How to Build Healthy Relationships in Recovery

Happy, smiling woman and man, showing how to do healthy relationships in recovery.

Learning how to build healthy relationships in recovery is an important part of long-term healing. Early recovery often brings changes in routines, boundaries, and emotional awareness, which can affect relationships with partners, family members, friends, and coworkers. While rebuilding connections can feel challenging, establishing healthier relationships can provide stability, accountability, and meaningful support throughout the recovery process.

At Outpatient Los Angeles, we understand that recovery is not just about stopping substance use—it’s about learning new ways to relate with yourself and others. Our programs help individuals improve communication, develop emotional regulation skills, and learn to set boundaries that support both recovery and healthier relationships.

Holding hands in support of healthy relationships in recovery

 

Why Relationships Matter in Recovery

Substance use can strain relationships. It can lead to broken trust, miscommunication, or emotional distance. Once in recovery, individuals often begin to recognize how patterns such as people-pleasing, avoidance, or conflict have shaped their relationships. 

Learning to build healthier relationships often involves unlearning old habits and practicing new skills—especially during early sobriety, when emotions can feel more intense, and boundaries may still be forming. 

Connection with others is vital to our wellness. In fact, community is one of the four major dimensions that support life in recovery according to SAMHSA (Substance Abuse and Mental Health Services Administration). They define community as “Relationships and social networks that provide support, friendship, love, and hope.” Healthy relationships are not about perfection. They are about safety, honesty, and mutual respect. 

 

Core Skills for Building Healthy Relationships in Recovery 

One of the most important skills in recovery is boundary setting. Boundaries help individuals protect their sobriety, manage stress, and clarify expectations in relationships. Healthy boundaries may involve limiting contact with people who enable substance use, saying no to situations that feel overwhelming, or communicating needs clearly and calmly.

Communication skills are also essential. Many people in recovery are learning how to express feelings without substances, which can feel unfamiliar at first. Evidence-based approaches such as cognitive behavioral therapy (CBT) and skills-based counseling help individuals develop healthier ways to listen, speak, and resolve conflicts. 

Building healthy relationships is an ongoing process, not a single achievement. As individuals grow emotionally and develop greater self-awareness, relationships often evolve as well. Some connections strengthen, others change, and new relationships may form that better align with recovery values.

At Outpatient Los Angeles, our outpatient programs support individuals as they navigate these changes. Through therapy, group support, and skills-building, we help clients create healthier relationship patterns that support sobriety, mental health, and long-term well-being.

 

FAQs About Healthy Relationships in Recovery

Early recovery involves major emotional, physical, and behavioral changes. Many people are learning how to experience and express feelings without substances for the first time, which can make interactions feel more intense or unfamiliar. Relationships may also be adjusting to new boundaries, routines, and expectations. These challenges are common and don’t mean something is wrong—they often reflect growth and the process of learning healthier ways to connect.

Guilt is a common emotion when setting boundaries, especially for people who are used to prioritizing others’ needs over their own. In recovery, boundaries are an important tool for protecting your emotional well-being and sobriety. Setting boundaries does not mean rejecting others; it means being honest about your own limits. Practicing clear, respectful communication can help reduce guilt and eventually strengthen relationships.

Yes. Recovery often brings changes in values, priorities, and lifestyle, which can naturally affect existing relationships. Some connections may feel less supportive as substance use decreases and healthier patterns develop. Outgrowing a relationship does not mean it was wrong or harmful; it may simply no longer align with your recovery needs. Letting go or creating distance can be part of building a healthier support system.

Therapy provides a safe space to explore communication patterns, emotional triggers, and past relationship experiences. Many people use therapy to practice expressing needs, managing conflict, and setting boundaries in healthier ways. Over time, therapy can help increase emotional awareness and confidence, making it easier to build and maintain supportive relationships in recovery.

Yes. Family relationships can heal, but the process often takes time, patience, and consistency. Rebuilding trust may involve open communication, accountability, and demonstrating reliability over time. Family therapy or guided conversations can help address misunderstandings and repair strained connections. 

Peer support groups offer connection with others who understand recovery challenges firsthand. These relationships can reduce feelings of isolation and provide encouragement during difficult moments. Peer settings often model accountability, honesty, and mutual respect, which can help individuals practice healthier relationship skills. Many people find that peer support complements their work in therapy and strengthens their recovery.

Learning to handle conflict without substances may take practice and support. Skills such as pausing before reacting, identifying emotions, and communicating needs calmly can make conflict feel more manageable. Many recovery programs teach emotional regulation and problem-solving strategies to support healthier responses. These tools can help reduce escalation and build confidence in navigating difficult conversations.

Yes. Relationships marked by high stress, substance use, or emotional instability can make recovery more challenging. Unhealthy dynamics may increase triggers, cravings, or emotional distress. In contrast, supportive relationships that respect boundaries and recovery goals can provide stability. Identifying which relationships support recovery is an important part of relapse prevention.

Outpatient treatment allows individuals to work on relationship skills while staying engaged in daily life. Therapy and group sessions provide guidance, feedback, and accountability as clients practice communication and boundary-setting in real-life situations. This ongoing support helps individuals gradually apply new skills, making relationship growth more sustainable over time.

There is no single right answer. Some people choose to repair existing relationships, while others focus on building new connections that better support their recovery. We would encourage you to consider whether a relationship feels safe, respectful, and aligned with recovery goals. Therapy can help individuals evaluate which relationships are healthy to maintain and which may require boundaries or distance.

Citations:

  1. https://library.samhsa.gov/sites/default/files/pep12-recdef.pdf 
  2. https://sncs-prod-external.mayo.edu/hometown-health/speaking-of-health/setting-boundaries-for-well-being
  3. https://www.apa.org/ptsd-guideline/patients-and-families/cognitive-behavioral

What is Emotional Reasoning Cognitive Distortion?

Man therapist comforting another man dealing with emotional reasoning cognitive distortion.

Emotional reasoning is a habit where feelings are believed more than facts. Known as emotional reasoning cognitive distortion, this way of thinking can cause emotions to guide conclusions without enough evidence. This is one type of negative automatic thought pattern that can strongly influence how individuals interpret situations, relationships, and even their own self-worth—often without realizing it. In recovery or mental health challenges, emotional reasoning may sound like, “I feel it, therefore it must be true.”

For people experiencing anxiety, depression, trauma, or substance use challenges, emotional reasoning can quietly reinforce negative beliefs and make recovery more difficult. At Outpatient Los Angeles, we help individuals recognize unhelpful thinking patterns, such as emotional reasoning, and learn healthier ways to respond to thoughts and emotions through evidence-based therapy.

Understanding how emotional reasoning works—and how to challenge it—can be an important step toward emotional regulation, clearer decision-making, and long-term mental health.

Man laying down on a couch, thinking about emotional reasoning cognitive distortion.

Understanding Emotional Reasoning as a Cognitive Distortion 

Emotional reasoning cognitive distortion is one of several thinking patterns that can distort reality and contribute to emotional distress. Emotional reasoning occurs when emotions are treated as facts rather than signals. Here are a few examples:

  • “I feel like a failure, so I must be one.”
  • “I feel anxious in this situation, so it must be dangerous.”
  • “I feel guilty, so I must have done something wrong.”

While emotions provide valuable information, they are not always accurate or complete reflections of reality. They can also hinder our ability to think and reason. Research from the National Institute of Mental Health shows that emotional responses such as fear, depression, and stress have impaired effects on cognitive functions such as learning and memory. 

Emotional reasoning often develops as a way to cope, especially for people who have lived with long-term stress, trauma, or feeling dismissed (invalidation). Over time, treating feelings as facts can make it harder to adapt emotionally and lead to avoidance of people, situations, or problems.

 

How Emotional Reasoning Affects Mental Health and Recovery

When fear or sadness feels convincing, the mind may rely on emotional reasoning. But when emotional reasoning cognitive distortion takes hold, it becomes harder to separate feelings from reality, especially during stress or recovery.

When emotions dictate reality, individuals may avoid situations that trigger discomfort, withdraw from relationships, or engage in unhealthy coping behaviors. Distorted thinking patterns can increase vulnerability to relapse by reinforcing shame, hopelessness, and emotional overwhelm. In a recovery setting, emotional reasoning can show up in a few ways, such as:

  • Thinking that having urges means relapse is unavoidable
  • Believing that feeling uncomfortable means treatment isn’t working
  • Seeing emotional pain as a personal failure instead of part of the healing process

Therapies such as Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT) are commonly used to help individuals identify emotional reasoning, separate feelings from facts, and develop healthier responses. At Outpatient Los Angeles, treatment focuses on helping clients build awareness of emotional reasoning and learn skills in emotional regulation, distress tolerance, and cognitive flexibility.

 

FAQs About Emotional Reasoning Cognitive Distortion

No. Emotional reasoning is different from healthy emotional awareness. Emotions provide important information, but emotional reasoning occurs when feelings are viewed as absolute facts rather than signals to explore. Healthy emotional processing involves acknowledging feelings while also considering context, evidence, and alternative explanations. Mental health professionals often help individuals learn to validate their emotions without letting their emotions control their beliefs or decisions. This balance supports better problem-solving, communication, and emotional regulation.

Anxiety and depression can heighten emotional intensity and narrow perception. When someone feels persistent fear, sadness, or shame, the brain may interpret these emotions as confirmation that something is wrong or hopeless. This makes emotional reasoning more likely. Treatment can help reduce symptoms and teach skills to question automatic emotional conclusions.

Therapy helps individuals identify emotional reasoning patterns and practice separating feelings from facts. For example, CBT focuses on examining evidence and testing beliefs, while ACT emphasizes accepting emotions without letting them dictate behavior. Over time, clients learn that uncomfortable emotions can exist without requiring avoidance or self-judgment. At Outpatient Los Angeles, therapy supports individuals in building emotional resilience and improving self-trust. 

Yes. Emotional reasoning can strongly affect relationships by shaping assumptions about others’ intentions. For example, someone might think, “I feel rejected, so they must not care,” even without evidence. This can lead to withdrawal, conflict, or miscommunication. Over time, emotional reasoning may make it harder to trust others or express needs clearly. Therapy can help a person pause when they experience a strong emotion, check their assumptions, and respond more thoughtfully in relationships, improving communication and emotional connection.

Emotional reasoning is not a diagnosis in itself. It is a common cognitive distortion that can occur in many mental health conditions, including anxiety, depression, trauma-related disorders, and substance use disorders. Most people experience emotional reasoning in their lives, especially during stress. It becomes more concerning when it happens frequently and interferes with daily functioning, relationships, or recovery. Mental health treatment can help reduce the impact of emotional reasoning by teaching healthier ways to process thoughts and emotions. 

Yes! Emotional reasoning is a learned pattern that can be unlearned with support and practice. Skills taught in therapy can help individuals notice emotional reasoning in the moment, question automatic thoughts, and choose responses that align with their values and goals. Building coping skills and emotional awareness is possible and is an important part of long-term recovery and mental health stability. 

When emotional reasoning is present, decisions may be based more on feelings than facts. This can lead to avoidance, impulsive choices, or missed opportunities. For example, feeling overwhelmed might lead someone to avoid treatment sessions, social situations, or important responsibilities. Over time, this pattern can limit growth and reinforce fear or self-doubt. Learning to separate emotions from evidence can support clearer decision-making and greater confidence, especially during recovery.

Citations:

  1. https://sdlab.fas.harvard.edu/cognitive-reappraisal/identifying-negative-automatic-thought-patterns 
  2. https://pmc.ncbi.nlm.nih.gov/articles/PMC11259327/ 
  3. https://www.mayoclinic.org/tests-procedures/cognitive-behavioral-therapy/about/pac-20384610
  4. https://www.nimh.nih.gov/health/topics/depression

What is Codependency Addiction?

Man and woman thinking about what is codependency addiction.

Many people ask, “What is codependency addiction?” especially when relationships start to feel exhausting or unbalanced. Codependency addiction is a pattern where someone relies too much on others for their self-worth, identity, or sense of purpose. This often happens when a person puts other people’s needs ahead of their own. Codependency is common in relationships affected by substance use, mental health struggles, or long-term stress.

For many people, codependency develops slowly and can look like caring or being loyal in the beginning, but goes too far over time. At Outpatient Los Angeles, we help individuals recognize unhealthy relationship patterns and learn how to set healthier boundaries through evidence-based outpatient treatment. Understanding codependency addiction can be an important step toward better emotional balance, stronger relationships, and long-term recovery.

Woman thinking about what is codependency addiction

 

Understanding Codependency Addiction

When exploring what is codependency addiction, it helps to understand that it is not an official clinical diagnosis, but a widely recognized pattern in behavioral health and recovery settings. It describes a pattern where someone consistently prioritizes others’ needs, emotions, or behaviors while ignoring their own. Over time, this can lead to burnout, resentment, anxiety, and loss of self-identity. Signs of codependency might include:

  • Difficulty setting or maintaining boundaries
  • Strong fear of conflict, abandonment, or rejection
  • Feeling responsible for others’ emotions or choices
  • Gaining self-worth primarily through helping or fixing others

Healthy recovery involves building autonomy, emotional regulation, and supportive—but not enmeshed—relationships. Codependent patterns can interfere with these goals by reinforcing emotional dependence rather than personal growth. Codependency addiction may develop in families affected by addiction, trauma, or inconsistent caregiving, where emotional needs were unmet, or safety depended on managing others’ behavior.

 

How Codependency Addiction Affects Recovery and Mental Health

In recovery settings, codependency addiction can make healing more complex. Individuals may focus on controlling or rescuing others while neglecting their own treatment needs. Emotional distress in relationships may trigger anxiety, depression, or relapse risk.

Recovery is supported by developing healthy coping skills, emotional independence, and stable relationships. When self-worth depends on others’ behavior, stress levels increase, and emotional regulation becomes more difficult.

Therapies such as Cognitive Behavioral Therapy (CBT) can help individuals identify codependent patterns, challenge unhelpful beliefs, and learn to build healthier connections. According to the University of Michigan, CBT “focuses on the present, rather than on past history, to help people recognize and modify unhealthy thought and behavior patterns.” Outpatient treatment allows individuals to practice these skills in real-life relationships while receiving structured support.

 

Moving Toward Healthier Relationships

Codependency addiction can quietly shape relationships, emotional health, and recovery by placing self-worth in the hands of others. While these patterns often develop as a way to cope, they can limit growth and increase emotional distress over time. Learning what is codependency addiction—and how to address it—can support healthier relationships and long-term well-being.

At Outpatient Los Angeles, outpatient mental health and recovery programs help individuals build self-awareness, create emotional balance, and learn skills for healthier connections. Support is available, and change is possible.

 

FAQs About Codependency Addiction

No. Being caring or supportive involves mutual respect, boundaries, and shared responsibility. Codependency addiction occurs when caring becomes tied to self-worth or fear, such as believing you are only valuable if others are okay. In healthy relationships, people can support one another while still honoring their own needs and limits. Therapy can help individuals learn the difference between compassion and over-responsibility.

Common signs include difficulty saying no, fear of being alone, ignoring personal needs, and feeling responsible for others’ emotions or choices. Someone may feel anxious when not needed or experience guilt when setting boundaries. These patterns can feel automatic and are often learned early in life. Recognizing these signs is the first step toward change and healthier relationships.

Definitely. Therapy can help individuals understand where codependent patterns came from and how to change them. CBT helps challenge beliefs tied to self-worth and responsibility, while ACT supports values-based decision-making and emotional flexibility. The National Institute of Mental Health notes that psychotherapy (“talk therapy”) can improve emotional regulation, relationship skills, and overall mental health.

No. Codependency addiction is a learned pattern, not a fixed trait. Many people develop codependent behaviors as a way to cope with stress, trauma, or unstable relationships. With awareness, therapy, and practice, these patterns can change. Learning to set boundaries, identify personal needs, and build self-trust can support long-term improvement. Recovery focuses on progress, not perfection, and many people find that healthier relationship habits grow stronger over time.

Yes. Codependency often develops gradually and can feel normal, especially if it was modeled early in life. Many people believe they are simply being helpful, loyal, or responsible. Over time, however, constant self-sacrifice or fear of upsetting others can lead to emotional exhaustion. Because these patterns feel familiar, people may not recognize them as codependency until stress, burnout, or relationship conflict increases. Therapy can help bring awareness to these patterns in a supportive way.

Codependency addiction can strongly impact self-esteem by tying self-worth to other people’s approval or well-being. When someone feels good only when others are okay, their confidence can rise and fall based on things they cannot control. This can lead to anxiety, guilt, or feeling “not enough.” Building self-esteem in recovery often involves learning to value oneself independently of others’ needs or reactions.

Yes. Constantly putting others first can lead to chronic stress, emotional fatigue, and burnout. When personal needs are ignored, the body and mind may respond with anxiety, irritability, or physical symptoms like sleep problems. Over time, this stress can affect mental health and the progress of recovery. Learning to share responsibility and set limits can reduce stress and support emotional balance. 

The first step is awareness. Noticing patterns like people-pleasing, difficulty saying no, or feeling responsible for others’ emotions can open the door to change. From there, therapy can help individuals explore the origins of these behaviors and practice healthier ways of relating. Small steps—such as checking in with personal needs or setting simple boundaries—can lead to meaningful progress over time.

Citations:

  1. https://dictionary.apa.org/codependency 
  2. https://depressioncenter.org/sites/default/files/2024-07/CognitiveBehavioralTherapyCBT.pdf 
  3. https://outpatientlosangeles.com/treatment/california-outpatient/
  4. https://www.nimh.nih.gov/health/topics/psychotherapies

Helping Your Partner in Recovery

Man and woman supporting each other in recovery.

Supporting someone you love through sobriety can feel enormously meaningful, but difficult at the same time. Helping your partner in recovery often means learning to stay steady while they rebuild their life. And while love is powerful, recovery usually requires space, structure, boundaries, and the understanding that your partner’s healing isn’t something you can rush, fix, or control. According to the National Institute on Drug Abuse (NIDA), recovery from drug addiction is a long-term process and frequently requires multiple episodes of treatment.   

Support isn’t just the partner’s responsibility. It’s a shared process that often emotionally challenges both people. Below is what many partners experience, why it feels so challenging, and how you can support someone you love without losing yourself in the process.

Man and woman hugging showing how to help your partner in recovery.

Why Supporting a Partner in Recovery Feels So Hard

Recovery is not just about stopping substance use. It’s a major emotional, physical, and relational shift. Your partner may be navigating withdrawals, cravings, shame, fear of relapse, and an entirely new identity without substances. 

The brain’s emotional and stress-regulation systems take time to stabilize after substance use, often making the early months feel turbulent or unpredictable. The good news is that many studies indicate that some changes caused by the use of alcohol and other substances can improve and possibly reverse with months of abstinence. If you are helping your partner in recovery, it would be normal to have any of these feelings or reactions:

  • You feel responsible for keeping them on track
  • You’re afraid of saying the wrong thing
  • You want to help, but helping often backfires
  • You love them, but you’re exhausted
  • You want closeness, but you both need space to heal

Recovery can change a relationship’s rhythm, leading to new patterns, new conversations, and new expectations. It’s natural if it feels overwhelming at times.

 

What Healthy Support Can Look Like

Helping your partner in recovery can be challenging, but it can be done well. Here are a few things to keep in mind.  

 

Support Without Overstepping 

Well-meaning actions like checking on meetings, asking about cravings, and offering reminders can unintentionally feel parental or controlling. This can create shame, defensiveness, or distance. Depending on your relationship with your partner, a healthier approach could look like:

  • Not asking about treatment details unless your partner shares
  • Allowing them to attend meetings, therapy, or groups independently
  • Supporting their choices for structure (like sober living)
  • Offering help only when asked
  • Letting them carry responsibility for their recovery

A significant predictor of long-term sobriety is a person’s internal motivation. Finding the right balance to support your partner’s ownership of their journey without overstepping can be a good goal.

 

Boundaries Are Not Punishment

Many partners feel guilty setting boundaries, especially after witnessing the pain their loved one has gone through. However, boundaries are essential for both stability and relational safety. Examples of healthy boundaries include:

  • “If we argue, I’m going to step away until we’re both calm.”
  • “I need time each week for therapy or support meetings.”
  • “If you relapse, we’ll talk about what I need to feel safe in the relationship.”

Boundaries help prevent resentment, burnout, and codependency from taking over.

 

Give Space Without Abandoning the Relationship

One of the most challenging parts of loving someone in recovery is that both people sometimes need time apart to heal for emotional, mental, and sometimes even physical reasons. Finding space in the relationship without giving it up can look like:

  • Reduced contact during early recovery
  • Fewer high-stakes conversations
  • Letting the relationship move slowly
  • Focusing on individual therapy or support groups

Many partners find success when they give the relationship space to evolve in its own way.

 

Take Care of Yourself 

It’s common for partners to experience anxiety, burnout, guilt, emotional fatigue, and more. Many people realize they’ve been in survival mode for months or years. It’s okay to recognize that you are human and have your own needs, fears, and limits.

Self-care when helping your partner in recovery might include:

  • Individual therapy
  • Support groups for loved ones
  • Exercise, rest, and routine
  • Journaling or meditation
  • Time with friends

It might feel counterintuitive, but your stability may support the relationship better than trying to “rescue it” ever could. 

 

Supporting a Partner in Recovery Is Hard, But You Don’t Have to Do It Alone

Helping your partner in recovery may mean learning new skills, setting healthier boundaries, and giving both of you space to heal. Recovery is emotionally challenging, and relationships often feel strained or uncertain. But with the right tools, structure, and professional support, many couples do grow stronger, more connected, and more resilient.

We offer a compassionate, evidence-based outpatient program, an intensive outpatient program, a partial hospitalization program, family support services, and therapy options designed to help individuals and partners navigate recovery with clarity and stability. If you or your partner needs guidance, reach out to Outpatient Los Angeles today. You don’t have to navigate this alone.

 

FAQs About Helping Your Partner in Recovery

Enabling often looks like protecting your partner from consequences, making excuses, or taking on responsibilities that belong to them. Healthy support means encouraging accountability, participating in treatment when invited, maintaining boundaries, and allowing natural consequences to unfold. You can be compassionate without surrendering your well-being.

Relapse is common and does not mean recovery is failing. Stay calm, communicate clearly, and encourage reconnecting with treatment as soon as possible. Ask how you can help them take the next step, whether that’s calling their therapist, going to an outpatient session, or joining a support meeting. Reassessing the treatment plan and adjusting the level of care, if needed, is often a good next step.

Yes. Recovery impacts the entire relationship, and it’s normal to have mixed emotions like hope, fear, exhaustion, or frustration. These feelings do not mean you’re unsupportive. Consider individual therapy or support groups; your mental health is essential, and acknowledging your emotions allows you to show up with more clarity and compassion.

Absolutely. Many couples report improved communication, deeper trust, and renewed connection as recovery evolves. This process often surfaces opportunities to rebuild shared routines, establish healthier patterns, and grow together. With the right support and commitment from both partners, recovery can strengthen the relationship.

Citations:

  1. https://nida.nih.gov/sites/default/files/podat-3rdEd-508.pdf 
  2. https://www.niaaa.nih.gov/health-professionals-communities/core-resource-on-alcohol/neuroscience-brain-addiction-and-recovery 
  3. https://www.southalabama.edu/departments/counseling/codependency.html 
  4. https://outpatientlosangeles.com/treatment/california-outpatient/ 
  5. https://outpatientlosangeles.com/treatment/intensive-outpatient-program/
  6. https://outpatientlosangeles.com/contact-us/

Finding Joy in Sobriety

Man with outstretched arms celebrating the joy in recovery.

For many people, recovery can feel like a confusing mix of hope, fear, relief, and uncertainty. While many people feel better in early sobriety, it is not a magic fix for all of the challenges that life may bring. In fact, while removing substance use from one’s life is a significant step, it may reveal the need for additional support for mental health challenges or trauma work. Nonetheless, discovering joy in recovery is possible, and it’s an essential part of long-term healing.  

Woman smiling talking to man about the joy in recovery.

 

Why Joy Matters in Recovery

Addiction affects how the brain experiences pleasure, motivation, and stress. In recovery, these systems take time to heal. Activities like physical movement, social engagement, mindfulness, and creative expression can activate the brain’s natural reward circuitry in healthy ways. Finding joy is not about forcing positivity; it’s about giving yourself opportunities to feel connected to life again.

Joy in recovery often grows through:

  • Small daily routines
  • Consistent support systems
  • Meaningful relationships
  • Reconnecting with values and purpose
  • Exploring new interests or rediscovering old ones

Remember that joy doesn’t have to be loud or dramatic. It can sometimes be as simple as noticing that you feel calmer than you used to, or realizing you made it through a hard moment without reaching for a substance.

Practical Ways to Experience Joy in Recovery

There are many ways people rediscover joy as they grow in sobriety, and here are three common ones.

  • Build a Recovery-Supportive Routine

Structure brings stability, and stability can build confidence and create more opportunities for joy. Activities such as regular exercise, journaling, therapy sessions, or mindfulness practices can support emotional balance. SAMHSA’s step-by-step guide for wellness highlights the importance of routine for grounding the mind and body.

  • Reconnect With People Who Support Your Growth

Healthy relationships are one of the strongest predictors of sustained recovery. This might look like joining a support group from Alcoholics Anonymous, Narcotics Anonymous, or SMART Recovery, which often offer in-person and online meetings for consistent community support. Connecting with sober friends or rebuilding trust with family members at a pace that feels safe are also good ways to find joy.

  • Try New Activities, Even If You’re Not “Good” at Them Yet

Joy often emerges when you allow yourself to explore. Creative outlets like music, hiking, writing, photography, or cooking can reawaken your sense of curiosity. Consider creating a consistent routine to practice your hobbies, new or old. These are also a great way to connect with people in your support network. 

FAQs About Finding Joy in Recovery

Early recovery often involves withdrawal, emotional ups and downs, and adjusting to a life without substances. The brain’s dopamine system also needs time to stabilize. It can take weeks or months for reward pathways to rebalance, meaning joy may feel muted at first, but this is normal. With time, support, and healthier habits, your capacity for joy naturally increases. This visual from the National Institute on Drug Abuse (NIDA) shows the brain’s incredible ability to recover from substance use over the course of 14 months.  

Start small. A morning walk, five minutes of deep breathing, cooking a healthy meal, listening to music, or calling someone supportive can lift your mood. Engaging in consistent, manageable routines builds momentum. Over time, these actions help your brain relearn how to experience pleasure without substances.

Joy is not a requirement for recovery; it grows through repeated acts of self-care, connection, and stability. Some people feel joy early on, while others experience it gradually. What matters most is staying engaged with your support system and being patient with yourself.

As humans, we are built for connection. Healthy relationships help us regulate emotions, reduce stress, and give life meaning. Joining support groups, attending therapy, or spending time with trusted friends can create a sense of belonging, which is one of the most powerful forms of joy in recovery. 

Absolutely. Therapy, group support, coping skills training, and relapse prevention planning can help you address the emotional, social, and psychological roots of addiction. At Outpatient Los Angeles, we help clients identify what makes them feel alive, grounded, and hopeful, and then build a daily structure around those experiences.

That is not uncommon, and many people feel this. Joy is not something you have to earn; it’s something you deserve because you are human. Experiencing joy does not diminish your past struggles, but it is a way to honor your progress. Over time, your guilt is likely to lessen as you build a new identity.

Yes. Many people mourn the version of themselves who felt more confident, outgoing, or carefree while using substances. However, what you were experiencing wasn’t true joy. It was a temporary shift in inhibition and brain chemistry. As your brain heals, you can rebuild confidence, humor, and connection in ways that are authentic, sustainable, and aligned with who you are now. With time, many people discover they enjoy themselves more in sobriety than they ever did while using substances.

Anxiety and depression can make joy feel distant, even when you’re doing everything “right.” Recovery often uncovers underlying mental health challenges that were numbed by substance use. Seeking treatment through therapy and other methods can help address these symptoms directly. Small daily actions such as consistent sleep, medication management, gentle movement, or structured social connection can provide a foundation for joy to reappear gradually and naturally.

Outpatient Los Angeles Can Help

Finding joy in recovery is not about perfection; it’s about possibility. Every day you stay sober creates more space for peace, clarity, curiosity, and meaningful relationships. Whether you’re just starting your recovery journey or deepening your long-term sobriety, joy is something you can cultivate one moment at a time. We help individuals rebuild their lives through evidence-based care, emotional support, and personalized treatment. If you’re ready to experience more stability, more purpose, and more joy in recovery, reach out today to learn how we can support you.

 

Citations:

  1. https://library.samhsa.gov/sites/default/files/sma16-4958.pdf 
  2. https://www.aa.org/ 
  3. https://na.org/ 
  4. https://smartrecovery.org/ 
  5. https://nida.nih.gov/publications/drugs-brains-behavior-science-addiction/treatment-recovery 
  6. https://outpatientlosangeles.com/contact-us/ 

The Role of Helping Others in Recovery

Smiling women hugging as they learn about helping others in recovery in group.

Supporting someone in recovery often means more than just managing one’s own transformation; it can also mean helping others in recovery. At Outpatient Los Angeles, we believe that giving and receiving support become integral parts of sustained healing, not just for the person in active treatment but also for peers and community members. Research from the Substance Abuse and Mental Health Services Administration (SAMHSA) shows that peer support services help people with problematic substance use enter and stay in recovery and enjoy its benefits, including an improved quality of life, reduced symptoms of anxiety or depression, and avoidance of substance use.

 

Group therapy session with women comforting a man as a way to help others in recovery.

 

Why Helping Others Can Become a Powerful Part of Recovery

There are several reasons why helping others during recovery is so beneficial:

 

  1. It fosters a sense of purpose and identity beyond being a “recovering person.” When individuals support others, it usually leads to increased self-esteem, reduced depression, and stronger social connections.  
  2. It reinforces accountability and sobriety. Dr. Maria E. Pagano, a researcher from Case Western Reserve University School of Medicine, said “The research indicates that getting active in service helps alcoholics and other addicts become sober and stay sober, and suggests this approach is applicable to all treatment-seeking individuals with a desire to not drink or use drugs.” 
  3. It builds “recovery capital,” defined as the resources, relationships, skills, and supports that sustain long-term recovery.
  4. It can help a person change their mindset into “helper,” “contributor,” or “mentor.” That shift in identity alone can drive motivation, meaning, and resilience.

 

Helping others isn’t just generous; it can become a strategic part of one’s recovery path.

 

How to Help Others in Recovery 

Helping others in recovery can bring growth, but it may be best done with boundaries and supportive structures. Here are a few things to keep in mind if you are interested in becoming a peer support or mentoring others as part of your recovery and continuing care plan.

 

1. Choose the Right Role for Your Stage in Recovery. Being a helper doesn’t mean you’re responsible for fixing someone else’s recovery. There are numerous ways to engage with varying levels of commitment:

    • Offer peer support through structured programs as a peer support specialist.
    • Volunteer in recovery-oriented activities or sober living communities.
    • Serve as a sponsor, mentor, or trusted support person for someone a bit further behind you in recovery.
    • Simply be present in group therapy or peer support meetings by listening, sharing your experience, and offering encouragement.

 

2. Set Boundaries and Prioritize Your Self-Care. It is important to balance your desire to help while avoiding overhelping or sacrificing your progress. Here are a few tips:

    • Wait to take on helper roles until you are stable in your own recovery.
    • Make sure you have your own support, therapy, and self-care plan.
    • Recognize that your role is supportive and avoid taking on the burden of someone else’s recovery.
    • Pace yourself. Helping others does not need to be a full-time commitment; it can be just one part of your recovery ecosystem.

 

3. Combine Helping with Treatment and Community. Consider combining peer support options, family involvement, and outpatient care so that helping others becomes part of a larger recovery plan. When done in this way, helping others in recovery often leads to stronger, long-term outcomes.

 

A Meaningful Next Step in Long-Term Recovery

The role of helping others in recovery offers more than just “goodwill”; it provides a real therapeutic benefit for both the helper and the helped. It is a space that allows people to transform their identity, strengthen their recovery foundations, and build meaningful relationships. If you’re in recovery and considering how helping others might fit into your path, becoming a peer support might be a good next step to consider. 

 

FAQs About Helping Others in Recovery

There’s no hard-and-fast rule, but the general guidance is to wait until you’ve built some stability, have at least several months of consistent recovery, and are engaged with your own support network. Once you feel grounded and strong, helping others can be a powerful next step in your recovery.

If you’re participating in outpatient or continuing-care treatment as we offer at Outpatient Los Angeles, discuss peer support or mentoring options with your counselor. Many programs offer formal or informal pathways into peer roles or community service as part of aftercare. Integrating helping others can become another layer in your recovery ecosystem, not a distraction from it.

No. Many meaningful forms of support — like listening, sharing your experience, or attending meetings together — don’t require certification. However, if you want to serve in an official peer support role, there are training and certification options such as the Medi-Cal Peer Support Specialist Certification from the California Mental Health Services Authority (CalMHSA).  

You don’t need to give advice to be helpful. In fact, most peer support is built on sharing your experience, not telling someone what to do. A simple, “Here’s what helped me,” is often more supportive and can be less overwhelming than solutions or directions. Listening is sometimes the most valuable contribution you can offer, especially for someone who simply needs to feel understood. 

Signs that you are taking on too much could include feeling drained after helping, skipping your own meetings, worrying about another person’s sobriety more than your own, or feeling responsible for someone’s choices. These cues often mean that helping has shifted into overfunctioning, which can put your own recovery at risk. If helping others starts interfering with your self-care or treatment, it may be time to pause and reset your boundaries. Checking in with a sponsor, counselor, or trusted peer can also help you get perspective and decide what level of support is healthy for you.

Absolutely. Saying no can be a really healthy response. You are always allowed to protect your time, energy, and sobriety. “I care about you, but I can’t do that right now” is a responsible and respectful boundary, and one that can keep you from becoming overwhelmed or resentful.

Citations:

  1. https://library.samhsa.gov/sites/default/files/peer-specialist-support-my-recovery-pep23-02-01-004.pdf 
  2. https://case.edu/news/helping-others-helps-alcoholics-stay-road-recovery-case-western-reserve-research-shows 
  3. https://pmc.ncbi.nlm.nih.gov/articles/PMC11299860/ 
  4. https://outpatientlosangeles.com/treatment/california-outpatient/ 
  5. https://www.capeercertification.org/ 

 

Staying Sober During the Holidays

Group of friends showing how to stay sober during the holidays.

For people in recovery, the holidays can be a season of contrasts. On one hand, holidays bring opportunities for connection, celebration, and tradition. On the other hand, they often come with stress, travel, financial pressure, grief, and social events where alcohol is front and center. If you’re feeling challenged during the holidays, you’re not alone. The holiday season is a time of year when people are more likely to drink and drink beyond their limits than at other times of the year. Even outside of the holiday season, nearly 1 in 4 adults aged 18 and over report binge drinking within the previous month. 

Whether it’s your first sober season or you’ve been in recovery for years, staying sober during the holidays can mean navigating a time that’s both festive and emotionally complex, and it often requires intention, planning, and support. At Outpatient Los Angeles, we help our clients develop real-world tools to stay grounded, connected, and confident, no matter what the season brings.

Group of friends in a support group that are staying sober during the holidays.

 

5 Tips for Staying Sober During the Holidays

Here are five ideas for staying sober during the holidays.

  1. Set Boundaries and Make a Plan. Give yourself permission to skip events that feel unsafe. If you do attend, decide in advance how long you’ll stay, what you’ll say if offered a drink, and who you can call for support if needed. A sponsor, therapist, or sober friend can help you prepare. Some people dislike the thought of missing out, so consider planning an activity for yourself at the same time with a different group of people in your network.
  2. Bring Your Own Beverage. Avoid people asking you what you’d like to drink by showing up with your own non-alcoholic drink. Sparkling water, kombucha, non-alcoholic beer, or a festive mocktail can help you feel included without pressure.
  3. Focus on Connection, Not Consumption. Holidays are about more than eggnog and champagne. Find joy in conversations, games, volunteering, or creating new traditions. Building supportive routines and identifying social alternatives to substance use triggers will help. The Substance Abuse and Mental Health Services Administration (SAMHSA) has a SAMHSA Holiday Toolkit with graphics and ideas to support yourself and others who may be experiencing similar emotions.
  4. Prioritize Your Recovery Routine. Don’t skip meetings, therapy, or self-care just because it’s the holidays. Continue doing what has been working for you! If you’re traveling, look up in-person or online meetings ahead of time. Virtual options from aa.org  and smartrecovery.org  make it easier to stay connected no matter where you are.
  5. Plan an Exit Strategy. If you start feeling overwhelmed, it’s okay to leave. Drive yourself or arrange a backup plan with a friend. Your well-being comes first, and those who are truly in your support network will understand this. 

 

FAQs About Staying Sober During the Holidays

Relapse triggers can come in many shapes and sizes and often include stress, social pressure, family tension, travel fatigue, and the abundance of alcohol at gatherings. Emotional triggers like grief, shame, or loneliness are also common. Being aware of your personal triggers can help you prepare and respond with healthier choices.

Practice a simple, confident response like, “No thanks, I’m good with this,” or “I’m not drinking tonight.” If you’re comfortable with someone, you can tell them you’re in recovery, but you don’t owe anyone an explanation. It’s okay to change the subject or walk away if needed.

Yes! Many recovery communities host sober holiday parties, potlucks, and virtual gatherings. Local AA or SMART Recovery groups often post event calendars. If you have the energy and time, you could organize your own alcohol-free celebration with supportive friends or family. You are definitely not alone in thinking about ways to stay sober during the holidays, and many people are looking for substance-free spaces to connect with others.

This is obviously a personal choice and something you may need to decide for yourself. Having said that, just because it’s your decision doesn’t mean you need to make it alone.  Discussing your options with a sponsor, therapist, or sober support network can help you find the right choice for you right now. Remember that it is definitely okay to limit your time or skip events that jeopardize your recovery, and that boundaries are a form of self-care, not selfishness. As you feel more confident in your tools and strategies to navigate stressful family gatherings, you may find yourself wanting to try them out. This can be empowering. 

Relapse can release a lot of emotions, including guilt, anger, frustration, and more. Just know that if you relapse, it is not the end of your recovery story. Reach out for help as soon as possible, and create a plan to help you navigate what’s next and to better anticipate any triggers for the future. Relapse doesn’t mean your treatment has failed; it is likely just a sign you need to adjust some aspects of your treatment plan. At Outpatient Los Angeles, we offer nonjudgmental, compassionate care to help you get back on track and rebuild your confidence.

Feeling lonely, even in a room full of people (which sometimes happens around the holidays), isn’t uncommon. Grief, old memories, or comparing your current life to “how it used to be” can bring up strong emotions. If you’re feeling disconnected, try grounding yourself with a simple ritual such as a daily walk, a gratitude list, or texting someone in your support network. Attend a recovery meeting (in person or virtually) and share how you’re feeling. You might be surprised how many others relate. Volunteering or helping someone else can also shift your perspective, but most importantly, give yourself grace. You’re allowed to feel sad or isolated without turning to substances.

Staying sober during the holidays takes courage and planning, but it’s entirely possible with the right tools and support. At Outpatient Los Angeles, we believe that every person deserves to feel empowered, connected, and in control of their recovery, no matter the season. If you or a loved one is navigating recovery this holiday season, reach out to us today to learn how we can help.

 

Citations:

  1. https://www.niaaa.nih.gov/publications/brochures-and-fact-sheets/truth-about-holiday-spirits 
  2. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/4-tips-for-enjoying-holiday-gatherings-while-drinking-responsibly 
  3. https://www.samhsa.gov/about/digital-toolkits/support-during-holidays 
  4. http://aa.org 
  5. http://smartrecovery.org 
  6. https://outpatientlosangeles.com/ 
  7. https://outpatientlosangeles.com/contact-us/ 

How to Find Your Passion When You Are Depressed

Young woman looking sad as she wonders how to find your passion when you are depressed.

A key symptom of depression is the inability to feel pleasure from things you used to enjoy. It’s not uncommon to hear people who are experiencing depression make statements such as “I don’t know what I like anymore,” or “Everything feels pointless.” There is even a clinical term for this: anhedonia. If you’re feeling this way, you’re not alone, and you’re not broken. 

Depression affects the parts of the brain that are involved in motivation, reward, and focus, which is the prefrontal cortex. According to the National Institute of Mental Health, depression, also known as major depressive disorder, impacts how a person feels, thinks, and handles daily activities, such as sleeping, eating, or working. When your brain is working against you, even small tasks like brushing your teeth or making a phone call can feel overwhelming. If you’re wondering how to find your passion when you are depressed, the first step isn’t forcing yourself to feel inspired. It’s understanding what’s happening in your brain and starting with the smallest, most compassionate next step.

Young Asian woman learning how to find your passion when you are depressed by painting.

 

Reconnecting with Curiosity, Not Pressure

Research shows that behavioral activation, the practice of doing small, value-driven activities even when you don’t feel like it, can be just as effective as medication or therapy in treating depression. It is grounded in the well-established idea that depression can make us withdraw from the very activities that bring us joy and purpose. Over time, this avoidance can deepen feelings of sadness and disconnection. Through Behavioral Activation, we work to break that cycle by intentionally choosing small, meaningful actions that can help lift mood and restore a sense of engagement.

You don’t need to have a five-year plan or a sudden burst of inspiration to begin behavioral activation. Often, the best way to start is by paying attention to what stirs even the faintest spark of curiosity for you. For some people, that could mean:

  • Reading a few pages of a book they used to enjoy
  • Watching a documentary about something new and interesting 
  • Trying a new recipe or listening to a different genre of music
  • Taking a short walk and observing how they feel afterward

When you’re able to approach life with genuine curiosity instead of pressure, you may have a better chance of rekindling your interest in your passions.

FAQs: How to Find Your Passion When You Are Depressed

Not necessarily. You don’t need to be “fully healed” to explore something that brings you joy or curiosity. In fact, engaging in small, meaningful actions, even when you feel low, can support your recovery. It’s okay if it doesn’t feel amazing right away. The goal isn’t to find instant fulfillment but to experiment with what might help you feel more connected or alive. Some people find it can be helpful to keep an “activity monitoring log” and lists of activities that help you feel more “up” or positive or more “down.” You can find examples on pages 9 and 10 of this PDF.

That’s more common than you might think. Many people don’t have a singular “passion,” and that’s okay. Passion often grows from doing, not necessarily from thinking or waiting. Starting small is okay. Follow your curiosity, try new things, and notice what feels tolerable or mildly enjoyable. With time, your interests are likely to develop into something more meaningful.

Depression affects brain chemistry, especially in areas responsible for energy, reward, and decision-making. That’s why even simple tasks can feel exhausting. Remember that you’re not lazy or broken. Motivation often follows action, not the other way around, so doing just one small thing, like getting out of bed or stepping outside, can shift your internal state.

Yes. Therapy is often about reconnecting you with who you are. Therapists can help you explore your values, strengths, and interests without pressure or judgment. They can support you through the hard parts of recovery, including the frustration of not feeling connected to anything. You don’t have to figure it out alone.

Depression often amplifies self-critical thoughts like “I should be trying harder” or “Other people handle this better.” These beliefs can make recovery even harder. This study highlights the significance of self-compassion as a protective factor that mitigates mental pain. Being kind to yourself is an important part of the healing process. Try reframing thoughts such as “I didn’t do enough today” to “I did what I could today.” Self-compassion practices can lower depression and anxiety symptoms and improve emotional resilience. Recognizing progress, rather than perfection, can help quiet self-criticism and rebuild self-trust.

Support systems can play an important role in finding your passion when you are depressed. Connection is one of the most powerful antidotes to depression. When you isolate yourself, your world shrinks; when you connect, your world expands. Support systems that include friends, family, peer groups, or a therapist can help you stay accountable, offer perspective, and remind you of your value. When you can share your experience, you can break the illusion that you’re alone in how you feel.  And remember, you definitely don’t need to have everything figured out before reaching out. Even sending a short text like “Hey, I’ve been struggling a bit” can open a door to connection. 

If you’re feeling this way, it just means you are human. Depression can make hope feel dangerous because it’s easier to expect nothing than to risk getting hurt again. However, avoiding hope also means avoiding growth or the chance to feel better. The key is to take small and manageable actions. Instead of setting big, abstract goals like “find my purpose,” try something more specific, such as “I’ll step outside for five minutes” or “I’ll text a friend this week.” Each small win builds evidence that change is possible. 

Depression can make it hard to see what’s next, but small steps toward curiosity and connection can open the door to healing. Outpatient Los Angeles offers personalized support to help you rediscover what matters most, one step at a time. For support without judgment, contact us today.

 

Citations:

  1. https://www.nimh.nih.gov/health/topics/depression 
  2. https://my.clevelandclinic.org/health/symptoms/25155-anhedonia 
  3. https://medicine.umich.edu/sites/default/files/content/downloads/Behavioral-Activation-for-Depression.pdf 
  4. https://medicine.umich.edu/sites/default/files/content/downloads/Behavioral-Activation-for-Depression.pdf 
  5. https://pmc.ncbi.nlm.nih.gov/articles/PMC12038655/ 
  6. https://outpatientlosangeles.com/contact-us/
  7.  

What Are the Benefits of Yoga For Addiction Treatment?

Multiethnic yoga class discovering the benefits of yoga for addiction treatment.

When people think of addiction treatment, they often picture therapy sessions, group counseling, and medical care, but healing from addiction is more than a clinical process. It can also be physical, emotional, and spiritual. The benefits of yoga for addiction treatment are numerous, and include reduced stress, improved emotional regulation, and helping people reconnect with their bodies in a safe, mindful way.

At Outpatient Los Angeles, we recommend yoga and other holistic practices as part of our evidence-based, whole-person approach to recovery. Whether you’re new to yoga or returning after a break, this ancient practice can offer powerful tools to support your healing journey.

Man meditating in a yoga class to see the benefits of yoga for addiction treatment.

How Yoga Supports Recovery

Addiction often creates chaos in the body and mind and can lead to sleep issues, anxiety, physical tension, and difficulty being present. Yoga and related therapies are an effective tool for managing substance use disorders and can help reverse those patterns. A regular yoga practice can activate the parasympathetic nervous system, sometimes described as the “rest and digest” system, supporting relaxation, emotional balance, and overall well-being.

Research shows that when integrated into a comprehensive treatment plan, yoga can reduce substance use, curb cravings, and ease co-occurring symptoms like depression and anxiety. It offers a practical, accessible way to regulate the nervous system and build resilience.

Yoga is more than stretching or physical exercise. Through breathwork, mindful movement, and meditation, it becomes a structured method for calming the body, focusing the mind, and reconnecting with a sense of inner stability. For individuals in recovery, this can be a grounding, empowering tool to use, especially during moments of emotional discomfort or vulnerability.

 

Rebuilding a Healthy Relationship With the Body

For many people in recovery, the body can house pain, shame, trauma, or more. Yoga creates a safe space to reconnect with the body in a gentle, non-judgmental way that invites curiosity, acceptance, and care. Feeling strong in a pose, breathing through discomfort, or noticing how your body feels after movement can help restore trust in yourself. It’s not about being super flexible or achieving a perfect pose; it’s about learning to listen to your body’s cues and respond with kindness. 

Over time, yoga can help participants build a sense of safety and ownership over their physical experience, one of the great benefits of yoga for addiction treatment. This reconnection lays the groundwork for better emotional regulation, improved self-esteem, and healthier decision-making in recovery. When the body is no longer an enemy, it becomes a valuable ally in healing.

 

FAQs About the Benefits of Yoga for Addiction Treatment

While yoga is not a substitute for medical detox, it can ease symptoms like anxiety, insomnia, and restlessness during early recovery. Breathing exercises and gentle movement can support nervous system regulation and help clients feel more grounded in their bodies. Some people also find that yoga offers a healthy alternative when cravings arise, giving them a way to release tension without turning to substances.

Yes. Research increasingly supports yoga and mindfulness as promising complementary therapies for treating and preventing addictive behaviors. When used alongside standard treatments like therapy and medication-assisted treatment (MAT), yoga can reduce relapse risk, improve mood, and increase engagement in treatment. 

You don’t need to be flexible, fit, or experienced to benefit from yoga in recovery. Most classes are designed for all levels, and yoga instructors tend to be great at including beginners and offering alternative pose ideas. Sessions are often slow-paced and gentle. The goal of yoga isn’t to see who can hold the most perfect pose; it’s to reconnect with your breath, your body, and what you need in the present moment.

Many people use substances to cope with overwhelming emotions, and yoga offers a healthier path. Through breathwork and movement, yoga activates the body’s relaxation response, lowers cortisol (the stress hormone), and helps reduce racing thoughts or agitation. Regular practice can rewire your stress response over time, making it easier to stay present and make empowered choices.

Recognizing these patterns is an important step in healing, and therapy can help identify triggers, build self-awareness, and teach healthier ways of relating to others. Couples or family therapy may also be beneficial in repairing strained relationships and fostering more supportive dynamics. By working through trauma with professional support, many people find they can develop stronger, healthier, and more fulfilling connections with others over time.

Yoga is often paired with mindfulness meditation, art therapy, massage, or acupuncture in integrative treatment programs. At Outpatient Los Angeles, we encourage practicing yoga with evidence-based clinical care and other wellness practices to address the whole person, including mind, body, and spirit. Holistic therapies are not just about relaxation, though it’s wonderful when they are relaxing. They can also help reestablish balance and reinforce new, healthier patterns in recovery.

Yes. One of the core principles of yoga is meeting your body exactly where it is. Many people in early recovery are dealing with chronic pain, tension, or health concerns related to substance use. The good news is that yoga can be adapted. Chair yoga, gentle stretching, and restorative poses are all excellent options that allow you to move at your own pace. Yoga isn’t about pushing through pain; it’s about listening to your body and choosing what feels safe and supportive. Even breathing exercises or guided meditation can be powerful entry points if movement isn’t accessible yet. Your yoga practice is your own, and every small step you take is a meaningful part of your healing.

There’s no one-size-fits-all answer, but consistency is more important than intensity. Even short, 10 to 20-minute sessions a few times a week can make a noticeable difference in your mood, stress levels, and ability to stay grounded. Some people find daily practice helpful, while others start with one or two sessions per week. We encourage clients to find a rhythm that feels sustainable but not overwhelming. You might begin with guided classes, then explore building a home practice with the help of recorded videos or simple breath and movement routines. The key is to treat yoga as a supportive habit, not a pressure-filled obligation. Many people eventually find that yoga becomes something they look forward to practicing.

Yes, and for many, that’s one of the most transformative aspects of the practice. Addiction often comes with cycles of guilt, shame, and self-judgment. Yoga helps shift the focus from punishment to presence, from negative thoughts of “what’s wrong with me” to focusing on what’s happening right now. You’re encouraged to listen to your body, make choices that feel right for you, and notice your thoughts without believing everything they say. This kind of non-judgmental awareness can slowly rebuild your relationship with yourself, and you may begin to feel gratitude for your body’s strength or compassion for its pain. Over time, this self-acceptance can shine into other areas of your life, supporting healthier relationships and more confidence in recovery.  

Citations:

  1. https://pmc.ncbi.nlm.nih.gov/articles/PMC5812135/ 
  2. https://my.clevelandclinic.org/health/body/23266-parasympathetic-nervous-system-psns 
  3. https://pmc.ncbi.nlm.nih.gov/articles/PMC3646290/ 
  4. https://my.clevelandclinic.org/health/articles/22187-cortisol 

How to Overcome Childhood Trauma

Child covering ears while thinking about how to overcome childhood trauma.

Summary

Unresolved childhood trauma is one of the primary drivers of addiction. The most effective way to overcome childhood trauma is by using specialized, evidence-based therapies like EMDR and trauma-focused CBT to process these root wounds. Simply treating the addiction is not enough; about half of all people in recovery also meet the criteria for PTSD.

At Outpatient LA, we heal the root cause. Our outpatient programs in Los Angeles specialize in treating co-occurring trauma and addiction. Our expert clinicians are trained in EMDR, CBT, and other modalities to help you safely process these foundational wounds. This allows you to finally break the cycle of self-medication and build a life free from the weight of your past.

Therapist holding the hands of a child after talking about how to overcome childhood trauma.

 

How to Overcome Childhood Trauma

For many people, the wounds of childhood don’t fade with time. Trauma from early life experiences can profoundly shape a person’s thoughts, feelings, and interactions with the world as an adult. Left unaddressed, trauma can increase the risk of mental health struggles, substance use, or difficulty in relationships. The good news is that overcoming childhood trauma is possible with the right tools and support.

Why Healing Childhood Trauma Matters

Childhood trauma can alter brain development and stress responses, affecting both a person’s mental and physical health. The Centers for Disease Control and Prevention (CDC) defines adverse childhood experiences, or ACEs, as “potentially traumatic events that occur in childhood (0-17 years).” Examples include:

  • Experiencing violence, abuse, or neglect
  • Witnessing violence in the home or community
  • Having a family member attempt or die by suicide

People who have experienced ACEs are at significantly higher risk for depression and chronic disease, and the National Institute on Drug Abuse explains that “someone who has been through trauma or has experienced chronic stress might use substances like drugs and alcohol as a form of self-medication […] to temporarily cope with the distress they feel.”

Healthy Strategies for How to Overcome Childhood Trauma

Healing from childhood trauma is a gradual process that involves compassion, support, and evidence-based care. Some helpful strategies include:

  • Therapy and Counseling. Trauma-focused approaches such as Cognitive Behavioral Therapy (CBT) and Eye Movement Desensitization and Reprocessing (EMDR) can help reframe painful experiences and build healthier coping mechanisms. 
  • Peer and Support Groups. Groups like SMART Recovery or Alcoholics Anonymous (AA) can help those who have used substances as coping tools find accountability and connection.
  • Holistic Practices. Mindfulness, yoga, journaling, and creative outlets, such as art therapy, can help reduce stress and support emotional regulation.
  • Building Safe Relationships. Reconnecting with supportive loved ones or building new, healthy connections plays a powerful role in recovery from trauma.

At Outpatient Los Angeles, we understand how deeply childhood trauma impacts recovery. Our team integrates trauma-informed care with therapies and holistic wellness practices, empowering clients to face the past and move toward a more fulfilling future.

FAQs About How to Overcome Childhood Trauma

Yes. Research from the CDC shows that adverse childhood experiences (ACEs) are linked to increased risks for depression, heart disease, substance use, and even reduced life expectancy. Trauma can affect brain development and stress regulation, making it more difficult to cope with challenges later in life. Recognizing these long-term impacts underscores the importance of early and ongoing treatment.

Healing timelines vary for each individual. Some people notice improvements within months of starting therapy, while others may require years of consistent effort. Because trauma can resurface at different points in life, recovery is often best viewed as an ongoing journey rather than a one-time event. It’s important to avoid comparing your journey to anyone else’s and remember that healing will eventually come.

Supporting someone with childhood trauma requires patience, empathy, and encouragement. Listening without judgment and avoiding minimizing their experiences are important first steps. Loved ones can also benefit from education or family therapy to better understand trauma’s impact and how to provide healthy support.

Yes. Unresolved trauma can influence how people build and maintain relationships. Survivors of childhood trauma may struggle with trust, fear of abandonment, or difficulty setting healthy boundaries. ACEs can be linked to insecure attachment patterns in adulthood, which can make relationships more challenging. Some people may avoid closeness to protect themselves, while others may become overly dependent on partners or friends. 

Recognizing these patterns is an important step in healing, and therapy can help identify triggers, build self-awareness, and teach healthier ways of relating to others. Couples or family therapy may also be beneficial in repairing strained relationships and fostering more supportive dynamics. By working through trauma with professional support, many people find they can develop stronger, healthier, and more fulfilling connections with others over time.

Yes. Many people with unresolved childhood trauma turn to drugs or alcohol as a way to numb emotional pain or cope with intrusive memories. This self-medicating behavior can quickly lead to dependence or addiction. By healing trauma, individuals often experience reduced cravings, improved emotional regulation, and a stronger ability to manage stress. Addressing trauma directly can minimize reliance on substances and lower the risk of relapse for those already in recovery. 

Yes. Processing trauma can sometimes intensify uncomfortable feelings before things improve. Revisiting painful experiences in therapy may temporarily heighten emotions such as sadness, fear, or anger. This is a normal part of healing and often a sign that underlying issues are being addressed. It may be helpful to acknowledge that recovery is rarely linear and there may be setbacks or periods of emotional difficulty along the way. However, support systems such as therapy, peer groups, and mindfulness practices can help navigate these intense periods. With time and consistent support, many people find that these difficult moments give way to greater relief, clarity, and resilience. 

If memories or emotions tied to your past consistently interfere with daily life, it is probably time for professional help. Signs may include frequent nightmares, flashbacks, anxiety, depression, or difficulty maintaining relationships. Some people may use alcohol or drugs to cope, while others may feel detached, numb, or unable to trust others. Professional help offers a safe environment to explore these feelings and learn coping tools. If you’re unsure, even a single consultation with a therapist can provide clarity on whether further or specialized care would be beneficial. Reaching out for help is a courageous step toward breaking free from the impact of childhood trauma and building a healthier future. You can do this, and you deserve to live a life that is not defined by trauma. 

Citations:

  1. https://www.cdc.gov/aces/about/ 
  2. https://nida.nih.gov/research-topics/trauma-and-stress#stress-trauma 
  3. https://www.samhsa.gov/resource/dbhis/trauma-focused-cognitive-behavioral-therapy-tf-cbt 
  4. https://my.clevelandclinic.org/health/treatments/22641-emdr-therapy 
  5. https://smartrecovery.org/ 
  6. https://www.aa.org/
  7. https://my.clevelandclinic.org/health/symptoms/24875-adverse-childhood-experiences-ace