Non-substance addiction

Behavioral addiction or non-substance addiction refers to destructive habits or processes that may feel like they are taking over your life. Just like when using substances, these behaviors produce a short-term reward (a decrease in anxiety or positive mood that might feel like a “high”) that may cause someone to continue to engage in them. 

While these behaviors may not necessarily be “addictive,” it may be difficult to try and stop doing them—or, they may cause a decrease in functioning in your day-to-day life. This lack of control is a core concept of addiction.

Though some experts disagree on what behaviors you can actually be addicted to, many do agree that repeating certain behaviors can be problematic. These are a few of the more commonly discussed behaviors that might lead to non-substance addiction:

• Gambling
• Online gaming
• Phone or Internet use
• Sex
• Pornography
• Shopping
• Social media
• Food and eating disorders

Chemical addiction and behavioral addiction operate somewhat similarly in terms of how they affect your brain. In general, addiction interferes with your brain’s normal function. When you do something enjoyable, the brain releases dopamine, which has the effect of making you feel pleasure or otherwise generally good. The desire to experience this sensation over and over can result in uncontrollable cravings over time.

Our behavioral addictions are usually caused by the desire to feel good, or to distract, numb or soothe us from feeling bad. Many of them are perfectly fine activities in healthy moderation and most people will not get addicted to using them. But when your desire to partake in these activities becomes self-destructive or simply uncontrollable, it can have devastating effects on your relationships as well as your mental and financial well-being. 

Regardless of what behaviors can be addictive and at what point they can be classified as an addiction, if you find yourself lacking the ability to moderate your engagement with something you find to be self-destructive, it can be a helpless feeling. But, it is an extremely valid one. You’re not weak just because you’re struggling with an addictive behavior: Addiction is a mental health condition. 

One of the best ways to curb behavioral addiction is to develop a healthy strategy to deal with a particular stressor or emotion instead of the addictive behavior. Fortunately, there are many different healthy coping mechanisms you can try, and finding one that works for you is key. 

Take the time to consider what triggers your desire to engage in the behavior–whether it’s an emotion, a situation or an event–and then take small steps to replace that action with something else you find enjoyable. It doesn’t have to be just one thing, and trying a few things before something sticks is totally normal.