Tools for Overcoming Substance & Behavioral Addictions | Ryan Soave
My guest is Ryan Soave, LMHC, a leading expert in addiction recovery with extensive experience helping people heal from all types of substance and behavioral dependencies. We discuss actionable tools for breaking out of the addictive cycle and staying free of obsessions and compulsions. We also examine the relationship between trauma and addiction.
We explore the full recovery process—from detoxing and physical stabilization to building distress tolerance. We review evidence-supported tools to structure your life at each stage of recovery and highlight the power of learning “self-directed state shifting” through yoga nidra (NSDR), breathwork, meditation and prayer.
We explain how to recognize signs of addiction in yourself and others, and the treatment options available across all levels of resources, from residential programs to 12-step. If you or someone you know is struggling with any kind of addiction, this episode offers practical steps to break free and stay free.
Read the episode show notes: https://go.hubermanlab.com/GoMGP2H
*Thank you to our sponsors*
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*Timestamps*
00:00:00 Ryan Soave
00:01:32 Addiction, Addictive Behaviors, Relief
00:06:10 Rehab, Detox, Physical & Emotional Stability
00:13:33 Sponsors: BetterHelp & Levels
00:16:08 Recognizing Addition; Video Games, Parents & Responsibility
00:23:38 Experiencing Real Life vs Addictive Behavior; Dopamine Dynamics
00:29:38 Drugs & Feelings; Reordering Your Life; Roles, Kids vs Parents
00:40:03 Sponsors: AG1 & LMNT
00:43:13 Tool: 30 Days Abstinence & Addiction; Impact
00:46:10 Creating a Life Post-Addiction, Jellinek Curve
00:55:30 Tool: Emotional Weather Forecast, Gratitude, Plan, Strivings
01:02:48 Connection with Others, Mental Willpower Throughout Day, Defining Best Self
01:08:39 Emotional Weather Map, Navigating Life
01:10:16 Sponsor: Function
01:12:03 Tolerating Stress, Sailing Analogy, Discomfort
01:16:03 Building Distress Tolerance, Proactive Behaviors, Cold Plunge
01:23:55 Stilling Leads to Seeing, Tool: Recognizing Stress Response; Relationships
01:30:56 Yoga Nidra, Non-Sleep Deep Rest (NDSR)
01:38:54 Yoga Nidra & Authenticity, Breaking Patterns
01:45:45 Yoga Nidra Timing, Regulation of Autonomic Nervous System; Breathwork
01:52:53 Sponsor: Waking Up
01:54:28 Alcoholism, Social Acceptability, Community, AA, Powerlessness
02:02:23 Gambling, Kids & Susceptibility
02:08:58 Transmuting Energy, Running, Dopamine, Feelings
02:15:41 Cocaine, Amphetamine, Stimulant Addiction
02:18:21 Overcoming Porn Addiction, Shame
02:30:03 Struggle, “Discomfort Appetite”
02:36:09 Addiction Treatment, Detox, Rehab Centers, 12-Step Meetings, AA
02:46:54 Is Addiction the Problem?, Trauma, Stress & Addiction Cycle
02:49:05 GLP-1 Agonists & Addiction Treatment?, HALT; Addicted to Stress?
02:52:44 Sugar Addiction, Caffeine; Ibogaine, Psylocibin & Considerations
02:59:56 Helping Someone With Addiction
03:04:58 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
31 Comments
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Thank you for your interest in science! — Andrew
Normally, people get stuck with addictions when they consciously decide to quit doing something, but their subconscious mind is not ready to quit yet.
This leads to a person getting overrun by the compulsive urges and addictive thoughts once a person has tried to force themselves to quit
The addictive thoughts and compulsive urges are coming from the subconscious mind
That's why they appear out of nowhere and then you become conscious of them.
This normally causes a battle within which ruins the person's mental health and decreases their chances of actually quitting
To change the subconscious mind, you need to spend some time each day reflecting and articulating why you want to change and the way you intend to live
This can be done through the 533 routine which I developed or you can create your own routine with the principles that I will share with you
People do not quit addictions because they force themselves to quit. They only quit when their mind is ready
The 533 routine is powerful because it makes your mind ready 🧠
There is the subconscious mind and there is the conscious mind
Keep your chin up and stay along the path. You can do this and I will be here with you every step of the way 🌞
I was needing this episode in my life right now.
This is such a great episode and so fitting with my life right now. Thank you Andrew for the constant motivation in your hard work with these podcasts. It helps more people in so many ways that you don't even know!
Do you consider inviting Martin Seligman? He researched and wrote a lot on reilience, which seems to be a common topic for a lot of episodes on this channel
Annie Grace and the PATH for gaining freedom from/understanding/changing your relationship with alcohol (in particular). For me, the key was switching shame to curiosity. Also, the information and science in her book, This Naked Mind
I tried AA but something about calling myself an alcoholic just did not resonate with my essence. Two cents🤷🏼♀️
Admittedly, I’ve only caught this podcast now and then but this installment is the one that is the most applicable to my life and the world I see before me. Mind-fullness, NSDR and positive stressors in life (working out, cold water therapy, etc…) aren’t overnight fixes but they are helping to build a foundation that are beginning to bring positive transformation in my life. Raising two small boys at home and working at a successful marriage come with an enormous amount of stress along with my past patterns of behavior add up to a recipe for a volcano. But putting what I’ve learned from the good Dr. Huberman, Soave and others are helping to build a stronger boat in the storms. Thank you!
Thank you Andrew.
Thank you.
2.2 hours of the Host doing all the talking + .90 of an hour when Guest gets a few words in edgewise 😅😅😅
From min 31 ….. using a substance the first time and for the first time feeling like `me`, `normal`, `complete´.
i always had this with MDMA and i think it is because my inhereted braim chemistry is a bit off.
And i think different people have this with different substances depending on how ( in specific ways)
their inhereted brain chemistry is off or got put off in childhood ( certain receptors expressed less etc…)
This was was great episode, thank you.
Thank you both. For applying logic and science surrounding addiction.
We have a Military Veterans group through the Martinsburg West Virginia
Martinsburg Veterans Hospital.
We meet via video discussions on active addiction and Recovery.
Every so often you'll release an episode that is absolutely PURE GOLD! YOU'RE SO AWESOME BROTHER
The thing about shame is.. the less you talk about it, the more you have. – Brene Brown
This is definitely in my top 10 favorite episodes. Keep up the good work, Andrew. 🙌🏾
3:52 real addicts/alcoholics will be unable to answer this question honestly in majority of cases. Their sense of self-control and reality is skewed beyond comprehension in most cases I've worked with. Understanding this powerlessness takes some years of literal hell. Some die while searching for the answer to this question, or trying to prove themselves exceptions to the rule.
Any time I get a chance to learn the science of a complex subject such as addiction I'm always relieved to know that even though it's complex we can all learn exactly what is all going on to begin to actually get a grasp of the situation thank you Dr Huberman !!
Dr Huberman, can you please do a podcast on "connection with others" I try to do this all my life, but people have been nothing but a disappointment. I actually get more trauma,anxiety, depression when I deal with people that it has isolated myself and turned from being extroverted to introverted just like that. I hear this common theme saying "connect with others" but people are toxic, and I really can't find any support system outside common therapy related. So is there another solution as to simply just connecting with others is the most important thing to psychology health?
2:33:54 “we are like senseless children who sink from suffering but love its causes”
That was great Andrew.
This was a great discussion, as usual. Thank you. It would be grand if someone could address, in particular, food addiction/eating disorders. I know that you've had guests on who touched on this topic, but it seems no one has any real solutions. The subject seems to be glossed over. I believe dealing with disordered eating is more difficult than dealing alcohol and drugs. We humans must eat several times a day. I know you know this, but we who deal with binging, for example, have to face the issue constantly throughout the day, which becomes a part of the problem. We can't step away from it. We can get therapy, if we can afford it, but changing eating habits often involves a complete lifestyle shift. If other people live in the house, well, good luck. Disordered eating doesn't destroy lives as obviously as alcohol and drugs do. It's just this insidious thing that "eats" away at you everyday, all day, three times a day, minimum. The "diet" industry has made a mint off of our struggle, and provided no real solution, in the end. I don't know if there's someone out there who really knows how to help. Are there protocols? Just askin'.
Beautiful conversation. Really enjoyed this one.
Can't wait to listen to another master class by Huberman on addiction and self harm! As a semi brain damaged, recovering addict, who now works as a recovery coach, these are my FAVORITE kind of podcasts. All the kinds of topics I talk about on my channel just from my own personal addiction experience. You're the man Huberman! KEEP DOING THESE!
Dr. Huberman, a couple of years ago you made a video on the affects of Cannabis on the Brain and Body. You said that you would make a video on how to reverse affects of cannabis if used during adolescence. You said there is some potential for reversal. I am absolutely devastated there is no video on this yet, honestly. Please make it🙏🏻💙
Fantastic episode. Helpful to me personally, but so interesting just as a source of education and knowledge. Always love watching Dr. Huberman give us a lesson in how to listen actively! Thank you to both.
I need to quit nicotine pouches. Anyone any experience with this? Any tips?
Help me. I am addicted to screens.
Thank you for this video.
Un lujo de principio a fin. Gracias.
The voices are so close!?!
Excellent content.Thank you for your great knowledge and your selflessness in sharing, Dr. Huberman.Your success is well earned and deserved.
As someone actively recovering from Panic Disorder and Agoraphobia a lot of this discussion hits home and is 100% accurate. Distress tolerance is central/paramount in recovery. Acceptance, allowance, doing nothing in response to triggers, detaching from your thoughts/feelings (watching them/mindfulness) are all parts of recovery. Logically I know whats going on, however once your body dumps the stress hormones/chemicals..you literally just ride them out letting go of everything and get out of the way of your body and let it do its thing. The tricky part is actively going into/towards a hurricane knowingly what may happen (thoughts/feelings) and actively accepting that over and over and over again until you don't care if it happens or not. It is possible to be uncomfortable and safe. Scared and safe. Fear is only a feeling. Retraining your reaction is a healing pain, avoidance and giving into old patterns is perpetuating your suffering. Your reaction is your gateway to your recovery. You are not alone. Hope this helps someone that may need it.
Would love to see you sit down with Dr. Neil Nedley. I know he has been mentioned on your podcast before with his new start program but he has an excellent depression and anxiety recovery program that changed my entire life.
So grateful for all the hours you put in to education about all the things! I love it. Thank you for all of it.