Huberman Lab
Tools for Overcoming Substance & Behavioral Addictions | Ryan Soave
Podcast summary created with Snipd AI
Quick takeaways
- Addiction often serves as a coping mechanism for underlying trauma, highlighting the need for understanding its adaptive nature.
- Immediate stabilization is vital in addiction recovery, emphasizing safety before deep psychological exploration to avoid discomfort and danger.
- Building distress tolerance through mindfulness techniques enables individuals to confront discomfort directly and promotes emotional resilience during recovery.
- Community support is essential in the recovery process, fostering shared experiences and reducing feelings of isolation among those dealing with addiction.
- Modern technology and social media can lead to addictive behaviors, necessitating awareness and setting healthy boundaries to maintain balance.
Deep dives
Understanding Addiction
Addiction is often misunderstood, and it is beneficial to recognize that it serves as a solution to underlying stressors, rather than being an outright problem. Many people turn to addictive behaviors or substances as a coping mechanism for discomfort or trauma, seeking relief from emotional or psychological pain. This relationship can sometimes expand the definition of addiction, prompting individuals to reflect on whether something is controlling their behavior or if they are managing it. For example, instead of solely viewing addiction as a negative trait, it can be seen as an adaptive response to stress that requires further understanding and support.
Addressing Acute Needs in Treatment
When someone seeks help for addiction, immediate stabilization is crucial, especially in cases of substance use that might require detoxification. The approach begins with assessing their medical needs to ensure safety, as thrusting into emotional or psychological questions too soon can lead to discomfort or danger. This phase includes a careful observation of their behavior and usage patterns without rushing into deeper analyses of the underlying triggers. As stabilization occurs, practitioners can gradually explore the individual’s life experiences and the specificities of their addiction while building rapport and understanding.
Building Distress Tolerance
A pivotal aspect of addiction recovery is building distress tolerance, which allows individuals to confront their uncomfortable feelings directly rather than relying on their addiction. Practitioners often emphasize teaching clients how to feel and manage discomfort effectively, enhancing their capacity to face life's challenges without turning to substances or maladaptive behaviors. Techniques such as yoga nidra and mindfulness can significantly aid in fostering this ability, as they help individuals recognize their emotions and learn to respond in a healthier manner. Ultimately, enabling individuals to withstand, process, and express their discomfort can promote emotional growth and stability.
The Role of Community
Community plays an essential role in the recovery process, providing support and connection for individuals grappling with addiction. Participation in support groups such as Al-Anon, which cater to family members of alcoholics, creates a safe space for sharing experiences and fostering understanding. The importance of community is illustrated in 12-step programs where shared stories facilitate healing and validation, often encouraging members to help one another through their struggles. Engaging in these supportive environments reduces feelings of isolation and shame while reinforcing the idea that individuals are not alone in their journey toward recovery.
Navigating Social Pressures
Navigating social situations can be particularly challenging for those recovering from addiction, especially when societal norms encourage behaviors like drinking or gambling. Individuals may feel pressure to conform to these expectations, leading to internal conflict and potential relapse. Awareness of these triggers empowers individuals to set boundaries and seek alternative social environments. Deciding to engage in open conversations about their sobriety or addiction can also help mitigate feelings of shame, leading to more supportive relationships and healthier interactions.
Dangers of Quick Rewards
Someone struggling with addiction often seeks the quick rush of reward that comes from using a substance or engaging in a behavior, but this pursuit can lead to an erosion of self-control and self-worth. Both alcohol and drug use exemplify how immediate gratification detaches individuals from the more profound, meaningful experiences of life. The high from substances can set standards of satisfaction that are unsustainable, ultimately leading to feelings of emptiness. To combat this cycle, individuals should be encouraged to engage in healthy activities that promote long-term fulfillment rather than instant gratification.
Impacts of Food and Sugar Addiction
Food and sugar addictions present unique challenges, as they are embedded in our daily lives and cannot be wholly avoided. With the increased availability of processed foods and added sugars, being able to engage in mindful eating practices is crucial for those struggling with such addictions. Understanding their emotional relationship with food can foster awareness, revealing whether they are using it as a coping mechanism for deeper emotional issues. Just as with substance addictions, they may benefit from supportive communities that address these food-related struggles.
The Challenges of Technology and Social Media
Modern technology and social media can foster addictive behaviors that warrant addressing, especially among younger generations who may grow up immersed in these platforms. While these technologies can provide valuable connections and information, they can also create environments conducive to behavioral addictions, such as excessive gaming or social media use. It is essential for individuals to be aware of the impact these behaviors have on their lives and relationships. Creating healthy boundaries and developing a balanced relationship with technology can significantly aid in preventing addiction-related issues.
The Benefits of Psychedelics in Treatment
Psychedelics such as psilocybin and ibogaine are gaining recognition for their therapeutic potential, providing individuals with new perspectives on trauma and addiction. Research indicates that these substances can facilitate profound experiences of connection and healing, unveiling different states of being that help counter addiction's grip. However, caution should be exercised regarding their use, as they can be detrimental without proper guidance and integration. Individuals considering these pathways should engage in a supportive therapeutic setting to ensure these experiences are positive and lead to lasting change.
My guest is Ryan Soave, LMHC, a leading expert in addiction recovery with extensive experience helping people heal from all types of substance and behavioral dependencies. We discuss actionable tools for breaking out of the addictive cycle and staying free of obsessions and compulsions. We also examine the relationship between trauma and addiction.
We explore the full recovery process—from detoxing and physical stabilization to building distress tolerance. We review evidence-supported tools to structure your life at each stage of recovery and highlight the power of learning “self-directed state shifting” through yoga nidra (NSDR), breathwork, meditation and prayer.
We explain how to recognize signs of addiction in yourself and others, and the treatment options available across all levels of resources, from residential programs to 12-step. If you or someone you know is struggling with any kind of addiction, this episode offers practical steps to break free and stay free.
Read the episode show notes at hubermanlab.com.
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Timestamps
00:00:00 Ryan Soave
00:01:32 Addiction, Addictive Behaviors, Relief
00:06:10 Rehab, Detox, Physical & Emotional Stability
00:13:33 Sponsors: BetterHelp & Levels
00:16:08 Recognizing Addition; Video Games, Parents & Responsibility
00:23:38 Experiencing Real Life vs Addictive Behavior; Dopamine Dynamics
00:29:38 Drugs & Feelings; Reordering Your Life; Roles, Kids vs Parents
00:40:03 Sponsors: AG1 & LMNT
00:43:13 Tool: 30 Days Abstinence & Addiction; Impact
00:46:10 Creating a Life Post-Addiction, Jellinek Curve
00:55:30 Tool: Emotional Weather Forecast, Gratitude, Plan, Strivings
01:02:48 Connection with Others, Mental Willpower Throughout Day, Defining Best Self
01:08:39 Emotional Weather Map, Navigating Life
01:10:16 Sponsor: Function
01:12:03 Tolerating Stress, Sailing Analogy, Discomfort
01:16:03 Building Distress Tolerance, Proactive Behaviors, Cold Plunge
01:23:55 Stilling Leads to Seeing, Tool: Recognizing Stress Response; Relationships
01:30:56 Yoga Nidra, Non-Sleep Deep Rest (NDSR)
01:38:54 Yoga Nidra & Authenticity, Breaking Patterns
01:45:45 Yoga Nidra Timing, Regulation of Autonomic Nervous System; Breathwork
01:52:53 Sponsor: Waking Up
01:54:28 Alcoholism, Social Acceptability, Community, AA, Powerlessness
02:02:23 Gambling, Kids & Susceptibility
02:08:58 Transmuting Energy, Running, Dopamine, Feelings
02:15:41 Cocaine, Amphetamine, Stimulant Addiction
02:18:21 Overcoming Porn Addiction, Shame
02:30:03 Struggle, “Discomfort Appetite”
02:36:09 Addiction Treatment, Detox, Rehab Centers, 12-Step Meetings, AA
02:46:54 Is Addiction the Problem?, Trauma, Stress & Addiction Cycle
02:49:05 GLP-1 Agonists & Addiction Treatment?, HALT; Addicted to Stress?
02:52:44 Sugar Addiction, Caffeine; Ibogaine, Psylocibin & Considerations
02:59:56 Helping Someone With Addiction
03:04:58 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
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