fitbit 
  • Apps that store your biometrics when inputted, including what you eat and the calories you burn

Many people have been or are a biohacker, even if they don’t deeply understand the science behind why lifestyle changes work. Someone with that knowledge will have a stronger understanding of how and why the changes occur. They can tailor their body’s response more finely than someone broadly choosing to eat healthy, for example. 

Implanted Technology

Some biohackers, called grinders, aim to blend living and non-living material to enhance their senses. They implant devices, sensors, and cosmetic items4 to feel new sensations and monitor processes in their body, among other things. Some implanted devices include:

  • Neodymium magnets. Biohackers implant a small neodymium magnet into their fingertip to supposedly feel electromagnetic fields like a 6th sense. Some don’t report any sensation at all. In either case, it still functions as a magnet. Those with the implant can pick up small metal objects, like bottle caps, with their fingertip. The magnet could trip certain switches to open a door, turn on a device, and activate other sensors. 
  • Biometric sensors. Small sensors can relay biometric information about areas and processes in the body. For example, some small chips monitor temperature and communicate via Bluetooth with phones and other devices. Biohackers also created an identifying chip to communicate an unconscious patient’s medical history with first responders. 
  • Lighting implants. Small light implants serve a cosmetic purpose for now, but biohackers are working to create gesture-responsive, Bluetooth-connected devices that won’t need recharging. A handful of biohackers implanted a circle of LED lights into the tops of their hands. Newer versions of the device change color through a phone app. 

What Are Some Examples of Biohacking?

See examples of the different types of biohacks. 

Cold Water Therapy

Cold water therapy improves circulation and can reduce depression5. The temperature of ice baths shocks your body into survival mode, causing a flush of circulated blood and increased blood flow. Cryotherapy, another cold-temperature treatment6, offers similar benefits.

The adrenaline from cold shocks can also reduce symptoms of depression and anxiety over time, though research has only loosely connected that as a benefit. Cold water therapy can also help athletes recover muscle and reduce inflammation.

Intermittent Fasting

Intermittent fasting puts stress on your cells7, which can make them more stress-resistant over time. However, one of the main benefits of intermittent fasting often comes from weight loss. Losing excess weight can help your joint health, heart, and overall functioning.

Consult with a doctor before fasting. They can help you determine a safe fasting schedule and what to eat on your feeding days.

Vagus Nerve Stimulation

Stimulating your vagus nerve can reduce depression8 and anxiety. The vagus nerve runs through part of your ear, where you can non-surgically stimulate the nerve. Acupuncture or gentle massage both stimulate the vagus nerve.  

Stimulation of the vagus nerve sends electrical signals in your brain8, which can treat treatment-resistant depression and improve overall mood. And, since you can stimulate the vagus nerve anytime, it’s a useful biohack for combating in-the-moment stress.

Red Light Therapy

Right light therapy can alter and repair damaged cells9. You can target certain body parts, like facial acne scars, or experience full-body red light therapy. It can make your skin feel smoother, reduce wrinkles and fine lines, and fade scars and stretch marks. 

Caffeine

Caffeine, a central nervous system stimulant, blocks the receptors for adenosine10. The chemical adenosine builds up throughout the day, causing sleepiness. Caffeine “plugs” the adenosine receptor and stimulates the central nervous system, making you feel less tired and more awake.  

Drinking safe amounts of caffeine can make you feel focused and alert. You may feel more productive if you drink a cup of coffee or tea in the morning. Just be sure to moderate your intake and not have caffeine too close to bedtime.

Nootropics

Nootropics, or cognitive enhancers, are supplemental “smart drugs”11 that can improve cognitive function. Most nootropics, like a plant or pre-existing chemical compound, have a natural origin. Some biohackers use nootropics to enhance their memory, intelligence, reaction speeds, and general wellness. 

Examples of nootropics11 include the compounds deanol (improves learning and memory), lecithin (improves attention and thinking), and plant products like ashwagandha (antioxidant), ginseng (mental and physical resilience), and more. 

Cybernetics

Biohackers using cybernetics create cyborgs, or cybernetic organisms. Cyborgs are anyone with an in-body mechanical enhancement. For example, one colorblind biohacker found a way to “hear” color12 using a device permanently set on his forehead.

Biohackers have used cybernetics to implant sensors, one of which can unlock certain doors. One “cyborg’s” implant allows him to feel the same sensations his similarly-equipped wife feels13 on her hand, even on the other side of the ocean.

Wearable Technology

Wearable technologies like Fitbits and Apple Watches give you real-time insight into your biometrics, like your heart rate. You can also use them to track your sleep and its stages. 

Wearable technology can track and store information about your nutrition, exercise habits, calories burned, and menstrual cycles. Most fitness watches will also prompt you to stand and move throughout the day. Some even detect falls and car crashes, and can alert emergency services.

These benefits can help you better understand your body, attune your diet and sleep schedule, and add extra safety for your day-to-day life. 

Research on Biohacking

Biohacking connects scientists and non-scientists alike to biology of all types. It enables anyone to play with biology, down to their DNA. But its effects on the world haven’t been wildly remarkable14. 

Researchers compare biohacking to the 1970s boom of self-taught computer builders and hackers, finding less advancement in biology compared to the lengths tinkerers advanced computer technology. That’s mostly because biohacking tools and materials aren’t yet as accessible as computer materials are and were. 

But, that doesn’t mean biohackers could or should stop. Any biohacker could discover a life-changing breakthrough. Many argue self-DNA manipulation, for example, could lead to live-saving gene therapies2. Researchers and biohackers alike agree anyone exploring biology and technology should feel encouraged to do so.

Biohacking can and does lead to lifestyle improvements. So for some, it can be an extremely effective tool that positively changes their lives. This may be especially true for lifestyle changes, like creating a sleep routine to feel more rested and productive during the day. 

Each example of biohacking has the potential to benefit lives. 

What Are the Risks Associated With Biohacking?

Biohacking does pose some safety risks. Around 2009, concerns arose about what biohackers could create, and why. Some feared biological weapons. In response, the FBI sent agents to a biohacking event2, a collaboration many biohackers welcomed. Law enforcement found little bioterrorism threats  as they continued to work with the biohacking community.

Risks of DIY Biology and DIY Gene Therapy

The International Gene Synthesis Consortium further protects against malevolent experiments14 by carefully monitoring what DNA sequences are purchased and by whom. They also ensure all buyers have an academic affiliation, or something similarly relevant. 

The nature of shared biohacking spaces also prevents security risks. Todd Kuiken, Senior Research Scholar at the Genetic Engineering and Society Center, North Carolina State University, says, “It would be nearly impossible for someone to work on such a project in a community lab without someone noticing what they were doing and stopping it.” 

Any nefarious DIY biologists would hit roadblocks regarding mass-production, storage, and distribution of a chemical weapon. Creating it in the first place, with restrictions and limits on genetic material, is just as complicated. 

Risks of Implanted Technology

Implants and biotech require a skilled biohacker to build and implant. The risk of infection always exists, as does the risk of contamination from a leaking implant. Your body may also reject the implant.

Risks of Lifestyle Changes

Before you majorly adjust your diet or take supplements, consult your doctor. Some supplements could interact with each other or with your current medications. You’ll also want to ensure you’re not malnourished through intermittent fasting or other restrictive diets. See what your doctor thinks before you get started. 

Is Biohacking Safe?

Usually, yes. Biohacking often is as safe as the biohacker makes it. So, if you create a new gene-based cure for gluten sensitivity and inject it into yourself without prior testing, most would see that as unsafe. But most biohackers dabble in small enhancements with plenty of testing beforehand. 

In any case, biohacking has no FDA approvals or strict government testing saying it’s safe. Though that’s the appeal for many, they do put themselves at risk. 

But small lifestyle changes, like wearing a Fitbit or occasional cold showers, pose little safety risks. You can decide how much safety you’re willing to risk before adopting a new bio-hack. Always consult a doctor before making major changes, or if you have questions. 

Hack Your Recovery

In addiction and mental health recovery, some rehabs use biofeedback, biochemical therapy, and biohacking to enhance healing. Patients coming out of detox can find biohacking helpful for withdrawals and their overall health in recovery.

You can turn whichever form of biohacking works for you into a life-long habit for your recovery. Biohacking can help you manage low mood, recovery triggers, and physical health. Once you run changes past your doctor, biohacking also empowers you to control and understand aspects of your health.  
Browse our list of rehabs with biofeedback to see photos, reviews, insurance information, and more.

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

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

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

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

What Is Gaslighting?

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

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

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

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

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

Healthy Disagreements Vs. Gaslighting

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

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

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

Signs And Characteristics of Gaslighting

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

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

Gaslighting Tactics

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

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

Effects of Gaslighting on Victims

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

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

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

Gaslighting in Different Contexts

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

Gaslighting at Work

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

Gaslighting from Family

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

Online Gaslighting

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

Gaslighting in a Relationship

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

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

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

Protecting Yourself from Gaslighting

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

Gather Evidence

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

Practice Assertiveness

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

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

Surround Yourself With Support

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

Tighten Your Boundaries

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

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

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

Leave The Relationship

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

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

Seeking Professional Help

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

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

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

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Is Alcohol Bad for Your Brain? Understanding the Impact of Alcohol on Cognitive Health

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Although drinking is commonly accepted in most cultures, alcohol can damage your brain more than you think. Alcohol affects brain function by interacting with neurotransmitter systems and altering the communication between nerve cells while  depressing your nervous system, causing a slew of side effects, wanted or unwanted. 

Short-Term Effects of Alcohol on the Brain

Alcohol impacts how your brain and body communicate soon after you take those first few sips. Short-term effects include:

Euphoria

Drinking alcohol causes euphoria, commonly referred to as a “buzz” or “high.” Alcohol activates the brain’s reward system1 and increases dopamine release. People may experience increased confidence and sociability, as well as decreased inhibition. They also feel less stressed and anxious. These feelings can be enjoyable and are why people choose to drink alcohol in the first place. However, it’s important to remember that alcohol can also cause feelings of depression, irritability, and aggression when consumed in excess.

Impaired Frontal Cortex

The frontal cortex is one of the most important areas of the brain, responsible for decision-making, planning, problem-solving, and regulating behavior. It’s no surprise that alcohol has a damaging effect on the communication between neurons in the frontal cortex2. This can lead to difficulty making decisions, planning, and focusing. It can also impair the ability to control emotions and behavior, leading to impulsive and reckless decisions.

Impacts on the Central Nervous System

Alcohol’s impact on the central nervous system leads to slurred speech and a lack of coordination. And alcohol can impair memory storage3, leading to difficulties remembering recent events or conversations. You could even experience a blackout, where you have no memory of the situation because the memories could not be stored in the hippocampus. 

Long-Term Effects of Alcohol on the Brain

Day to day, it may be hard to notice how your drinking is affecting your brain and body. Over time, however, persistent heavy drinking leaves you susceptible to structural changes and damage in certain areas of the brain4. Each drink can wreak havoc, physically and mentally. In a worst-case scenario, some of the destruction might not be reversible. 

Physical Health Complications

One of the most well-known effects of excessive and long-term alcohol use is liver damage. Unfortunately, it can lead to a range of other health complications, such as heart diseases and pancreatitis, which can have serious and potentially life-threatening consequences. It’s essential to be aware of these issues and take steps to reduce your risk of damage to your body.

Weakened Immune System

Chronic alcohol consumption can significantly impair the body’s immune system5, increasing the risk of developing illnesses and infections. When the immune system is weakened, it’s unable to function properly and fight off invading pathogens, leaving the body vulnerable to attack. Long-term alcohol use can also disrupt the body’s natural balance of hormones6, which can further weaken the immune system. Poor nutrition and dehydration resulting from heavy drinking also weakens the immune system.

Premature Aging

Some studies emphasize the premature aging hypothesis, which states that heavy drinking accelerates natural chronological aging7, beginning with the onset of problem drinking. This idea highlights how alcohol’s damaging effects can cause permanent changes and complications, such as cognitive decline and memory problems.

Sleep and Alcohol’s Effects on the Brain

Sleep is the basic building block on which you build a healthy life. As a depressant, alcohol is a sedative that interacts with several neurotransmitter systems involved in sleep regulation8. Alcohol disrupts how your rapid eye movement (REM) cycle progresses throughout the night. Whenever your blood alcohol concentration (BAC) is highest, among other factors, determines how the cycle is disturbed. Without quality sleep, your mood and cognitive function can suffer. Chronic alcohol abuse can even spur sleep issues like insomnia.

Neurodegeneration 

Alcohol’s neurotoxic effect on the brain can cause neuron destruction9, also called neurodegeneration. Once your neurons and their pathways change, it’s difficult for your brain to properly communicate with itself and the body because neuron loss jeopardizes how neural networks function. Without healthy networks, your brain’s health can severely decline.

Alcohol Abuse and Brain Health

Research shows that people with alcoholism have smaller brain sizes compared to those who don’t10. Long-term alcohol consumption can also lead to a decrease in gray matter and white matter11 in the frontal cortex. This might be because alcohol has neurotoxic effects on nerve cells, which can contribute to neuronal damage and increased vulnerability to alcohol-related brain damage (ARBD) like dementia. 

While it is possible to develop a few different alcohol-related brain disorders, two of the most severe include Wernicke syndrome and Korsakoff syndrome. Both are associated with thiamine (vitamin B1) deficiency and alcohol abuse12. Thiamine helps the brain turn sugar into energy. With thiamine deficiency, brain cells cannot generate enough energy to function properly, which causes a myriad of physical and mental difficulties.

Wernicke syndrome 

Alcohol’s destruction to neurons and cell communication in the peripheral and central nervous systems can prompt the onset of ​​Wernicke syndrome. Wernicke’s encephalopathy can have a severe and sudden onset and involves ophthalmoplegia13, which is paralysis or weakness of eye muscles. It also includes ataxia, weakened muscle control in their arms and legs, and confusion. Wernicke’s encephalopathy usually precedes the onset of Korsakoff syndrome14. 

Korsakoff syndrome 

Alcohol abuse can inhibit learning new information, remembering recent events, and long-term memory processing. Over enough time, this can progress into Korsakoff syndrome. Korsakoff’s psychosis causes damage to the brain’s thalamus and hypothalamus14, which can lead to confusion, memory problems, coma, and irreversible brain damage. 

If you or someone you know is experiencing these symptoms, visit your primary care practitioner immediately. If the situation feels life-threatening, call 911 and/or take them to an emergency room and stay with them until they have medical help. If you live outside of the United States, you can find your country’s emergency number in this list15.

Neurotransmitter Disruptions

Alcohol primarily interacts with the reward and stress systems in the brain16, which includes dopaminergic, serotoninergic, glutamatergic and GABAergic neural circuits. A neural circuit has a series of neurons that send chemical signals to one another. 

As you drink, your brain releases more dopamine, endorphins, and serotonin and suppresses Gamma-Aminobutyric Acid (GABA) and glutamate release. These disruptions in normal functioning greatly affect your mood, behavior, and cognition. 

Alcohol’s impact on dopamine levels is a key factor in the formation of alcohol dependence17. Dopamine is not only the “feel good” hormone, but it’s also the motivation and incentive-based hormone. Your brain begins to reinforce unhealthy drinking habits because your dopamine levels rise when consuming alcohol, so, without alcohol, your brain will begin to crave that dopamine boost again. This spurs the dangerous cycle of chasing the high.

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Image from the Indian Journal of Human Genetics16

Mental Health and Alcohol

Alcohol and mental health are closely intertwined, and the relationship between the two is complex. Some people are more vulnerable to alcohol abuse because of preexisting conditions. In contrast to those who drink responsibly or abstain, those who abuse alcohol—especially adolescents and those with long-term exposure—are more likely to develop depression or other psychological conditions. 

The prevalence of anxiety, depression, and other mental disorders is significantly higher among those with alcoholism18 compared to the general population. For many, this is due to using alcohol as self-medication for the uncomfortable emotions associated with these mental disorders. Chemical changes in the brain from alcohol, such as the disruption of neurotransmitters crucial in maintaining good mental health, also contribute to and worsen existing symptoms. 

If you have co-occurring disorders, finding specialized care for all conditions is essential because of their complicated relationship. You’re actually more likely to recover from each condition if the alcoholism and the co-occurring mental health disorder(s) are individually addressed and treated18. Explore professional treatment options with your doctor to get to the root cause of your co-occurring disorders. 

Adolescents’ Vulnerability to Alcohol’s Effects

According to the National Institute of Alcohol Abuse and Alcoholism, roughly 35% of adolescents (ages 12-20) have tried alcohol19. And this number likely doesn’t include the many teens who didn’t report their drinking. Alcohol use during these crucial years can disrupt normal brain maturation20 and increase the risk of cognitive impairments because of restricted blood flow in certain brain regions and electrical activity. 

Adolescents are also more prone to risk-taking behaviors21, which drinking only exacerbates. Alcohol greatly affects the prefrontal cortex, which is the decision-making area in the brain that is still developing for adolescents. They could be more likely to make bad decisions and get into trouble if they’re drinking, such as getting into a car crash while driving under the influence. 

If your child is in these pivotal years, have an open conversation with them. Being open-minded and honest with them, and actively listening to their experiences without judgment, will create trust. Your child may be more likely to listen to your advice if you approach these conversations with empathy and the desire to learn from each other.

Can the Brain Recover?

So, is it possible for your brain to recover from alcohol’s damage? In many cases, the answer is yes. It is a resilient organ that can heal. Your brain has something called neuroplasticity, which means your nervous system can change, positively or negatively, to stimuli22. So, while your neuroplasticity can negatively change from alcohol abuse, it can also positively adapt in recovery. 

Recovery from alcohol abuse is complex, and it can vary depending on factors like genetics, age, and overall health. The best way to recover is to stop drinking; however, this should be done over time with a tapering plan. Attempting to stop drinking “cold turkey” is dangerous and could cause serious implications. 

For this reason, recovering with professional guidance is essential. Medical professionals can ensure that the detoxing process goes as smoothly as possible. And tapering off alcohol will decrease the likelihood of withdrawal symptoms.
Alcohol shouldn’t be running your life. Your health matters. Begin your journey towards sobriety today by browsing rehabs that specialize in alcohol treatment.