The Link Between ADHD and Boredom

by with No Comment Dating Tips, Guide and Advice


Key Takeaways

  • People with ADHD may feel bored because their brains need more stimulation for focus and attention.
  • Having activities on hand can help people with ADHD manage boredom before it happens.

Feeling bored usually happens when nothing in your environment captures your interest or attention. You feel there is nothing to do. Life is dull. Perhaps, you do not feel your life is fulfilling or meaningful.

Anyone can be bored in specific situations (state of being), especially when you are sitting in waiting rooms, doing mundane housework, not feeling challenged, or engaged in repetitive activities.

However, some people are chronically prone to feelings of boredom (trait), and the challenge of overcoming boredom is a part of their everyday life. This is more common in people who are extroverted, or in need of more social engagement than others. Others need excitement and crave novelty, and may engage in sensation-seeking behaviors.

People with attention-deficit/hyperactivity disorder (ADHD) struggle with boredom, making it difficult to stay focused and engaged if their environment is not stimulating or interesting to them.

Read on to learn more about the underlying reason for boredom, and why people with ADHD are particularly vulnerable. Explore ways to harness those uncomfortable moments of boredom and beat boredom before it strikes.

Boredom Vulnerability and ADHD

Boredom might start with your mind, but it can quickly affect your body and emotions too. For example, you might feel restless or fatigued and your mood can plummet. Boredom is one of the things people with ADHD fear the most and will go to great lengths to avoid it.

Individuals with ADHD require more stimulation in their environment to sustain their attention. This is related to the way their brain’s reward system works. Scientists believe there are lower levels of dopamine in the brain of someone with ADHD. As a result, more stimulation and effort are required to raise the levels of dopamine that help you feel motivated and enjoy what you are doing.

Low levels of dopamine can manifest as emotional and behavioral patterns including procrastination, low frustration tolerance, impatience, daytime sleepiness, and feelings of depression and anxiety. On the other hand, there can also be a tendency toward more impulsive, thrill-seeking, and risk-taking behaviors.

People with ADHD will seek activities that trigger dopamine release and may be more likely to enjoy roller coasters and theme parks, action-packed movies, video games, intense workouts, and extreme sports. However, there is also a risk of engaging in promiscuous sexual activity, reckless driving, spending, gambling, physical and verbal altercations, and substance abuse.

Adults with ADHD are always looking for things that are new or stimulating because when they are interested in something, the executive functions of the brain, like attention, focus, and motivation, click into gear and the brain works well.

Common Signs of Boredom

How many of these sound familiar?

  • You hang up the phone if you are put on hold; even if you were in the middle are resolving an important issue.
  • You eat something, even though you aren’t hungry.
  • You phone a person you don’t like that much, just to have someone to talk to.
  • You delay going to bed until you are completely exhausted to avoid the boredom of lying in bed waiting to fall asleep.
  • You create an argument with a service provider or someone you love.
  • You act in a potentially dangerous way. For example, you overtake a slow driver even if it’s not completely safe because driving behind them is boring.

The opposite of bored is interested, energized, and cheerful.

How to Overcome Boredom

Get to know yourself and your favorite ways to avoid boredom. Boredom busters include trying the new and different, spending time with people, doing adrenaline-rush activities, taking healthy risks, problem-solving, adding movement, being ‘hands-on’, etc. 

Meditation and exercise are two daily habits that help you to endure unexpected boring parts of your day.

When you know your favorite ways to avoid boredom, design your life around those things, so each day is interesting for you. This includes your job and how you approach the tasks in your job description, your hobbies, and as well as how you do the mundane tasks of life; such as housework.

Be Prepared

Life is full of delays, so have a variety of activities on hand. For example, if you are flying, take a book that you can get engrossed in, a magazine, and a puzzle book. If you will be sitting in a waiting room, bring the mail that you need to look through, your earbuds to listen to music, or a notebook so you can write things down as you wait.

Don’t leave things to chance, always have things on hand to keep yourself occupied in case of a boredom emergency.

Balance

It is good to have the self-awareness that you don’t like feeling bored and recognize the things that trigger boredom. Creating balance in your daily life can help you feel empowered to minimize your suffering.

If you procrastinate and avoid all of the boring daily tasks like housework, homework, yardwork, paying bills, making doctor’s appointments, etc., they will pile up into an overwhelming mountain instead of a bunch of little hills. Facing the mountain can be daunting, even paralyzing.

We recommend creating a daily routine committed to a mixture of boring and exciting tasks. If you can commit to carving out bits of time that are dedicated to the tasks you don’t enjoy, a little each day, and frame them in with more enjoyable activities before and after, you will find it isn’t as dreadful. Reward yourself for getting things done instead of procrastinating.

Use a Timer

Using a timer can make even the dullest things interesting, as it creates a sense of urgency and excitement. Play games with yourself. For example, see if you can do all the washing up in 15 minutes. Try to beat your record.

How to Tolerate Boredom

Unfortunately, boredom is not something that can always be avoided. It is important to learn how to find ways to cope during these times in order avoiding behaviors that may not be adaptive or appropriate for the situation.

Find a Focus

During moments when you find yourself faced with boredom, look for something that you can focus on. Is there a problem you are facing that needs to be solved? Make a mental list of pros and cons or possible solutions. Do you need to make a grocery list? Do you need to figure out what gift you are going to buy for your Mom for her birthday?

Finding a mental focus during dull moments can help keep your mind off your boredom and use your time constructively.

Practice Mindfulness

It can also be helpful to engage in brief moments of mindful thought. Pay attention to how you are feeling at the moment. Spend a few moments just focusing on your own thoughts as they happen. Try focusing on your own breathing. If you find your mind wandering, bring your attention back to the present moment.

Listen to Music or a Podcast

Sometimes mundane tasks just have to be done and you cannot procrastinate any longer. Make it more interesting by listening to your favorite music or turning on a podcast to stimulate your mind as you are doing the dishes or raking the leaves.

Daydream

If you find yourself really and truly bored with a dull, daily task (folding laundry, doing the dishes, etc.), try just letting your mind wander.

This gives you the ability to think about things that bring your joy or spark your interest, while still completing those monotonous jobs that simply need to get done.

Boredom Isn’t Always a Bad Thing

This may be hard to believe, but sometimes boredom is a good thing.

As a parent, it can be challenging when your children are bored. There is a tendency to want to keep them entertained or occupied in some way. Screen time is an all too convenient fix.

But consider this: These boring moments can force children to come up with creative ways to entertain themselves. Their imagination kicks into gear, and they come up with games and activities that they wouldn’t have if they were constantly rescued from boredom. They will build forts, perform a puppet show, play dress-up, sing songs, build Lego cities, etc.

The same is true for adults. If you can sit in the discomfort of boredom for a period of time and avoid scrolling through social media and binge-watching TV, you might find you can use this time for reflection. Get out a pad of paper, and come up with a list of new projects, creative activities, unexplored bucket list items, social groups to join, or volunteer work that may be fulfilling.

These dull moments can inspire personal growth, increase self-esteem, and enhance our sense of purpose and meaning in life. That sense of purpose helps carry us through the more mundane tasks of life.


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What Happens to Your Brain When You Cut Out Added Sugar for a Month

by with No Comment Dating Tips, Guide and Advice


Key Takeaways

  • Even if you don’t cut sugar completely, reducing it might help you feel more mentally and emotionally balanced (or at the very least, more mindful of what you consume).
  • Emotional eating isn’t a problem that’s automatically solved by cutting out any part of your diet—it’s a deeper issue that may require some self-work.
  • Talk to your healthcare provider if you find that your added sugar intake is impacting your mood, mental health, and/or energy.

I’ve never been one to turn down something sweet. A bar of chocolate to reward myself for a successful grocery shop, some dessert after dinner—since I only indulged a few times a week, I thought it was pretty harmless. 

But after noticing how sluggish, irritable, and foggy I felt after sugar-heavy days, I started wondering: could my sugar intake be affecting my mental health?

With that question in mind, I decided to cut out added sugar for an entire month. No packets of jelly beans, no sweetened boba teas, and no honey in my morning oats.

The Experiment

  • I’d cut out added sugars, including honey.
  • I’d allow myself to eat whole foods that contained natural sugars—for example, I could eat fruit or dairy. 
  • The goal wasn’t just to see how my body felt, but to observe whether eliminating sugar had any impact on my mood, energy levels, and mental clarity.

Week 1: The “Oh Wow, Does That Really Contain Sugar?” Phase

During my first week, I didn’t experience changes in my mood, but rather in my behavior and mindset. 

This experiment required me to pick up a new habit: reading nutritional labels and ingredient lists. Although giving up sugar was easy for the first few days, this habit was pretty hard. 

I was surprised to learn that sugar is in a lot of things. Most of my favorite savory treats contained sugar. Even my usual “healthy” post-gym treat—a protein bar—was off-limits.  

Surprisingly, I didn’t really have any sugar withdrawals, which can be common among people who typically consume a lot of sugar. 

“Cutting out sugar can trigger strong cravings since it affects the brain’s reward system, this can lead to withdrawal-like urges, and for some, it can feel very intense,” says Marjorie Nolan Cohn, MS, RD, LDN, CEDS-S, the clinical director of Berry Street. Sugar withdrawal symptoms often include headaches, fatigue, and mood swings. 

On day four, I had my first major challenge—I realized I could no longer grab some milk chocolate on the way out of the grocery store. Talking myself out of this was harder than I’d like to admit. 

The biggest challenge for week one? Choosing what to eat in a restaurant. Most menus don’t specify which dishes contain sugar, and there’s a surprising amount of sugar in savory dishes, like tomato-based curries and wraps filled with sugary salad dressings. 

By the end of week one, I felt like giving up. Although I didn’t have any major cravings, constantly checking food labels was annoying, and there were no notable benefits—at least, not yet. 

Week 2: A Shift in Mood and Energy

Around the 10-day mark, things started changing for the better.

Even if I don’t eat a lot of sugar in my day-to-day diet and my home-cooked meals, I tend to treat myself—a lot. Food is a go-to source of comfort for me, often to my detriment. My mindset is often along the lines of, “Oh, who cares? It’s just a treat. It’s a special occasion!” 

Because I wanted to stick to the experiment, I had to pause my “treat yo’self” mindset. As I was more mindful of sugar, I planned my snacks better, avoided getting takeout, and practiced more self-control while shopping for groceries. 

More importantly, I had to actually engage with my feelings instead of eating them away.

On my therapist’s recommendation, I paid attention to the uncomfortable feelings that’d usually lead me to eat, and I journaled about them instead. 

I also noticed some changes in my mood—finally! Because I wasn’t eating a lot of sugar and then crashing twice a week, my energy levels felt a bit more stable. This meant that my mood also felt more stable.   

Week 3: Mental Clarity and Emotional Balance

By week three, I was genuinely surprised by how good I felt. 

Not only was my energy and mood a little calmer, I was really chuffed with myself for managing to avoid sugar for such a long time. 

What I Noticed

  • No more brain fog. Because I wasn’t binging on sweet treats, I was getting through my workweek without feeling mentally sluggish. 
  • More emotional balance. Instead of feeling irritable for no reason, I was much more even-keeled.
  • More self-awareness. I was journaling about my feelings instead of numbing them with food, which was tough, but good. This practice in itself could have also contributed to my mood and mental clarity.

Another win? I realized that sugar-free treats could be just as good as sugary ones. I opted for nuts, dark chocolate, and fruit—all in moderation, of course—and found them to be really satisfying. 

Week 4: The New Normal

I’d love to say I wasn’t really thinking about sugar anymore, but honestly, the Cape Town summer meant that I desperately wanted an ice cream. 

Overall, though, my longing for sugar had decreased rapidly—a huge win in my books. 

By the end of week four, I found that: 

  • My energy levels were much better and my sleep improved.
  • I felt more emotionally stable, even on bad days.
  • I stopped instinctively wanting to treat myself.

The best part? I felt more in control of my choices. By pulling off this experiment, I showed myself that I can do hard things—and that I do have self-control, even when it comes to food. 

What I Learned From a Month Without Sugar

Cutting out sugar for a month was difficult, but it was absolutely worth it. Here’s what I learned:

1. Sugar Really Does Affect My Mood

I always assumed sugar just caused physical crashes, but it directly impacted my mood and patience. Without my twice-weekly sugar binge, I felt more emotionally balanced and less reactive.

2. Sugar Is in Everything

Seriously—check the labels. Even foods that seem nutritious (like yogurt, granola, or protein bars) often sneak in added sugar.

3. My Cravings Were More Mental Than Physical

By week two, I realized I wasn’t physically craving sugar—I was mentally associating it with comfort and stress relief. Breaking that habit was a game-changer, not just for my diet but for my emotional well-being. 

4. Small Changes Make a Big Difference

Giving up sugar was difficult, but it wasn’t the biggest sacrifice in the world—and the benefits made it totally worthwhile. I didn’t expect to feel this much better just by removing sugar. My energy, sleep, focus, and mood all improved, and I wasn’t constantly battling highs and lows.

5. I Can Do Hard Things

Self-trust is a constant struggle for me. I often assume I’ll bail whenever the going gets tough. By sticking with this experiment, I proved to myself that I could do it. Giving up sugar for a month might seem like a relatively small feat, but it drastically improved my self-image.  

Why I Decided to Cut Out Added Sugar

I don’t eat added sugar every day. Instead, I tend to indulge in a (very) sweet treat twice a week or so. I usually justify it by saying that I “deserve” a treat—to reward myself for a work victory, to celebrate a special occasion, or to comfort myself after a hard day. 

There’s nothing wrong with treating yourself. But I eventually noticed that my sugar binge led to some uncomfortable symptoms, particularly brain fog, poor sleep, and mood swings. 

“Excess sugar intake, especially from refined sources, can cause rapid spikes and crashes in blood sugar levels, which can lead to irritability, fatigue, and difficulty concentrating,” says dietician Jessica M. Kelly, MS, RDN, LDN, the founder and owner of Nutrition That Heals. “Over time, frequent blood sugar fluctuations can contribute to increased anxiety.”   

“Over time, a high-sugar diet may increase the risk of depression by causing inflammation and disrupting brain chemicals like serotonin and dopamine,” adds Nolan Cohn. “These ups and downs make it harder to manage emotions, making mood swings more frequent.”

A 2017 study, which looked at data collected from 23,245 people, found that higher sugar intake is associated with depression, particularly in men. Participants with the highest level of sugar consumption were 23% more likely to have a diagnosed mental illness than those with the lowest level of sugar consumption.

Over time, a high-sugar diet may increase the risk of depression by causing inflammation and disrupting brain chemicals like serotonin and dopamine.

—
MARJORIE NOLAN COHN, MS, RD, LDN, CEDS-S

Other research, like this 2024 study, also suggests a link between depression and sugar consumption—but the authors point out this connection might be because mental distress can lead to emotional eating and make it harder to control cravings.

For the purpose of this experiment, I needed to set some ground rules about the sugars I would and wouldn’t cut out. 

According to Kelly and Nolan Cohn, not all sugars affect mental health in the same way. “Natural sugars found in, for example, fruit and dairy, accompany fiber, vitamins, and antioxidants that are health-promoting and slow glucose absorption,” Kelly explains. “Refined sugars, like those in sodas and candy, can cause rapid blood sugar spikes and crashes which can lead to mood swings and brain fog.”  

Should You Cut Out Sugar Too?

I gained a lot from this experiment, but I wouldn’t say that everybody can or should cut out sugar cold turkey. 

“Cutting out sugar entirely, especially in an extreme or restrictive way, can negatively impact one’s mental health,” Kelly says. “A hyper-focus on avoiding sugar can lead to stress, anxiety, and disordered eating patterns.” 

And, as mentioned earlier, all sugars aren’t created equal (we want to be mindful of added sugars!). “It’s important to note that eating some sugar is OK, especially when part of a balanced overall diet!” Nolan Cohn says. “A registered dietitian can help you determine what’s the right balance for you, and how much you can enjoy without experiencing negative side effects.”

It’s important to note that eating some sugar is OK, especially when part of a balanced overall diet!

—
MARJORIE NOLAN COHN, MS, RD, LDN, CEDS-S

Instead of being extremely restrictive, which can lead to a cycle of restricting and bingeing, Kelly and Nolan Cohn recommend eating sugar mindfully and in moderation. 

Thinking of Cutting Out Sugar?

Gradually reducing your intake might be a more sustainable idea. Both dieticians suggest the following first steps:

  • Start reading nutrition labels and deciphering between naturally occurring and added sugars.
  • If you drink soda and juice, start swapping it for water, herbal teas, and other sugar-free options.
  • Stay hydrated, as dehydration can trigger cravings. Nolan Cohn recommends drinking half your body weight in ounces.
  • Prioritize quality rest, because a lack of sleep can increase ghrelin, the hunger hormone.
  • Ensure each meal contains proteins, healthy fats, and fiber to help you feel fuller for longer and to avoid sugar crashes.

Kelly also recommends learning to identify when you’re craving sugar for emotional reasons. “Journal, chat with a friend, draw something, or get some fresh air if the craving is coming from an emotional source,” Kelly suggests. 

If you’re an emotional eater like me, it might be worth working with a therapist or a dietician to help you manage emotional eating. Emotional eating isn’t a problem that’s automatically solved by cutting out any part of your diet—it’s a deeper issue that may require some self-work.

“In short, the best way to manage cravings is a holistic approach by focusing on self-care rather than cutting out or simply not eating sugar,” Nolan Cohn says. 

Will I Stay Sugar-Free?

Not completely. I won’t strictly avoid sugar forever, but I will be more mindful of it.

I’ll still enjoy dessert, but I won’t rely on sugar as a stress-coping mechanism. Instead, I’ll focus on whole foods, balanced meals, and paying attention to how sugar actually makes me feel.

So, would I recommend trying it? If you’re up for the challenge, and if you don’t have a history of disordered eating, this experiment might be worthwhile.

And trust me—your future, non-hangry self will thank you. 


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How to Stop Hair Loss From Antidepressants

by with No Comment Dating Tips, Guide and Advice


Key Takeaway

  • Hair loss caused by antidepressants is usually temporary and should resolve within about six months after stopping the medication.
  • Reducing the dose or switching to a different or generic brand of your antidepressant may help with hair regrowth.
  • Always talk to your doctor before stopping any medication.

Hair loss is an extremely distressing problem, and it’s generally not well-received by men or women. Often, the first sign of hair loss is a handful of hair in the sink or the shower drain, which typically causes panic. While men more often experience hair thinning and loss as they age because of genetics, which is called male-pattern hair loss, both men and women can lose hair for a variety of reasons, including autoimmune conditions, childbirth, extremely stressful events, thyroid disease, iron deficiency anemia, chemotherapy, and certain medications.

If you started a new antidepressant within the past few months, it may be one reason you’re seeing more hair on your brush. Unfortunately, while antidepressants exist to improve your mental health, some of the side effects can be a blow to your self-esteem.

While such side effects can be frustrating at times, the hair loss caused by antidepressants is usually temporary. 

Why Do Antidepressants Cause Hair Loss?

The type of hair loss generally caused by antidepressants is called telogen effluvium. Telogen effluvium occurs when your body is stressed in some way—perhaps by childbirth, illness, surgery, mental stress, poor nutrition, or medication—which causes hair follicles to enter into the resting stage (telogen phase) prematurely. Because more hair follicles are now in this resting stage, more hair is shed, leading to diffuse hair loss all over the scalp.

Is It Permanent?

The good news is that this type of hair loss is not permanent. Generally speaking, people will recover completely without any outside assistance in about six months once the medication is discontinued.

Is My Antidepressant Causing My Hair Loss?

While hair loss caused by antidepressant use is rare, it is a possible side effect for just about all antidepressants. One study suggested that bupropion had the highest relative risk compared to the selective serotonin reuptake inhibitors.

Unfortunately, because there are so many potential causes of hair loss, sometimes the only way to know for certain if your antidepressant is causing your hair loss is to stop taking it and see if your hair regrows, but this is generally not advisable.

Always talk to your doctor before stopping your medication.

What You Can Do to Help Your Hair Grow Back

Other than stopping your medication and being patient while the problem corrects itself, there really isn’t any specific treatment recommended for hair loss caused by antidepressants. However, there is some evidence, both anecdotal and in research, that supplements such as Viviscal and Nutrafol can encourage hair growth. In a 3 month, placebo-controlled study published in 2015, Viviscal, an extra-strength marine protein supplement, resulted in a significant increase in terminal hairs as well as significantly less hair shedding in women with thinning hair.

Rest assured that your hair will grow back, even if it’s not as fast as you’d like. While you wait, a different hairstyle or a hairpiece may help you feel better about your appearance.

What If I Need to Stay on My Medication?

If you need to remain on your medication there are a couple of options that may help.

  • One is to reduce your dose, which may be enough to allow your hair to regrow.
  • Another option is to switch to a different brand or the generic version of your medication, as it may be an inactive ingredient, rather than the drug itself, that is causing your hair loss.

If neither of these options helps, and you feel that you really can’t live with your hair loss, you will need to discuss with your doctor the pros and cons of switching to a different antidepressant.

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Additional Reading

  • Yüksel Kıvrak, İbrahim Yağcı, Mehmet Fatih Üstündağ, and Halil Özcan. Diffuse Hair Loss Induced by Sertraline Use. Case Reports in Psychiatry. September 2015.

By Nancy Schimelpfening

Nancy Schimelpfening, MS is the administrator for the non-profit depression support group Depression Sanctuary. Nancy has a lifetime of experience with depression, experiencing firsthand how devastating this illness can be.  


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Somatic Experiencing Therapy: Definition, Techniques, and Efficacy

by with No Comment Dating Tips, Guide and Advice


Key Takeaways

  • Somatic experiencing therapy helps by focusing on how stress and trauma affect the body and developing ways to release trauma.
  • Some techniques used in somatic experiencing therapy include bodily awareness, resourcing, titration, and pendulation to help people cope with trauma.

Somatic experiencing therapy is a type of alternative therapy geared towards helping people find healing from trauma. Created by Peter Levine, PhD, this therapy works on the principle that trauma gets trapped in the body, leading to some of the symptoms people with PTSD or people who have experienced trauma might experience. Through this method, practitioners work on releasing this stress from the body.

Many people who have experienced trauma, especially those who have experienced physical trauma such as domestic violence or sexual assault, can dissociate or disconnect from their bodies. Somatic experiencing helps them increase awareness of their internal experience (interoceptive, proprioceptive, and kinesthetic sensations).

Somatic experiencing therapy can help people by focusing on how stress and trauma affect the body. By increasing bodily awareness, developing ways to release trauma, and finding ways to relax the body, people can find relief. To learn more about how this works and whether it might be right for you, let’s look more closely at the techniques it uses, what it can treat, and what the research says about its effectiveness.

Techniques in Somatic Experiencing Therapy

Somatic experiencing practitioners use a framework known as SIBAM (Sensation, Imagery, Behavior, Affect, and Meaning) to help clients incorporate their bodies in processing trauma.

Typically, most therapy uses our cognitive skills to access our memories or traumas via “top-down” methods. However, somatic experiencing uses a “bottom-up” approach, which starts with bodily sensations before returning to our thoughts.

Sensation

You may not be used to sitting with the sensations that are constantly coursing through your body, or you may not have previously realized how they were linked with your emotions. You will begin with simply noting what you are feeling in your body.

Imagery

This part of the framework uses guided imagery (where the practitioner leads you through imagining a scene while you listen) or interactive guided imagery. The latter is an ongoing conversation between you and the practitioner where you share what’s coming up as you are being led through this exercise.  

Behavior

While much of this therapy consists of you reporting your internal experiences, the behavior part of Levine’s model involves the therapist observing your behavioral responses, such as your body language or posture.

Affect

This is how you display your emotions to the outside world, such as through your word choices, tone, and speed.

Meaning

Finally, this part of the model looks at how you perceive the therapy and what your experiences mean to you.

Other Techniques

Some of the main techniques used in sensory experiencing therapy include:

  • Bodily awareness: This involves learning more about how the body’s nervous system responds to stress and trauma. People then work to recognize the physical sensations they experience when they encounter stress or trauma.
  • Resourcing: This technique involves drawing on feelings of inner strength and resiliency to cope with problems.
  • Titration: In this technique, a therapist helps a person work through the traumatic memory, including the feelings and sensations they experienced at the time.
  • Pendulation: This process involves using relaxation techniques to swing the body from an aroused, anxious state to one that is calmer and more relaxed. With practice, people can achieve this more readily when they feel themselves experiencing a stress response.

What Somatic Experiencing Therapy Can Help With

Somatic experiencing therapy may be helpful with aspects of:

Trauma can have debilitating effects on the body. Somatic experiencing therapy can help by relieving the emotions, stress, and pain that have detrimental effects. For example, it can help relieve stress and pain associated with muscle tension.

Benefits of Somatic Experiencing Therapy

The trauma that is held within the body may lead to emotional dysregulation. It is believed that somatic experiencing therapy works by releasing the trauma that becomes “trapped” in the body. One aspect of this dysregulation is the freeze response, our body’s primitive defense against danger. This response would activate if someone were being chased by a tiger.

Unlike the “fight or flight” response that takes place in response to an acute threat, which causes the sympathetic nervous system to increase heart rate, breathing, and focus, the “freeze” response can cause the opposite.

The freeze response in the human body is akin to an animal “playing dead.”

It is said that the body doesn’t know how to distinguish physical trauma from mental trauma. If the danger is life-threatening, like that tiger, you may be able to physically shake off that fear once the tiger is no longer around. With emotional trauma, however, the brain can get stuck believing that you are still in a state of danger.

The freeze response may manifest in both cognitive and physical symptoms such as:

Cognitive Symptoms

  • Confusion

  • Detachment

  • Difficulty concentrating

Physical Symptoms

  • Difficulty moving

  • Slowed breath

  • Lower heart rate

Effectiveness of Somatic Experiencing Therapy 

While not much research has been published on somatic experiencing, one study, a randomized controlled trial, showed that 44% of the participants no longer met the criteria for a diagnosis of PTSD after treatment. 

One study looked at the efficacy of somatic experiencing interventions following a 2004 tsunami in India. While there was no control group, 90% of the 150 participants in one study reported either no symptoms or a reduction in symptoms at an eight-month follow-up interval following a single 75-minute session.

A 2018 study looked at the effects of somatic experiencing therapy to build resilience in health professionals at risk of vicarious trauma. The results indicated that a three-year somatic experiencing training course significantly improved quality of life and psychological symptoms.

A 2021 scoping literature review found that the current research on somatic experiencing therapy shows promise. However, more research using randomized controlled trials is needed further to assess its effectiveness and use for mental health conditions.

Things to Consider

While somatic experiencing therapy does not involve a complete retelling and processing of your past trauma like some other trauma therapies might, you will be asked to bring up some of these painful memories. Doing so may result in you feeling “activated” or feeling a high level of energetic arousal in your body. This may also be known as feeling triggered.

This may feel uncomfortable, but that is the point. Before reaching this stage, your therapist will work with you on “resourcing,” or finding tools that will help you self-soothe when you are feeling emotionally overloaded so that you can handle working with these memories when they come up in therapy.

How to Get Started With Somatic Experiencing Therapy

If you’re interested in this type of therapy, below is actionable advice that you can use to begin your search for this kind of care.

How to Find a Therapist

There are many therapists who may call themselves somatic therapists, but somatic experiencing therapy is a particular method, developed by Dr. Peter Levine. His organization offers training in this particular approach. You can find a list of practitioners on their website. 

What to Expect

Be prepared for your practitioner to ask you about your trauma history. Remember, this is your therapy, so you can only answer as much as you feel comfortable with. A good practitioner should recognize and respect that and work with you to feel safe as you disclose more. 

What Does a Session Look Like?

First, the practitioner or therapist will do a pre-interview to learn about your trauma and overall health history and answer any questions about your expectations. They will then ask questions centered around assessing how your body is responding to your trauma and stress.

The therapeutic process will involve facilitating states of arousal triggered by the trauma and sensations of safety and calm. This process of going back and forth between these states is called pendulation, and it focuses on recognizing these sensations. Trauma can interfere with our ability to recognize our internal state, and this technique helps us reconnect with ourselves and what’s going on in our bodies. 

This is practiced in the safety of your therapy so that you become familiar with these sensations and once learned you will hopefully be able to down-regulate on your own. Because of how our bodies hold and express trauma primitively, your therapist may see small movements that indicate your body moving into flight mode. You will learn to safely ride these somatic experiences out as you begin to heal.

Get Help Now

We’ve tried, tested, and written unbiased reviews of the best online therapy programs including Talkspace, BetterHelp, and ReGain. Find out which option is the best for you.


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How Do I Find Support Groups Near Me?

by with No Comment Dating Tips, Guide and Advice


Key Takeaways

  • You can find support groups by talking to your doctor or searching online.
  • Some apps help you find local group meetings, like the ones from Alcoholics Anonymous and Narcotics Anonymous.
  • Many support groups have online meetings available if you can’t find one near you.

Are you wondering where to find support groups near you? Many support groups offer local chapters in locations all over the U.S., but there are also online options to consider as well.

Participating in a support group, along with other medical and professional alcohol and drug treatment programs, can offer many benefits. A support group may help you recover by providing social support, helping you develop recovery coping skills, enhancing your motivation, reducing depressive symptoms, and increasing your psychological well-being.

This article discusses the purpose and benefits of a support group and what you can expect. It also covers where to look for different support groups based on your needs.

What Is a Support Group?

There are common misconceptions about support groups—including about what they can and cannot do.

A support group can be defined as a group of people who share concerns or experiences. These groups meet regularly to provide each other with advice, comfort, and encouragement.

While support groups can be important in the recovery process, they are not meant to provide treatment. Instead, their focus is on providing peer support, allowing members to share their stories, celebrate each other’s successes, and talk about coping strategies that may help.

Benefits of Support Groups

Family and friends are still an important source of support for people in recovery, but they aren’t always able to understand what the person might be going through.

Support groups help fill in an important gap in social support by providing the opportunity to talk to people who have been in the same situation and may be better able to empathize and offer tips coming from a lived experience.

Research has found that support groups help improve understanding and well-being while also lowering anxiety and depression. Other studies have shown that support groups can help improve treatment outcomes and decrease relapse rates for those with substance use disorders.

Recap

Support groups can offer inspiration and strength. They are not meant to provide or replace treatment, but they can help complement professional treatment during your recovery.

Tips for Finding Support Groups Near Me

The first step in finding a support group near you is often to talk to your primary care physician or mental health professional. They are often the best place to start when looking for a local support group.

You can also search for a local meeting via the websites of the various support groups. Many support group websites have directories listing local chapters.

Apps for Finding Meetings

Some organizations have apps you can use to find meetings. Some apps that allow people to find meetings in their area include:

You can still find a meeting the old-school way by looking up a phone number in the white pages of the local telephone book or online. 

Some databases are detailed and allow you to see which meetings are for newcomers or are wheelchair-accessible, non-smoking, or LGBTQ+-friendly, among other characteristics. Other pages are less detailed and may only have phone numbers or listings for you to contact the meeting organizers.

The following is a list of official mutual support group websites and meeting listings. If you cannot locate a face-to-face (in-person) meeting near you, there are many online meetings available.

Increased Online Offerings

Many organizations put their in-person meetings on hold during the COVID-19 pandemic, instead offering virtual meetings, phone calls, and emails. Many organizations have returned to in-person meetings post-pandemic, but online options are often still available. Contact organizers to get the most updated information on offerings and locations.

Alcohol, Drug, Prescription Medication Misuse

These groups include 12-step groups and those with other philosophies, as noted:

  • Alcoholics Anonymous: Search for the telephone numbers of AA Central Offices and Intergroups by zip code or state. The site does not give you locations of local meetings, but the Intergroup local sites have that information. You can find meetings around the world, which can be very useful when traveling.
  • Celebrate Recovery: A Christ-centered, 12-step recovery program for “anyone struggling with hurt, pain, or addiction of any kind.” The group offers Zoom as well as Facebook Live meetings.
  • Chemical Dependent Anonymous: Find a CD meeting by searching by state. It’s a 12-step program supporting “abstinence from all mood-changing and mind-altering chemicals, including street-type drugs, alcohol, and unnecessary medication.”
  • Cocaine Anonymous: A 12-step program for cocaine, alcohol, and other mind-altering substances.
  • Crystal Meth Anonymous: Search for CMA meetings by zip code and distance. They are a 12-step program.
  • Dual Recovery Anonymous: A 12-step program for those who have a psychiatric disorder and a substance use problem.

  • Life Ring Secular Recovery: Search for a Life Ring meeting for drug or alcohol recovery by location or join an online meeting. The Life Ring philosophy differs from the 12-step programs in that it does not require you to rely on a higher power but believes in supporting your ability to strengthen your sobriety and weaken your addiction.
  • Marijuana Anonymous: Search a list of in-person and online meetings by location. There are also apps for iOS, Android, and Windows that can be used to search for meetings. It is a 12-step program.
  • Moderation Management: See a list and map of meetings around the world or join in telephone meetings. Moderation Management supports responsible drinking rather than a philosophy of total abstinence.
  • Narcotics Anonymous: Search the meeting database by location. You can also download an NA Meeting Search app for iOS or Android.
  • Pills Anonymous: A 12-step program with meetings around the world.
  • SMART Recovery: Search the SMART recovery meeting database by country or state. SMART is not a 12-step program, but a self-help addiction recovery program for substance and alcohol use.

  • Women for Sobriety: An abstinence-based group for women facing drug or alcohol addiction, WFS offers in-person meetings as well as video conferencing meetings and an online support

Sex Addiction, Disordered Relationships, and Abuse

Support groups for sex addiction, disordered relationships, and abuse include:

  • Love Addicts Anonymous: A 12-step program for those with “distorted thoughts, feelings, and behavior when it comes to love, fantasies, and relationships.”
  • Sexaholics Anonymous: A 12-step program for those who want to “stop lusting and become sexually sober.”
  • Sex & Love Addicts Anonymous: Find a meeting by searching by state or province. This is a 12-step program for those with “an addictive compulsion to engage in or avoid sex, love, or emotional attachment.”
  • Sexual Compulsives Anonymous: A list of International SCA meetings in-person and online. This is a 12-step program.
  • Sexual Recovery Anonymous: A 12-step group for those who desire to stop compulsive sexual behavior.
  • Survivors of Incest Anonymous: A 12-step program for those who are over age 18 who were sexually abused as a child.

Disordered Eating and Food-Related Problems

Support groups for problematic food-related behavior include:

Emotional and Mental Health Recovery

Support groups for emotional and mental health recovery include:

Financial and Acquisition Problem Behavior

Support groups for financial and acquisition problem behavior include:

  • Debtors Anonymous: 12-step program for compulsive debtors.
  • Gamblers Anonymous: A group to support recovery from problem gambling and are guided by 12-step principles.
  • Spenders Anonymous: A 12-step program for those who want to recover from compulsive spending and taking on debt.
  • Workaholics Anonymous: WA meetings include phone meetings, online meetings, or in-person meetings in the United States or internationally. This is a 12-step program for those who are compulsive about work.

For Families and Codependents

These meetings are for those who have relatives and friends with addictions and problem behaviors. In addition to these groups, there are often links to family recovery groups for specific addictions or behaviors on the sites for the programs dedicated to them.

  • Adult Children of Alcoholics: Find an ACA meeting by location search. They also have online meetings and phone meetings.
  • Alanon and Alateen: Search for an Al-Anon Family Group meeting by location in the United States and Canada. You can also use the site to find online meetings, international meetings, or phone meetings.
  • Codependents Anonymous: A 12-step program for recovery from unhealthy relationships.
  • Families Anonymous: Get a PDF file of FA meetings by state. This is a 12-step program for those who have a family member with an addiction or problem behavior.
  • Nar-Anon: A 12-step group for friends and families of people with substance use disorders.
  • Recovering Couples Anonymous: A 12-step group for couples who want to restore and maintain their relationship in recovery.

How to Join a Support Group

For most support groups, all that is required to join is a desire to begin recovery. Most people join a support group by simply walking in the door of a meeting near them. No invitation is required and there are no dues or fees. For members, there is often a voluntary collection.

That said, there are “open” meetings for members and non-members and closed meetings for members and prospective members only.

Depending on the type of meeting, you might come across some of the following codes that indicate a more exclusive support group or additional services offered:

  • (ASL) American Sign Language
  • (BS) Book study
  • (CF) Child-friendly
  • (D) Discussion
  • (G) Gay/lesbian
  • (M) Men only
  • (P) Participation
  • (SS) Step study
  • (W) Women only
  • (WA) Wheelchair access

What to Expect From Support Groups

Once you’ve found a support group near you, it can be helpful to learn more about what you might expect form your first meeting.

If you or a family member is dealing with an addiction or mental health disorder, a support group near you may be the ideal place for them to feel less isolated and to learn from others with similar problems and shared experiences.

Mutual support groups often begin by asking members to introduce themselves, or they may start by asking a member of the group to volunteer to share something with the group.

If you are anxious about your first meetings with your support group, you might find it helpful to ask a family member or friend to attend with you. Some important things to remember:

  • Respect the confidentiality of other members of the group. People may share powerful stories and difficult experiences. It is important to respect their privacy and keep the information you hear between you and the rest of the group.
  • Don’t feel pressured to participate. You’re often not required to talk in a support group—you can share as little or as much as you’d like—so you can observe the group before deciding if it’s the right one for you. It’s important for you to be comfortable with the group so you can eventually open up and get to know your peers.
  • Ask questions. If there is something you don’t understand or some process specific to the group that isn’t clear, don’t be afraid to ask. The others in your support group can provide helpful information to help you feel stronger and more empowered on your path to recovery.

Remember that support groups are what you make of them. If you are willing to be open and honest and a good listener who supports fellow members, you will get a lot out of your group, including hope and motivation for a healthier you.

By Buddy T

Buddy T is a writer and founding member of the Online Al-Anon Outreach Committee with decades of experience writing about alcoholism. Because he is a member of a support group that stresses the importance of anonymity at the public level, he does not use his photograph or his real name on this website.


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