Written by Sasha, 14 March 2025
Addictions come in many forms, and they often go unnoticed. A reality many of us fail to recognize is that addiction is often driven by repetitive behavioral patterns rather than the substance itself. Whether it is substance abuse, gambling, or other compulsive behaviors, addiction can be overwhelming and destroy lives. The good news is that with the right steps and support, it’s possible to overcome it. Let’s explore strategies to help regain control and create lasting change.
I have been addicted to nearly everything in life—whether to experiences, people, sex, social media, food, or different kinds of substances. You could say I have a highly addictive personality. It has been challenging, but I have learned to manage it over time. While it’s still something I navigate daily, it now exists at a much lighter level.
The information provided here is solely based on my own experience and is NOT ANY TYPE OF MEDICAL ADVICE. Always contact a doctor or psychologist for proper guidance.
Understanding Addiction
Facing addiction starts with understanding it. Many times, people resist acknowledging the problem, but this step is crucial in moving forward. Addiction is not a sign of weakness—it is a condition that can be managed with the right tools and mindset. Taking the time to recognize the signs and triggers lays the foundation for recovery.
Practical Steps For Overcoming Addiction
Once you recognize your addiction, the next step is creating a recovery plan. Healing does not happen overnight, but small, consistent steps can lead to lasting change.
No matter the addiction, there is a mental process to work through. Here are some actionable steps to help you navigate this process.
1. Wanting to change
The key to breaking an addiction is that you have to want to change and have a desire to live a more fulfilling life. If you are breaking an addiction because someone else wants you to, it hardly works. However, it is crucial to think about the people you may be hurting, especially if your addiction is severe.
2. Remember The Negative Outcomes
When cravings hit hard, remind yourself repeatedly of the negative consequences you face when you give in to the addiction.
Tip! Write down the consequences and put them up on your wall as a constant reminder.
3. Identify and Change Your Addictive Patterns
Identify the patterns of your addiction. For example, if you want to stop smoking, the addictive pattern is to reach for a cigarette while waiting for the subway or talking on the phone. Once you have identified these patterns, begin breaking them. Addictive behaviors often become automatic, and we do them without even realizing it, so it’s important to become aware and make conscious changes.
4. Have a goal
Set a goal for who you want to become or how you want to live – It is important to have a goal when you are implementing change in your life. A key step is to start seeing yourself as the new version of who you want to be, and work towards it. For example, if you are trying to quit smoking, shift your identity from being a smoker to a non-smoker. Remind yourself of this daily to reinforce the change.
5. Building a Support System
Recovery is not something you have to face alone. Trusted friends, family members, and support groups offer encouragement and accountability. Share your journey with those closest to you—they can celebrate your wins and help you through setbacks. Support groups like Alcoholics Anonymous provide a space to connect with others who understand what you are facing. Remember, you are not alone in this journey.
Although you will meet other addicts, so be wary of interacting with them as they can pull you down into addiction again. (Personally, I stayed away from centers like this because I did not want to get to know other addicts. This would have made my recovery a lot harder.)
6. Accountability Buddy
Find yourself an accountability buddy. Someone who is sober and who you can call when things get rough. Choose someone who understands your struggle and can help talk you through the rough moments.
7. Keep yourself busy
Boredom is a trigger. You are more likely to fall back into old patterns or start using again. Find new hobbies or creative projects to work on.
Tip!
Be prepared— as soon as you decide to quit, your addiction can get worse before it gets better, it is almost like you purge yourself of the addiction. The key is to keep moving forward and not get stuck in this phase. Set a clear date to fully quit and commit to it.
Understanding Emotional Pain
Addiction often stems from deeper issues like unresolved trauma, chronic stress, or emotional pain. Many people turn to addictive behaviors as a way to cope or numb themselves. By exploring these root causes — whether through therapy or self-reflection — you can start addressing the emotions driving the behavior. This step is not easy, but understanding why the addiction started gives you more control over stopping it.
Seeking Professional Help
Therapists, counselors, and medical experts play a key role in recovery. Whether it is through one-on-one sessions or inpatient rehabilitation programs, these professionals provide support tailored to your needs. They can diagnose co-occurring disorders like anxiety or depression, recommend therapies like cognitive behavioral therapy (CBT), or guide you through detox safely. Seeking professional help can be intimidating, but it is one of the most effective ways to get back on track.
Tip!
Avoid replacing one addiction with another, such as pharmaceuticals. If you choose to use addictive medications, limit them to a maximum of one to two weeks to prevent dependency from taking hold.
Some helpful therapies
Focusing Therapy
Focusing therapy helps you dive deeper into your sessions by tuning into your body’s signals and truly listening to what it has to say. Developed in 1953 by Eugene Gendlin, this powerful approach has proven to be highly effective in guiding personal growth and emotional healing.
Focusing can uncover the root of your addictive behaviors. I had profound revelations about the core of my addictions through Ann Weiser Cornell’s Focusing webinar, “The urge to indulge.” Before embarking on a quest to find a focusing therapist in your country, have a look at this short webinar by Ann Weiser Cornell.
Dialectical Behavioral Therapy (DBT)
DBT is an amplified form of Cognitive Behavioral Therapy (CBT), that helps you break the patterns of addiction and set new healthy habits.
Childhood Trauma Therapy
Childhood trauma is a major driver of addiction. Healing from those past experiences is key to long-term recovery and lasting change.
Read more about different therapies in my previous blog post:
https://expandinspirit.com/2025/03/03/pmdd-symptoms-how-to-deal-with-it/
Photo taken by Patrick Hendry, Unspalash
Additional Tips for Managing Severe Addictions
Addiction to substances
Depending on the severity of your addiction, withdrawal will alter and shift your brain chemistry. Your dopamine levels will drop and your brain will frantically want to compensate. In this state you will find yourself craving instant gratification through comfort foods, sweets, or binging on video games and movies. The process is natural and will catapult you into a desire of wanting a healthier lifestyle for yourself. Creating new healthy habits is pivotal for successfully keeping you on a healthy path.
Intense exercise
Intense exercise is highly recommended when overcoming substance addiction. I used to train in classical boxing for a long time, and it helped me shift from the excitement of a drug to the thrill of moving my body.
Addicted to the rush
Many times we can be addicted to the rush that the drug provides. Consider creating a new rush that life itself can give you. Depending on your addiction, activities such as skydiving, bungee jumping, and rock climbing, can deliver a surge of excitement that rivals, and even surpasses, that of any drug. The point is to train your body and mind to recognize that the same exhilarating response can be reached through natural experiences and not only through the use of substances.
Relapse
Addiction is serious — it takes control of both your body and mind, so be aware of that. Relapses are a natural part of the healing process. If you relapse, it does not mean you have failed. Get back on track and keep trying. Reflect on what caused the relapse, write it down, and use that insight to avoid the same pitfalls in your next attempt.
Active Meditations
Recovering from addictions myself, I have found that active meditations are far more effective than simply sitting in stillness.
Cold Water Plunge
A cold water plunge means immersing yourself in water at 10°C or below for a few minutes. For a full dopamine boost, aim for four minutes in water at 4°C. When you immerse yourself in cold water, your mind has no choice but to focus. Your awareness sharpens, centering on your breath or inner balance. The moment your mind drifts, the cold rushes in, the cold demands your full presence.
Osho Kundalini Meditation
This meditation unfolds in four stages, each lasting 15 minutes. It begins with intentional shaking to release tension, followed by expressive dancing to awaken your spirit. The final two stages bring stillness, allowing the body and mind to settle into deep calm. Especially beneficial for a restless mind, this practice helps restore balance and inner peace and release pent-up emotions.
Kundalini Yoga or Kundalini Meditation
Kundalini Yoga or Kundalini meditation is a spiritual practice rooted in the yogic and tantric traditions of Hinduism. This meditation practice is focused on moving energy throughout the body and the chakras. This can be achieved by chanting bija mantra, breathing exercises and repetative poses, focused on awakening and channeling the kundalini energy.
Breathwork
Breathwork is a meditation practice that involves various breathing exercises that foster relaxation and tranquillity. It is believed to stimulate the pineal gland, triggering the release of DMT, which can lead to profound meditative experiences.
Read more about meditations in my previous blog posts:
https://expandinspirit.com/2023/04/02/5-practical-strategies-for-handling-heavy-emotions/
https://expandinspirit.com/2023/03/24/10-meditation-tips-for-the-ultimate-beginner/
Mindfulness Meditations for When Cravings Hit
- Breath – Focus on your breath and direct it toward the area where you feel the craving. Breathe deeply into the tense spot until the tension begins to ease.
- Feel the urge fully – Focus your thoughts on the tense spot and allow the sensation to spread throughout your body. As you do this, you will notice the tension begin to dissolve. Repeat this process as needed, combining it with deep breathing to fully engage with and release the craving.
- Allow the discomfort – Whenever I have struggled to break free from substances, it’s usually because I tried to escape the feeling. Instead of running from the craving, sit with it. Do not fear it or try to push it away—just allow yourself to experience the discomfort and feel it fully.
- Surf the urge – Surf the urge is a technique where you learn to stay put whenever cravings hit. Observe the craving eventually it will pass.
Surrender to prayer
Whenever cravings hit, I begin praying and repeat the prayer until I feel stable enough. Some days it takes just 20 minutes for the calm to set in, other days it might take up to 4 hours—it varies. The key is persistence with the prayer, pairing it with the “Surf the Urge” meditation. Together, these two practices can really help.
Praying, in general, has been helpful in the process. I am not great at praying, and I am not religious, but I use tools that help me move forward. Find prayers that resonate with you, write them down in a booklet, and read them daily or whenever you need support through withdrawal. It really does help!
”God you have promised that if I humble myself before You, You will lift me up. I recognize today that I can’t do this on my own and I need you in every moment. I humble myself before You and I ask You to work in and through me today. My time, efforts, thoughts and words are Yours today. Use me for your purposes, Lord. I trust that You will be with me and lift me up… Thank you, Lord, Amen”
Conclusion
I have found that breaking everyday habits—like binge-watching shows or drinking coffee—can be even harder than quitting more severe substances. The difference is that severe substances come with harsher consequences, making them easier to walk away from in the long run. The real key is recognizing patterns and intentionally replacing them with healthier ones.
Do you have any addictions? How have you overcome them? Please feel free to share and help someone out with your story.
Kelly F.
Addiction is hard to beat but I do agree with you that giving it to God and letting Him take control over your life, what a difference it will make. Thank you for this article. I have a stepdaughter that’s an addict, in recovery, thank you Lord, but she still deals with issues and I no it’s a lifelong struggle.
Spirit.expanding
Hi Kelly! I am sorry to hear about your stepdaughter. Addiction sure is a lifelong struggle, but it is possible to overcome it and find joy in life again. I really hope it works out for your stepdaughter. The Lord will always provide ♥ Good luck, my dear ♥
Jaishree
This is such a well-structured and insightful guide. I appreciate your emphasize self-awareness and the importance of seeking support. The idea of replacing unhealthy habits with positive ones really resonated with me
Spirit.expanding
Thank you Jaishree! I am glad this article resonated with you and that you found it of use. ♥
Michael
I used to think I was addicted to Diet Coke. At one time, I could drink several cans a day. Then I decided to limit it to one can. After seeing repeated warnings on TV about how harmful it was to one’s health, I decided to see what would happen if i stopped drinking. Much to my surprise, nothing happened. I realized it was more of a habit than an addiction. And I didnt really miss it. So I started drinking iced tea instead. Every once in a while , I will have a Diet Coke if I’m at a place that doesn’t have iced tea, but I could live happily without it.
Spirit.expanding
Hi Michael! Every perspective and point of view is so important ♥ Thank you for sharing ♥
Abby
This is such a helpful article. And having an accountability partner is an underestimated support!
Spirit.expanding
It truly is. Thank you Abby ♥
Layren
Love this! So important to talk openly about this!
Spirit.expanding
It is important. We are all addicted to something. We just need to be honest about it ♥ I am glad you liked it ♥ I appreciate it ♥
Blaze
Sadly, there was no like button in the post.
Spirit.expanding
♥♥♥
Kristine
Thanks for your guide Steps To Overcome Addictions. I have a few friends that really need this help, and it’s always a touchy subject.
H
What a beautiful prayer you share at the end of this post. 🙂
Jimmy Clare | CrazyFitnessGuy
Great advice for everyone struggling with addiction
Spirit.expanding
Thank you Jimmy ♥
Kara
Informative article! Tackling addiction is a challenge to say the least. I liked the comprehensive approach you took in this article!
Spirit.expanding
Thank you Kara! I am glad you found it useful ♥
Kat Stano
Thank you for this thoughtful guide to helping those struggling with addiction. The cold water plunge reminded me of cold therapy, which I personally like in order to soothe my anxiety and help me to literally chill. 🙂 Thank you for this caring post!
Spirit.expanding
I am glad you appreciated it ♥ Thank you ♥ Cold therapy is really helpful! You are so brave ♥
Saviour
I used to suffer from addiction, the three things that helped me the most are cold showers, thinking about how I hate/fear the consequences, and being busy morning till night.
Spirit.expanding
Thank you so my for sharing Saviour! I am glad you have stopped your addictions. I know how hard it can be ♥ Much love ♥
Domii
This is a powerful and honest reflection on addiction, highlighting both its complexities and the importance of addressing the root causes. I appreciate the emphasis on self-awareness and professional support, as overcoming addiction isn’t just about stopping a behavior but truly understanding what drives it. Your perspective on avoiding replacement addictions is also an important reminder. Thank you for sharing your experience—it’s both insightful and encouraging!
Spirit.expanding
I appreciate your feedback ♥ It is motivating and it inspires me to share more content like this in the hope of helping others ♥ Thank you Domii ♥
Ann
Wow, this really resonated with me. I appreciate your honesty—addiction truly does come in so many forms, and it’s not always the obvious ones that trip us up. I’ve had my own battles, especially with food and social media, and it took me a long time to even recognize those patterns as addiction. Like you said, it’s something I still have to be mindful of every day, but it gets easier when you understand yourself better and build healthier habits. Thank you for sharing your journey—it helps others feel less alone in theirs.
Anastasia
Great article! The first steps to overcominh addiction is to acknowledge the addiction you have and overcome it because you want to not because of others.
Jarrod Dockendorf
I smoked for 15 years, pack a day and have been clean for 12 years now. You can quit but some people need a bit more help which is ok! Thanks for sharing!
Eileen Burns
Great Blog I worked as a laser therapist many years in a clinic where we supported those with drug and smoking addiction. We used a combination of a lot of what you have discussed to help them change their habits alongside laser acupuncture to boost dopamine levels through the first initial stages of withdrawal
Michelle
Thank you for sharing this information. Addiction is hard but recovery is possible with the right mindset and lots and lots of help! I think the most important thing and maybe hardest is accepting help from others. Great post!
elizabeth
Some really great advice here, thanks! It’s hard to remember every day why I got sober. Need constant reminders like this!