Navigating Therapy: 11 Tips for Finding the Right Therapist

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

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

#1: Self-Reflect 

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

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

#2: Determine Therapeutic Approach

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

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

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

#3: Consider Specializations

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

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

#4: Research Credentials

Licensed therapists will have any of the following licensure:

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

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

#5: Seek Recommendations

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

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

#6: Assess Compatibility

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

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

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

#7: Inquire About Therapeutic Approach

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

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

#8: Evaluate Communication Style

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

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

#9: Consider Logistics

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

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

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

#10: Trust Your Instincts

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

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

#11: Stay Open to Exploration

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

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


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

Internal Family Systems Therapy and Legacy Burdens

Internal Family Systems (IFS) therapy is a relatively recent therapeutic approach developed by Richard Schwartz. It describes the psyche as having multiple parts with a centralized Self—or, your core essence. Within the Self are Parts, each with its own unique characteristics, emotions, and motivations. These Parts can be in conflict with each other, leading to inner turmoil and psychological distress.

Dr. Schwartz created IFS to identify Parts of the self1 and change how those Parts interact; it’s used in interpersonal psychotherapy and in group settings. Healing damaged Parts and addressing self-protectors can identify trauma, legacy burdens, and deep pains. Then, the client and therapist work together to soothe the Parts and create a sense of safety that allows clients to heal their parts on their own. 

IFS and other forms of therapy can also address deep-seeded legacy burdens, which are conscious or subconscious burdens from generational trauma, family legacies, and family expectations that affect your life.

What Is Internal Family Systems Therapy (IFS)?

IFS therapy offers a comprehensive framework for understanding and addressing the complexities of the human psyche, both at an individual and systemic level.

IFS is based on the idea that each person’s mind is made of “Parts”2 that form around a traumatic experience. The Parts compensate for trauma and strive to protect Exiles, which are the isolated Parts carrying hurt and trauma. 

Managers and Firefighters, the other 2 Parts, both work to keep Exiles hidden and safe. 

Your Firefighter Part is responsible for behaviors like drinking, drug use, and self-harm. These behaviors arise to control the Exiles’ feelings (terror, rage, grief, fear). Manager Parts find control through carefully evaluating situations, caretaking, and controlling. By staying in control, Managers think they can protect you from further pain and rejection.

Healing The Parts in IFS

In IFS, you’ll learn to hold space for the vulnerable Parts and meet them with compassion, a core part of the Self. IFS therapy helps you create a safe internal environment to confront your protective and vulnerable Parts and engage your compassionate Self. This safe internal environment can help you process traumatic memories and release legacy burdens without retraumatization.

IFS also connects your mind and body to increase mindfulness. You’ll become more aware of what you’re feeling and why, and where it may hold itself in your body. 

Ultimately, IFS draws on “the inherent wisdom of the Self2” to rework cognitive distortions from childhood trauma, legacy burdens, and negative views of self. It’s done compassionately and without judgment, allowing the Parts to accept healing and back away from their maladaptive coping strategies. 

Therapists are trained to provide IFS therapy. Not all therapists will offer IFS, and some will be more experienced than others. Check with your provider to see if they’re trained in IFS and their level of experience. 

IFS for Trauma and PTSD

IFS can help those with trauma and PTSD become “compassionate witnesses”2 to their traumatic experiences without feeling overwhelmed or retraumatized. Patients use mindfulness to separate from the emotions, sensations, and images of their trauma. That mindful separation can strengthen their ability to reflect on their experiences as caring, compassionate observers. 

For example, a patient may have residual shame after childhood abuse. IFS would help them step away from the shame, address the Part responsible for it, and allow their Self to replace the shame with self-compassion. Releasing the shame and allowing self-compassion can then reduce the hold of the traumatic experience and help the patient step into the present (and feel safe doing it).

Legacy Burdens: What They Are and Their Effects

A legacy burden leaves an imprint on future generations’ worldview and wellness. It can stem from one person or exist across a generation of people groups as generational trauma. 

A single-person legacy burden could be caused by a belief carried down. For example, one of your grandparents or a parent may impose a belief on you and others in your family. The belief could be that you need to earn a lot of money, stay in a particular religion, or have a specific relationship. Even if you don’t necessarily believe their beliefs, the internal burden of their beliefs and expectations can still affect you.

Generational Trauma and Legacy Burdens

Generational trauma also leaves a legacy burden3. Indigenous and marginalized groups often carry trauma from generations of gentrification, colonialism, and brutality. 

Stress and trauma can pass between generations through genetic changes3. Environmental stress can molecularly affect how a parent’s genes function, which then pass down to their child. Parents may also recreate their trauma and traumatize their children in turn. Generational trauma can pass down through a combination of the 2 as well. 

The generations who didn’t experience the trauma firsthand may still experience the residual effects through their parents. Distant parenting, witnessing parents suffer from trauma, and avoiding the topic can strain relationships and create unhealthy attachment patterns. Some also feel the need to hold onto the trauma to honor those who directly went through it and bring awareness.

Interestingly, positive change commonly occurs in the third generation3. Grandparents, for example, may be more willing to share their experience with their grandchildren. It could be because enough time has passed, and because the third generation is more likely to seek growth and healing. This, in turn, can help the first and second generations heal. 

Generational trauma can also create resiliency. Some children may see the burden carried in their lineage and actively pursue healing for themselves and others—which can turn into a sort of legacy burden itself. But, having a legacy burden doesn’t automatically entail generations of suffering. Individuals and groups can end the cycle, sometimes through IFS therapy.

IFS as a Healing Tool for Legacy Burdens

IFS can address the Parts carrying legacy burdens, allowing the Self to heal and prevent the trauma from extending. For some, their Exile may need healing. Others may need to heal a Firefighter or Manager to learn new coping tools.

Once the Part with the legacy burden feels safe and heard, the Self can bring in compassion and perspective, allowing you to detach from the burden. Continued IFS sessions and homework from your IFS therapist can help you maintain this release and continue forward. 

Your legacy burden may surprise you once you identify it, or it could be an obvious burden carried through your family (like alcoholism or racism). In either case, IFS and other therapies can help you identify the burden and use your natural capabilities to heal.

What Is a Speedball?

A speedball is a combination of 2 powerful drugs, heroin and cocaine, usually taken intravenously or through other means of ingestion. Also known as a “powerball,” “ball,” or “Belushi” (in reference to the late comedian John Belushi, who died from a speedball overdose), this mixture creates an intense high that combines heroin’s sedative effects with the stimulating effects of cocaine. Despite their potentially fatal consequences, people who use speedballs seek out the simultaneous rush of euphoria and energy they provide. 

The synergy between these 2 potent and dangerous drugs creates a highly unpredictable experience. Speedballs pose serious risks to users’ physical and psychological health. And the use of speedballs despite their obvious dangers signals an urgent need for intervention and treatment. 

So what is a speedball, and what are its effects? Let’s look at how this drug combination works, its risks—including overdose—and how to get help for speedball addiction. 

What’s in a Speedball?

A speedball is a combination of 2 strong and potentially lethal substances: heroin and cocaine. This deadly mix of uppers and downers is often prepared by mixing powdered cocaine, a stimulant derived from the coca plant, with heroin, a semi-synthetic opioid derived from the opium poppy. This heroin and cocaine mix carries a high risk of life-threatening consequences—which is why it’s crucial for those struggling with this kind of drug abuse to get professional help.

What Are the Effects of a Speedball?

Heroin works by binding to opioid receptors1 in the brain, producing dopamine, which causes its euphoric effects. Cocaine, a stimulant, makes users feel energetic and alert. The interaction between these 2 substances produces a complex and unpredictable physiological response that alters users’ mood, behavior, and overall perception. The combined effects of heroin and cocaine create a euphoric high that’s often accompanied by a profound sense of relaxation. 

Stimulating and depressing your central nervous system at the same time can have immediate, life-threatening consequences. According to the Florida Alcohol & Drug Abuse Administration, “Taking stimulants with opioids2 can cause negative side effects typically associated with the abuse of either one individually, such as a state of general confusion, incoherence, blurred

vision, stupor, drowsiness, paranoia, and mental impairment because of lack of sleep. The combination can also result in uncontrolled and uncoordinated motor skills, and also the risk

of death from stroke, heart attack, aneurysm, or respiratory failure.” 

The interaction between these contrasting substances can also result in a range of long-term health impacts.

What Occurs During a Speedball Overdose? 

The simultaneous use of heroin and cocaine in a speedball carries a significant and potentially fatal overdose risk. The combined effects of these substances on the central nervous and cardiovascular systems can trigger a range of severe symptoms that may indicate an overdose:

  • Extreme drowsiness
  • Confusion
  • Difficulty breathing
  • Irregular or slowed heartbeat
  • Severe chest pain
  • Seizures
  • Loss of consciousness

In some cases, a speedball drug overdose can result in respiratory failure, cardiac arrest, and ultimately, death. A speedball overdose is a critical emergency that requires immediate medical attention.

What Are the Risks and Dangers of Speedballs?

Speedballs pose a grave danger due to their high risk of life-threatening outcomes. People who use this deadly drug combination face several serious risks:

Heart Attack

Speedballs significantly increase the risk of heart attack due to the intense stimulation of the cardiovascular system caused by the combined effects of heroin and cocaine.

Stroke

Speedballs increase the risk of stroke, as the combination of these substances can elevate blood pressure to dangerous levels.

Respiratory Failure

Speedballs can cause respiratory depression, increasing the risk of breathing difficulties and potential respiratory failure.

Overdose

Combining heroin and cocaine in a speedball can increase the risk of overdose, as users may miscalculate the dosage or underestimate the potency of the mixture.

Cardiac Arrest

The simultaneous use of heroin and cocaine in a speedball can trigger cardiac arrest, especially in those with underlying heart conditions or a history of cardiovascular issues.

Seizures

Speedballs increase the likelihood of seizures, as the combination of heroin and cocaine can disrupt the brain’s electrical activity and lead to convulsions.

Increased Risk of Addiction

The potent effects of speedballs can quickly lead to addiction, as the intense euphoria and stimulation produced by this mixture can create a powerful psychological and physical dependence.

Mental Health Complications

Prolonged use of speedballs can lead to severe mental health issues including anxiety, depression, paranoia, and psychosis.

Treatment Options for Speedball Addiction 

Opioids like heroin quickly create a strong physical dependence.3 According to the National Institute on Drug Abuse, 

“Heroin… produces profound degrees of tolerance and physical dependence. Tolerance occurs when more and more of the drug is required to achieve the same effects. With physical dependence, the body adapts to the presence of the drug, and withdrawal symptoms occur if use is reduced abruptly.”

As such, it’s important to detox from speedballs in a medically supervised setting. It’s also important to remember that detox is only the first step and should be followed by a comprehensive opioid treatment program.

Addiction rehab is available in a range of formats. In addition to inpatient treatment, you may also choose to attend a partial hospitalization program, where you’ll spend your days at a treatment facility and return home at night, or an intensive outpatient program, where you’ll attend intensive programming on a part-time basis. 

Get Help Today

If you or someone you know is struggling with the devastating effects of speedball addiction, it’s essential to get professional help as soon as possible. Medical detox, followed by quality care in an addiction treatment program, can help you safely recover from the effects of speedballs and get on track toward a healthier and more fulfilling life.


Frequently Asked Questions About Speedball Addiction

What are the risks and dangers of using speedballs?

Speedballs, a combination of heroin and cocaine, pose severe risks including heart attack, stroke, respiratory failure, cardiac arrest, seizures, addiction, and mental health complications. The simultaneous use of these substances heightens the chances of life-threatening outcomes, making immediate intervention and addiction treatment crucial.

What happens during a speedball overdose?

A speedball overdose (a result of combining heroin and cocaine) is often marked by extreme drowsiness, confusion, difficulty breathing, irregular heartbeat, chest pain, seizures, and loss of consciousness. It can escalate to respiratory failure, cardiac arrest, and in critical cases, death. Urgent medical attention is critical if someone shows these signs.

What’s involved in speedball addiction treatment?

Treatment for speedball addiction usually starts with medically supervised detox, which is crucial for managing withdrawal symptoms. But detox is just the beginning. Following detox, comprehensive addiction treatment is necessary to address underlying issues and aid long-term recovery. This can be done via an inpatient, partial hospitalization, or intensive outpatient program.

What Is Gray Area Drinking? Signs, Risks, and Treatment

Gray area drinking is alcohol consumption that’s not considered to be heavy drinking, but is still above the recommended guidelines. Gray area drinkers often drink alcohol daily, but not to the point of intoxication. 

Gray area drinking is a common and growing problem. While gray area drinkers may not experience the same immediate consequences as those with alcohol use disorder, they’re still at risk for a number of long-term health problems including cancer, heart disease, and liver disease.

We’ll explore the characteristics of gray area drinking, the risks it carries, and potential treatment options. 

What Is Gray Area Drinking?

Gray area drinking is defined as consuming more than the recommended guidelines for moderate drinking,1 but less than the criteria for heavy drinking. For men, this means consuming more than 4 drinks daily, or more than 14 per week. For women, this means consuming more than 3 drinks daily, or more than 7 per week.

Differences Between Gray Area Drinking, Social Drinking, and Alcohol Dependence

  • Social drinking2 is defined as consuming alcohol in moderation. Social drinkers only drink occasionally and are able to control their drinking. (Note that no level of alcohol consumption is safe in the long run.)3
  • Gray area drinkers consume more alcohol than social drinkers, but not as much as people with alcohol dependence. They may drink daily, but not usually to the point of intoxication. Gray area drinkers may incur some negative consequences from their drinking, like hangovers, poor sleep quality, or problems at work.
  • People with alcohol dependence4 have a physical or psychological reliance on alcohol. They’re unable to stop drinking without experiencing withdrawals.

Gray area drinkers often struggle to define their relationship with alcohol. They may not realize that they’re drinking more than the recommended guidelines. While they might feel guilty about their drinking, they may be reluctant to seek help because they don’t believe they have a serious problem.

Recognizing Characteristics of Gray Area Drinking

Gray area drinking (also known as high-functioning alcoholism) looks different for different people, but there are some common behaviors:

  • Drinking more than the recommended guidelines
  • Drinking daily, but not to the point of intoxication
  • Starting to experience negative consequences of drinking
  • Struggling to define their relationship with alcohol

Gray area drinkers may also downplay their drinking habits.5 These are some common strategies:

  • Rationalizing their drinking: Gray area drinkers may tell themselves that their drinking is justified, or that it’s not as bad as it could be. They may say, for example, that they only drink wine with dinner or drink only on weekends.
  • Comparing themselves to others: They may compare themselves to people who drink more than they do and conclude that their drinking is not a problem.
  • Minimizing their drinking: They may downplay how much, or how often, they drink.
  • Hiding their drinking: They may try to hide their drinking by getting rid of empty bottles or drinking in secret.

Here are some signs that you may be engaging in gray area drinking:6

  • You drink more than you intend to.
  • You have a hard time controlling your drinking.
  • You experience negative consequences from your drinking, such as hangovers that interfere with your responsibilities.
  • You experience hangover anxiety or “hangxiety.”
  • You spend a lot of time thinking about alcohol or planning your next drink.
  • You have to drink more alcohol to feel the same effect.
  • You hide your drinking from view or lie about how much you drink.

The Risks and Consequences

Gray area drinking carries a range of short- and long-term risks.7

Health Risks

  • Liver disease
  • Heart disease
  • Cancer
  • Stroke
  • High blood pressure
  • Obesity
  • Pancreatitis
  • Anxiety and depression
  • Sleep problems
  • Cognitive impairment
  • Increased risk of accidents and injuries
  • Increased risk of developing a full-blown alcohol addiction

Social Risks 

  • Social isolation
  • Relationship problems
  • Neglecting relationship responsibilities or plans with friends
  • Avoiding social activities
  • Becoming irritable and argumentative
  • Losing interest in your hobbies and activities
  • Damaging your reputation

Gray area drinking can also lead to social anxiety and depression, which can further impair social functioning.

Psychological risks 

  • Anxiety
  • Depression
  • Guilt
  • Shame
  • Low self-esteem
  • Impaired cognitive function
  • Difficulty concentrating
  • Impulsivity
  • Irritability
  • Mood swings

It’s important to note that gray area drinking can hurt your mental health, even if it doesn’t lead to a diagnosed alcohol use disorder.

The Impact of Gray Area Drinking on Relationships and Daily Life

Gray area drinkers may experience more conflict in relationships.8 That’s because alcohol impairs judgment and decision-making, which can lead to impulsive behaviors. Gray area drinkers might also withdraw from their loved ones and neglect their responsibilities, further damaging trust. 

What Causes Gray Area Drinking?

Several factors contribute to gray area drinking:

  • Stress: Stress is one of the most common reasons people turn to alcohol. It can be hard to cope with stress, and alcohol offers temporary relief. However, drinking to cope with stress causes more problems than it’s worth. 
  • Peer pressure: If your friends are drinking heavily, you might feel pressured to do the same. This is especially true for young people, who are more likely to conform to peer pressure.
  • Lifestyle: Some lifestyles are more conducive to drinking. For example, people who work long hours or who have demanding jobs may be more likely to drink to de-stress. People who socialize often or who attend a lot of parties may be more likely to drink heavily in these settings.
  • Genetics and family history: People with a family history of alcohol abuse are more likely to develop alcohol problems themselves. Also, people with certain genetic traits may derive more pleasure from alcohol, causing them to drink more.
  • Underlying causes: It’s important to note that gray area drinking is often a way of coping with an underlying problem, such as stress, anxiety, depression, or trauma. Addressing the root cause is essential to break free from this pattern.

The Importance of Seeking Help

Gray area drinking is a serious problem that can significantly impact your physical and mental health, your relationships, and your career. It’s important to recognize and address this type of drinking early on, before it turns into a more serious alcohol use disorder.

Thankfully, getting help works. 

Therapy can help you to understand the root causes of your drinking and develop healthy coping mechanisms. Support groups can provide you with a safe and supportive space to share your experiences and learn from others. And self-help resources can teach you how to reduce your drinking and live a healthier lifestyle.

Here are some resources that can help:

Therapy

Therapy can be a very effective way to address gray area drinking. A therapist can help you to recognize and change your behaviors:

  • Understand the root causes of your drinking
  • Develop healthy coping mechanisms
  • Set goals for reducing your alcohol consumption
  • Learn how to manage triggers
  • Develop relapse prevention strategies

Support Groups

Support groups can be a hugely helpful resource for gray area drinkers. They provide a safe space to share your experiences, learn from others, and get support for your journey to recovery. Support groups are widely available, and often free:

Self-Help Resources

Self-help resources can teach you how to reduce your drinking and live a healthier lifestyle:

Strategies for Managing Gray Area Drinking

If you’re looking to reduce or moderate your drinking, several strategies can help. Your therapist can also help you implement these:

  • Set limits. Decide how many drinks you’ll allow yourself to have each day or week and stick to it. It may be helpful to write this down or share it with a trusted friend or family member.
  • Be mindful of your triggers. What are the people, places, and situations that trigger your drinking? Once you know your triggers, you can develop strategies for avoiding them or managing them in a healthy way.
  • Find other ways to cope with stress and difficult emotions. Exercise, relaxation techniques, and spending time outdoors or with loved ones can help relieve stress. Experiment with different coping techniques to find what works best for you.
  • Challenge your beliefs about alcohol. Do you believe you need alcohol to relax, have fun, or socialize? These beliefs are often inaccurate and can lead to unhealthy drinking habits. Practices like journaling, daily affirmations, and CBT techniques can help you challenge your negative thoughts and replace them with more positive, realistic ones.

Awareness and Self-Care 

Self-awareness and self-care are key when you’re making lifestyle changes. Pay attention to your physical and emotional state and be mindful of the signs that you’re at risk for drinking too much. If you’re feeling stressed, anxious, or depressed, carve out some time to relax and de-stress.

If you don’t intend to quit drinking entirely, it’s important to create a healthier relationship with alcohol. This starts by being mindful of why you drink, when you drink, and how much you drink. It also means finding other ways to cope with your emotions and learning how to relax without alcohol.

Self-care starts with the essentials:

  • Get adequate sleep.
  • Eat a healthy diet.
  • Exercise regularly.
  • Spend time with supportive loved ones.
  • Do things you enjoy.
  • Explore relaxation techniques like yoga or meditation.

If you’re struggling to manage your drinking on your own, it may be time to seek professional help. See our list of alcohol addiction treatment centers to search for programs that meet your needs and reach out to admissions teams directly.


Frequently Asked Questions About Gray Area Drinking

What are the differences between gray area drinking, social drinking, and alcohol dependence?

Gray area drinking exceeds moderate guidelines but is less severe than alcohol dependence. Social drinkers consume alcohol moderately without negative consequences. Those with alcohol dependence have a physical or psychological reliance on alcohol and are unable to quit without withdrawal symptoms.

What are the risks and consequences associated with gray area drinking?

Gray area drinking poses various health risks such as heart disease, liver issues, and increased risk of alcohol addiction. It can lead to social isolation, relationship problems, and psychological effects like anxiety, depression, and cognitive impairment. Identifying and addressing gray area drinking early can prevent it from developing into a more serious alcohol use disorder.

What causes gray area drinking?

Gray area drinking is influenced by stress, peer pressure, lifestyle, genetics, and underlying problems like anxiety, depression, or trauma. Stress, peer influence, and genetic predisposition often play a role. Addressing underlying issues via comprehensive treatment is vital to break free from this pattern.

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.

Why Is Fentanyl So Dangerous and Hard to Spot?

Why is fentanyl so dangerous? 

This powerful opioid can be lethal even in small doses. It’s also hard to detect and is often mixed with other drugs, unbeknownst to the user. 

Let’s look at the risks involved in taking fentanyl, the challenges in reducing the harm it causes, and what you can do if you or someone you know is addicted to opioids. 

Fentanyl Is an Extremely Potent Opioid

This synthetic opioid is incredibly potent compared to other opioids. Fentanyl is up to 100 times stronger than morphine1 and 50 times stronger than heroin. This means that a very small amount can produce a powerful effect—and that a very small amount can be fatal. It’s often mixed with other drugs, such as heroin and cocaine, without the user’s knowledge. This can easily lead to accidental overdoses. According to the DEA, 

“There is significant risk that illegal drugs have been intentionally contaminated with fentanyl.  Because of its potency and low cost, drug dealers have been mixing fentanyl with other drugs2 including heroin, methamphetamine, and cocaine, increasing the likelihood of a fatal interaction.”

Fentanyl’s extreme potency makes it very dangerous and increases the risk of overdose. 

It Acts Quickly on the Body

Fentanyl is a fast-acting opioid:3 it enters the bloodstream quickly and reaches the brain within minutes. This also heightens its addictive properties. People who use fentanyl quickly develop a tolerance to it, meaning they need to take more of it to achieve the same effect. This can lead people to use more fentanyl than they can handle, increasing their likelihood of overdose.

Inconsistent Quality and Purity

Illicit fentanyl production has become increasingly common4 in the U.S., as fentanyl is cheap to produce and easy to transport. It can also be used to produce other synthetic opioids, like carfentanil,5 which is even more potent.

Counterfeit fentanyl is often produced in clandestine laboratories with little to no quality control. As such, the quality and purity of illicit fentanyl can vary widely from batch to batch. And because of its strength, even small variations can be deadly. An especially strong batch of fentanyl can lead to widespread overdoses. The Red Pheasant Cree Nation in Canada, for example, declared a state of emergency after 8 fentanyl overdoses6 in one weekend—a scenario that’s unfortunately all too common. 


Illegal fentanyl is often mixed with other drugs7 like heroin, cocaine, meth, and MDMA without the user’s knowledge. This vastly increases the risk of overdose and adverse reactions for people who don’t even intend to take fentanyl. 

Fentanyl is Hard to Dose

Fentanyl’s extreme potency makes it very hard to dose accurately. Even a small mistake can lead to overdose.

Just 2 milligrams of fentanyl can be fatal. If someone is using a scale to measure fentanyl, but the scale is slightly off, they could easily take too much. Likewise, if someone injects fentanyl using their normal dose, but the product they’re using varies in potency from the last time, they could overdose. 

People who are new to using the drug can have a hard time gauging their dosage. But even experienced drug users can easily make fatal mistakes when dosing fentanyl. 

Tips for Avoiding Fentanyl Overdose

  • Never use drugs alone.
  • With any new drug, start with a small amount and wait at least 30 minutes before using more.
  • Be aware of the signs of overdose, such as loss of consciousness, slow or shallow breathing, and blue lips or fingernails.
  • If you suspect an overdose, call 911 immediately and administer naloxone if you have it.

Using Naloxone (Narcan) for Fentanyl Overdose 

Fentanyl overdose can happen quickly,8 even after a single use. They can also be hard to reverse, even with naloxone,9 a medication that’s commonly used to reverse opioid overdoses. People who overdose on fentanyl may need multiple doses of naloxone to be revived, and likely need to be hospitalized.

What to Do if You Suspect a Fentanyl Overdose

If you suspect that someone is overdosing on fentanyl, call 911 immediately. Administer naloxone if you have it available, but don’t wait for naloxone to arrive before calling 911.

Tips for Administering Naloxone

  • If the person is unconscious, roll them onto their back and give them one dose of naloxone in the nose.
  • If they’re still unconscious after 2-3 minutes, give them a second dose of naloxone.
  • Continue to give naloxone every 2-3 minutes until they becomes responsive or help arrives.
  • Stay with them until help arrives. Monitor their breathing and keep them warm.

Nalaxone Challenges

Naloxone is an effective medication for reversing opioid overdoses, but there are some challenges in using it with fentanyl.

Fentanyl is so potent that it can take multiple doses of naloxone to reverse the overdose. And because the effects of naloxone don’t last as long as the effects of fentanyl, people who overdose on fentanyl may need repeated doses of naloxone to stay alive.

Another challenge is that, because fentanyl is often mixed with other drugs, it’s difficult to know how much fentanyl is in someone’s system and how much naloxone they need.

There can also be delays in administering naloxone if the person is overdosing alone or if it takes time for help to arrive. Any delay in administering naloxone to someone who overdoses on fentanyl can reduce their chances of survival. 

“Though naloxone can block fentanyl’s effects, there is evidence to suggest that there is less time to save someone from a fentanyl-related overdose, in comparison to other opioids,” says Associate Professor of Clinical Neurobiology Jermaine Jones, PhD. That’s because fentanyl can cause respiratory depression and death very quickly.

Fentanyl Slows Breathing

Fentanyl depresses the central nervous system10—particularly the respiratory centers—meaning it slows down breathing and can even stop it altogether. 

Fentanyl binds to opioid receptors in the brain, which regulate pain, pleasure, and mood. This is how it produces its euphoric effect. But opioid receptors also regulate breathing. Respiratory depression is the main cause of death in fentanyl overdoses.11 

Prevalence and Overdose Statistics

Fentanyl is responsible for a growing number of overdose deaths12 in the U.S.: 

  • The DEA has found counterfeit fentanyl pills containing up to 5.1 milligrams of fentanyl, which is over twice the lethal dose.
  • Fatal overdoses from synthetic opioids—mainly fentanyl—rose 55.6% from 2020 to 2021.
  • Fentanyl is the leading cause of fatal overdose in the U.S.

Fentanyl plays a significant role in the opioid epidemic, and the number of fentanyl-related deaths continues to rise. The need to address this epidemic is urgent—and it starts with recovery from opioid use

If you’re using fentanyl or struggling with opioid dependence, getting help is crucial. Medically supervised detox can help you safely stop opioid use. And comprehensive addiction treatment can help you address the root causes of opioid use disorder, so you can start your journey toward a better life.

By addressing fentanyl addiction, we can save lives and reduce the impact of the opioid epidemic on our families and communities.


Frequently Asked Questions About Why Fentanyl Is So Dangerous

What makes fentanyl so dangerous?

Fentanyl’s extreme potency (up to 100 times stronger than morphine) and its presence in various street drugs, significantly heightens its lethality. Often laced without users’ awareness, even small doses of fentanyl can lead to fatal overdoses.

How does fentanyl impact the body and why is it hard to dose?

Fentanyl is fast-acting, entering the bloodstream quickly and creating a rapid tolerance in users, leading to higher consumption and overdose risks. Its potency makes it challenging to dose accurately. Even small errors in dosage measurement or variations in product strength can be fatal.

What are the challenges of using naloxone to reverse fentanyl overdoses?

Naloxone is generally effective in reversing opioid overdose, but is harder to use for fentanyl overdose. Due to fentanyl’s potency and the duration of its effects, multiple doses of naloxone may be required. Delays in administering naloxone can also reduce the chances of survival.

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.

25 Recovery Quotes for the Christmas Season

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

Recovery Quotes

Quote #1 

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

Quote #2 

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

Quote #3 

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

Quote #4

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

― Alan Maiccon

Quote #5

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

Quote #6

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

Quote #7

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

Quote #8

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

Quote #9

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

Quote #10

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

Quote #11

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

Quote #12

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

Quote #13

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

Quote #14

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

Quote #15

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

Quote #16

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

Quote #17

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

Quote #18

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

Quote #19

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

Quote #20

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

Quote #21

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

Quote #22

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

Quote #23

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

Quote #24

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

Quote #25

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

Recover in Love

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

What to Know Before Dating Someone in Addiction Recovery

Recovery is a life-changing journey and an admirable undertaking. It also comes with significant challenges that can impact how someone shows up in a relationship. If you’re dating someone in recovery, anticipating and learning how to navigate these challenges—and taking care of yourself in the process—is key.

Here’s what you can expect, and how to ensure the relationship is healthy for everyone involved. 

Understanding Addiction Recovery

Recovery is a transformative journey that people take on when overcoming addiction and its underlying causes. It’s not just about abstaining from a substance, but also a deeply personal healing process. People in recovery often undergo profound transformation, rediscovering their sense of self-worth and purpose in life. They learn to cope with past traumas, unmask what drives their addiction, and learn new coping skills. For most people, recovery is a lifelong endeavor that involves continuous self-improvement.

It’s helpful for loved ones of those in recovery to understand this process, both to establish healthy boundaries for themselves and to be supportive to their partners. 

Dating in Early Recovery 

Addiction experts generally advise against dating in early recovery. That’s because this stage—the first year of sobriety—is a vulnerable time in which people are processing traumas and going through changes. It’s a good time to focus on introspection and healing. 

It may also take some time before the dust settles enough to see relationship patterns clearly. One man in recovery, Chris Boutte, explains how he used women to fill the same void he filled with drugs and alcohol:1 

“As with my moment of clarity about drugs and alcohol, I had to sit back and think about what else I was using to fill this void, and the answer was women…I then realized that I wasn’t only dependent to drugs and alcohol, but I was dependent to relationships.”

People can get addicted to sex and love just as they can to substances. But true happiness comes from within, and much of the work of early recovery has to do with cultivating happiness without the use of addictive behaviors.

Disclosure and Communication

In any relationship, honest communication is the key to trust and intimacy. This is especially true when dating someone in addiction recovery. To foster this, you can create a safe space for candid discussions about recovery, including past addiction issues. 

This vulnerable sharing can bring couples closer. But addictions are rooted in trauma, which is a sensitive subject. Remember that your partner has a right to open up about their past if and when they’re ready. Talking through it can be healing, but pressuring someone to disclose their trauma2 is often triggering and counterproductive. 

When you do enter these conversations, practice listening actively and without judgment. That means not only hearing the words your partner says but also understanding their feelings, concerns, and needs. By being non-judgmental, you create an environment where your partner can open up without fear of criticism.

Emotional Ups and Downs

The journey of recovery involves ebbs and flows. As your partner progresses through their healing process, they’ll run into challenges. Past traumas may surface unpredictably as they venture into parts of themselves they previously avoided. They may be elated at times as they feel newly empowered or connect with joys they didn’t feel during addiction. 

It helps to know that processing the past can influence your partner’s present emotional state. And while you can provide safe space and a listening ear, it’s not your job to soothe their negative feelings. These emotional shifts are a natural part of recovery, and their own experience of this journey—even when unpleasant—is important.

Triggers and Relapse Concerns

The world is not a trigger-free place, and while your partner should learn to manage triggers, it’s also a good idea to avoid them if they’re feeling especially vulnerable. Relapse triggers3 can be environmental, emotional, or social.

  • Environmental triggers include being in places associated with past substance use.
  • Emotional triggers can stem from stress, anxiety, or unresolved trauma. 
  • Social triggers can arise from peer pressure or interactions with friends who still use substances. 

Recognizing these triggers is the first step to minimizing their impact. 

Responding to Signs of Potential Relapse 

Understanding signs of relapse can help you proactively avoid it: 

  • Sudden changes in behavior
  • Secrecy
  • Mood swings
  • Social withdrawal 

If you notice these signs, address them early on with compassion and care. Be prepared to act quickly and seek professional help if the risk of relapse becomes imminent. If your partner does relapse, remember that backsliding is part of the recovery process for some and doesn’t mean total failure. Reconnecting with professional and social support can be a great opportunity to recommit to sobriety.

Keeping lines of communication open and allowing your partner to discuss their concerns freely, as well as encouraging habits that support their sobriety, can go a long way in empowering their recovery. 

Creating Healthy Boundaries

Boundaries are a cornerstone of any healthy relationship, but are especially important to prioritize when dating someone in addiction recovery. This protective framework ensures the relationship remains healthy and supportive for both of you. By setting, respecting (and when necessary, reinforcing) boundaries, you create an environment of safety and trust.

Your boundaries may require adjustment as your needs change over time. As your partner progresses in their recovery journey, situations or topics that were initially off-limits may become acceptable as they feel less activated. Be willing to engage in conversations about modifying boundaries so they reflect the evolving needs of both partners. 

Supporting Recovery Efforts

Your partner is taking on a huge endeavor. You can be a source of encouragement and belief in their ability to overcome challenges. But it’s crucial to understand the difference between support and control. Your partner’s recovery journey is their own. Trust your judgment and avoid enabling behaviors4 that could hinder their progress and lead to a dysfunctional dynamic.

Attending Support Groups or Therapy Together

Joining your partner in support groups or therapy sessions can be a transformative experience. Attending therapy together allows you to gain an understanding of their journey, learn effective communication strategies, and address shared challenges. These experiences strengthen your connection and provide guidance for discussing issues you may not feel confident navigating on your own. It’s not just about your partner’s recovery; relationships are a shared opportunity for growth and healing.

Creating a Safe, Substance-Free Environment

Maintaining a substance-free environment is critical for the success of your partner’s recovery. Remove any substances from your spaces and communicate your expectations for your household. By creating an environment that prioritizes sobriety, you foster mutual respect and shared aspirations for a healthy, substance-free life together.

Self-Care for Partners

As a partner of someone in addiction recovery, it’s easy to focus all your energy and attention on their well-being. Keep in mind that your own self-care is not a luxury, but a necessity. The emotional demands of supporting someone through their recovery can be taxing, and neglecting your own well-being can lead to burnout. Self-care isn’t selfish; it’s an investment in your ability to show up as your best self.

Healthy Coping Strategies

Incorporate self-care strategies into your daily routine. This could include setting aside time for relaxation and activities you enjoy. Exercise, creative expression, and mindfulness practices are powerful stress relievers. Maintain boundaries to prevent your partner’s challenges from overwhelming you, and remember it’s okay to ask for help or take breaks when you need to. Staying close to your own social support network is also key. Surround yourself with friends and family who understand your situation and can provide emotional support when you need it.

Seeking Support or Therapy When Dealing With Unique Challenges

Therapy or support groups are invaluable for partners dealing with the unique challenges of supporting someone in recovery. These resources offer a safe, confidential space to share your feelings, receive guidance, and gain tools for coping. Therapy can help you navigate your role in your partner’s recovery, manage your own stress and anxiety, and address any codependency issues that may have developed. 

Prioritizing your own emotional well-being and personal growth makes for a healthier, more balanced relationship with your partner in recovery. 

Navigating Relationship Challenges

One common hurdle when dating someone in addiction recovery is miscommunication due to differing expectations or past issues. Past traumatic experiences5 can sometimes cause mistrust or insecurity, which can show up as hurtful behaviors. It’s helpful to anticipate these challenges and address them as they arise. With patience, understanding, and mutual effort, you can build a resilient partnership with someone in recovery.

Resources and Support

Thankfully, plenty of resources can help you understand addiction and how to navigate your relationship with someone in recovery:

Books

Websites

Support Groups

Professional Help

Sometimes, complex challenges require professional help. Couples therapy or counseling can provide a structured, supportive environment to address issues and build a healthier partnership. Trained therapists or counselors can help you navigate the intricacies of dating someone in recovery and provide tools to strengthen your relationship. You can also attend therapy on your own

It’s Okay to Reach Out

Remember that you’re not alone in this journey and don’t hesitate to seek support when you need it. Reach out to your own support network for advice or simply a listening ear. Seeking assistance is a sign of strength, and it can make a huge difference in how you navigate the challenges of dating someone in recovery. Prioritize self-care and your emotional well-being, and never underestimate the power of community and professional help when facing these complex challenges.

Bipolar Disorder I vs. II: Understanding the Difference

Bipolar disorder is a mental health condition characterized by extreme mood swings that impact your energy levels and activity patterns. There are 2 primary subtypes: bipolar I and bipolar II, each with its distinct characteristics. Understanding the differences between bipolar I vs. bipolar II is crucial for effectively diagnosing and managing this disorder so you can find a path to stability and emotional well-being. 

Let’s look at the differences between these 2 subtypes: their symptoms, effects on daily life, and treatment options. 

Types of Bipolar Disorder

Bipolar disorder is a complex mental health condition characterized by extreme shifts in mood, energy, and activity levels. While there are several types of bipolar disorder, each shares the common feature of these mood swings. 

Here’s a general overview of the most common types:

Bipolar I Disorder

Bipolar I disorder entails manic episodes,1 which are periods of heightened energy, intense euphoria, and impulsive behavior. These episodes of mania often alternate with depressive episodes, which are marked by overwhelming sadness, fatigue, and a loss of interest in activities your normally enjoy. People with bipolar I disorder may experience severe manic episodes that can lead to psychosis, during which they lose touch with reality. 

The swings between manic and depressive states can be dramatic and disruptive to daily life. If you’re concerned that you might have bipolar, it’s important to get an accurate diagnosis so you can start to treat it effectively. 

Bipolar II Disorder

Bipolar II disorder differs from bipolar I in the severity and duration of manic episodes. In bipolar II, people experience hypomanic episodes,2 which are less extreme than full-blown manic episodes. While hypomania may include increased energy and creativity, it’s typically less disruptive and intense than mania. People with bipolar II tend to be depressed more often, which can cause emotional distress and impair your ability to function. Accurate diagnosis and treatment are essential for managing the cycle between hypomania and periods of depression. Untreated bipolar II can significantly impact your day-to-day life.

Cyclothymic disorder

Cyclothymic disorder is a milder form of bipolar disorder3 marked by chronic mood disturbances. Unlike bipolar I and II, cyclothymia involves less severe mood swings. But it is chronic, and usually lasts for at least 2 years in adults. People with cyclothymia cycle through recurrent periods of hypomania and depressive symptoms. And while the mood swings in cyclothymia aren’t as extreme as in other forms of bipolar, they can still disrupt your daily life and relationships. It’s important to note that cyclothymic disorder can progress into bipolar I or II if left untreated,4 making early intervention and treatment vital for long-term well-being.

Is Bipolar Disorder I More Severe Than Bipolar Disorder II?

One of the common questions people have about bipolar disorder I vs. II is which type is more severe. 

The distinction between these 2 disorders has to do with the intensity of manic episodes. People with bipolar disorder I experience full-blown manic episodes,5 which can be more extreme, disruptive, and potentially lead to psychosis, making it crucial to receive timely treatment. While bipolar disorder II is sometimes considered a milder form of bipolar, it can still significantly impact your life due to the frequency of major depressive episodes. The severity of either disorder depends on a number of factors, including your specific experiences and the degree to which your symptoms interfere with your daily functioning.

Both bipolar I and II can cause significant challenges in managing emotions, relationships, and daily life. What matters most is that you receive the right treatment to address your specific needs—whether it’s mood stabilization, therapy, medication, or a combination of approaches. With quality care and support, people with any type of bipolar disorder can achieve stability, manage their symptoms, and lead fulfilling lives.

What Is the Difference Between Bipolar I and Bipolar II?

Bipolar I and bipolar II are distinct subtypes of bipolar disorder. While they share similarities, they differ in critical ways. 

Mania vs. Hypomania

One of the primary distinctions is the nature of manic and hypomanic episodes. In bipolar 1 disorder, people experience manic episodes of intense euphoria, impulsivity, and heightened energy. These episodes are often severe, disruptive, and can even lead to psychosis in some cases, which requires hospitalization. 

Bipolar II disorder features hypomanic episodes, which are milder and shorter than mania. While hypomania also involves increased energy, it’s generally less intense and disruptive to daily life. Hospitalization due to hypomania is rare. In fact, according to the DSM-5 criteria for hypomanic episodes,6

“The episode is not severe enough to cause marked impairment in social or occupational functioning or to necessitate hospitalization. If there are psychotic symptoms, the episode is, by definition, manic.”

Impact on Daily Life

The impact on daily life also varies between these 2 subtypes. Bipolar I tends to have a more significant impact because of the severity of manic episodes, which can lead to reckless behavior and seriously impair functioning. The depressive episodes that follow can be equally debilitating. 

In bipolar II, the impact on daily life stems from more prevalent and longer-lasting depressive episodes. Although people with hypomania may behave impulsively, it’s typically less disruptive than full mania. 

Differences in Bipolar Disorder Symptoms: I vs. II

Bipolar disorders I have some symptoms in common, like depressive episodes. But their main distinction is the severity and nature of manic or hypomanic symptoms. In bipolar I disorder, people experience full-blown manic episodes which are often followed by profound depressive episodes. Bipolar II disorder features hypomanic episodes and more frequent depressive episodes.

The main distinction between bipolar disorder I vs. II is the presence of either mania or hypomania:7 

Mania Symptoms

  • Elevated or irritable mood
  • Racing thoughts
  • Less need for sleep
  • Heightened energy and restlessness
  • Impulsivity and poor judgment
  • Grandiosity or inflated self-esteem
  • Engaging in risky behaviors (e.g. excessive spending or substance abuse)
  • Talkativeness and rapid speech
  • Difficulty focusing
  • Agitation and irritability
  • Hallucinations or delusions (in severe cases)
  • Disorganized thinking and behavior

Hypomania Symptoms

  • Elevated mood or increased happiness
  • Increased creativity and productivity
  • Enhanced energy and motivation
  • Reduced need for sleep without feeling fatigued
  • Increased talkativeness and sociability
  • Heightened self-confidence and self-esteem
  • Mild impulsivity (usually without severe consequences)
  • Improved focus and attention
  • A sense of optimism and positivity
  • Increased goal-directed activity
  • More engagement in pleasurable activities
  • Generally less severe and disruptive than full manic symptoms

Bipolar I vs. II Treatment

While bipolar disorder 1 and 2 share certain treatment approaches, they also have different considerations based on the nature of manic or hypomanic episodes. Both subtypes of the disorder usually involve a combination of medication and talk therapy8 to manage symptoms and promote stability.

Medication

In general, treatment for both bipolar I and II includes mood stabilizers, such as lithium, anticonvulsants, or atypical antipsychotic medications, to help regulate mood swings. Bipolar I may require more intensive medication management and monitoring due to the severity of manic episodes and the potential for psychosis. 

Talk Therapy 

Psychotherapy plays a crucial role in teaching people living with bipolar disorder coping skills, how to recognize triggers, and strategies to manage mood episodes. Mental health professionals often use approaches like cognitive behavioral therapy (CBT) and psychoeducation with this disorder.

Lifestyle Changes

Changes to daily routines, like maintaining a regular sleep schedule, reducing stress, and avoiding alcohol and drug use, are also essential to recovery.

While treatment approaches for both bipolar type 1 and 2 have similarities, it’s essential that your provider tailors your care to your specific symptoms and needs. Accurate diagnosis and an individualized treatment for bipolar disorder plan can help you effectively manage your bipolar disorder—and, ultimately, help you enjoy life.

Find Bipolar Disorder Treatment Centers

Living with bipolar disorder is challenging, but a comprehensive treatment program and ongoing support can help you do so in the best way possible. Finding the right provider is the first step towards a better life: search for bipolar disorder treatment centers that match your criteria, including location, insurance accepted, and more. 


Frequently Asked Questions About Bipolar Disorder I vs. II

What are the common types of bipolar disorder?

Bipolar disorder includes several types, with bipolar I and bipolar II being the most common. Bipolar I features full manic and depressive episodes, while bipolar II involves less severe hypomanic episodes and depressive episodes. There’s also cyclothymic disorder, which is milder but chronic.

What are the key differences in symptoms between bipolar disorder I and bipolar disorder II?

The main difference lies in the nature of manic or hypomanic symptoms. Bipolar I involves full-blown mania with severe symptoms, while bipolar II features hypomania, which is less intense. Depressive episodes are also more frequent in bipolar II. Both subtypes usually require mood stabilization medication and psychotherapy.

How is bipolar disorder I vs. bipolar disorder II treated?

Treatment for both bipolar I and bipolar II often includes mood-stabilizing medication and talk therapy. Working with a treatment team to get an accurate diagnosis and create an individualized treatment plan is crucial for managing bipolar so you can live a healthy fulfilling life.