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Introduction..........................................................................................................................8
An Evidence-based Approach ............................................................................................8
The Problem with Common Treatments....................................................................... 17
Chapter Summaries.......................................................................................................18
Chapter 1............................................................................................................................22
Gaining An Understanding................................................................................................ 22
The Addicted Brain....................................................................................................... 23
All Addiction Is Essentially the Same...........................................................................29
Chapter 2............................................................................................................................32
Perceptions, Memory And Learning..................................................................................32
Homeostasis Of The Brain............................................................................................33
Emotional And Rational Brain......................................................................................35
Learning and Habits...................................................................................................... 41
Memories without Learning..........................................................................................44
Unexpectedness and Novelty........................................................................................ 45
Chapter 3 Predisposition And Prevention .........................................................................49
Few are Immune From Addiction................................................................................. 50
Implications of God or Higher Power...........................................................................54
Chapter 4............................................................................................................................59
What's Your Drug Of Choice?........................................................................................... 59
Pornography – A perfect drug ..................................................................................... 60
Internet Addiction ........................................................................................................... 65
Food Addiction – Overeating and Obesity....................................................................66
Artificially Stimulating The Brain ............................................................................... 69

Smoking – a quick mood booster..................................................................................69
Marijuana – lost in thought .......................................................................................... 70
Alcohol – perceive less ................................................................................................ 71
Depressants – chemicals of sedation.............................................................................72
Stimulants – difficulty falling asleep............................................................................ 73
Hallucinogens – psychotic-like experiences.................................................................73
Lesser-known Addictions..............................................................................................74
The Addictiveness Of A Drug ...................................................................................... 76
Chapter 5............................................................................................................................79
Stress, Fear and Unloved................................................................................................... 79
Stress is Fuel to a Fire...................................................................................................80
Negative Emotions and Attachment..............................................................................81
“The Fear Center”......................................................................................................... 84
Considering a Sober Life ............................................................................................. 88
Why Love is Necessary.................................................................................................91
Chapter 6............................................................................................................................97
How to Really Evoke Change............................................................................................97
How People Really Change ......................................................................................... 98
Motivational Interviewing ..........................................................................................100
The Spirit of Motivational Interviewing..................................................................... 103
A Practical Example Of MI.........................................................................................105
Chapter 7.......................................................................................................................... 111
Changing The Brain........................................................................................................111
Having a Balanced Life...............................................................................................112

Neuroplasticity and Neurogensis ................................................................................113
Meditation................................................................................................................... 114
Can Exercise Heal the Brain?.....................................................................................118
Feast and Famine.........................................................................................................118
Chapter 8..........................................................................................................................127
Changing Your Thinking..................................................................................................127
Addiction Changes Your Life .....................................................................................128
Change How You Interpret Events..............................................................................128
Distorted Thinking...................................................................................................... 131
Obsessive and Compulsive......................................................................................... 135
Chapter 9..........................................................................................................................141
Steps To Quit Addiction.............................................................................................. 141
Quitting Pornography and Sex Addiction................................................................... 142
Quitting Tobacco.........................................................................................................147
Quitting Alcohol..........................................................................................................155
Quitting Drugs.............................................................................................................160

Truth of
Addiction
Understanding the
Science of Addiction
By A. Scott Roberts

Introduction
An Evidence-based
Approach

Biography And Background
You may be a bit apprehensive about quitting. Most people are. The thought of
quitting can spark panic and fear. But do not worry. This book is not intended to
scare you into quitting by bombarding you with all the health related risks,
confronting you with ultimatums or attempting to strengthen your “willpower,” as
common treatments employ.
In fact, scaring someone into quitting, confronting them or persuading them to

quit can be more detrimental than DOING NOTHING. You read that right. The
research on this point is provided in chapter 6.
Most addict's remember the first time they smoked or drank, yet they do not
remember the day they became addicted. Addiction is insidious and so
misunderstood that people get tied up in it and don't know how they got there.
More often than not, those that realize they have an addiction will also realize,
however small part of them, wants to quit. So why don't we just quit? Why don't
we muster up enough willpower to kick the addiction? Non-addicts often raise
this perplexing question in their minds when they see an alcoholic destroy his
marriage, his health and acts like a blubbering fool in public. Why would anyone
want to do that to themselves?
Addicts that are seeking help - or even entertain the idea of getting help - will
discover that there is much more to addiction than the strength of one's will.
Addicts exercise willpower in other areas of their life, but when it comes to

1
quitting they simply can't. Not because they do not want to quit, but because
there is something else. Something that is subconscious.
Many addicts try quitting over and over again. They break promise after promise
to themselves and those they love. Yet they still continue.
Quitting an addiction is accompanied by apprehension and fear. Fear of being

without your drug of choice. Fear that social situations will not be the same. Fear
that you won't have as much confidence you once did. Fear that you will not have
a crutch to lean on when you feel overwhelmed by stress or anxiety. These are
very real concerns to an addict.
Identity crisis is a common experience for those who have spent years in their
addiction. They can't imagine what it will be like without using their drug. It has
become a part of them, just like eating or drinking. The thought of living without
addiction sparks panic - the very emotions that researchers know triggers relapse
and cravings.
Most imagine addiction as something they have to give up - like a dear friend that
you have leaned on when times got tough or a crutch to stabilize your mood
when nothing else will do. The very thought of giving up a part of you that you
have come to know so well is frightening.
You may be fearful that you will loose yourself in the process and that you won't
be able to deal with the pressures life demands of you. But you will discover that
addiction is nothing you give up. You gain nothing from it and all the reasons you

2
may have for continuing to use are completely invalid, this is the result of the
addicted brain.
My Story
I struggled with addiction for many years. I had my first drink when I was 14
years old. When I was 15 years old I started an awful habit of chewing tobacco.
At age 17, I attended my first AA meeting and spent 6 months at an inpatient
recovery program. In 2008, after I quit tobacco, I had surgery on my gum and lip
to replace the damage caused by years of chewing tobacco.
I have experienced losses caused by addiction, both directly and indirectly. I

have seen it negatively affect my life and destroy the lives of those I love. The
moment I started to manage addiction successfully, was the moment I stopped
trying so hard to “overcome” it, and instead, use simple methods backed by
evidence, science and research.
Fueled by my discovery and my success in abruptly quitting, I wanted to help

others to do the same. I went on to receive my Master's degree in rehabilitation
counseling from Utah State University, I helped conduct research in delayed
discounting experiments and I have worked in various counseling settings
dealing with addiction, disability and mental health.
I must tell you that many addiction recovery programs use basic 12 step
programs. These 12 steps largely have to do with turning to a Higher Power (or
God), which can be beneficial to some, but unfortunately, it also feeds the
assumption that addiction only affects those the weak-willed. This is where an
error lies.

3
The obvious goal of addiction treatment is to enable and sustain long-term

sobriety. So why then do common addiction treatments fail to produce enduring
and sustainable change? This has been a problem since the inception of
conventional treatment which stemmed out from the Minnesota Model developed
in 1949. Since then, it has remained relatively unchanged - even though the last
60 years of research has discredited it's effectiveness.
In no way would I want to discourage someone from seeking help, but I

ENCOURAGE seeking the right help. Help that is driven by research. The 12
step model is beneficial to some. The positive support system attained through
group therapy and AA shows promise. Even the expensive and acute recovery
methods do have certain aspects that can be beneficial. Getting away from the
opportunity to use and away from common triggers, even for a short time, can
help.
But enabling sustainable and enduring change is something that conventional

treatments lack. They often produce dismally low success rates.1,2,3
Once the acute methods are over, once therapy session ends and once
counseling is completed, the addict finds himself in same place, around the same
triggers and in the same environment. He still has the same impulses, the same
uncontrollable cravings and intrusive urges. This is why addressing the desire,
not the behavior, is what ushers long-term change.
This book focuses on understanding the biochemical implications of addiction,

the research-guided methods that address urges and cravings, and how the
brain changes as a result. The Truth Of Addiction System can work for any
addiction, whether it be to food, pornography, alcohol, tobacco, drugs or internet.

4
Spirituality and evolution
In order to clear up misconceptions about addiction, understanding some

elements of evolution can be of great help. Before offending anyone, I would like
to state that I personally do not think evolution precludes God or that the idea of
God precludes evolution. To me, and for the purpose of this book, these ideas
can be complementary, not contradictory.
Asking if we exist because of God or if we exist because of evolution, is like

asking if an apple is either red or spherical. These are different categories that
describes different processes. When it comes to understanding addiction, having
a grasp on how the brain has evolved is exceptionally helpful. So is
understanding spiritual practices that activate the brain and actually change it.
Creation helps to explain a supernatural mechanism at work, while evolution, a

scientific category, describes why things change over time and how the stars,
galaxies and all life on earth is different as they were in the past. Likewise, the
human brain has developed in remarkable ways, and understanding this point
offers great insight into addiction.
Individuals with mental illness, physical disabilities, psychiatric disorders or

“psychological defects” is often misunderstood. Some attribute strange and
erratic behavior primarily to moral deficits. Christians of old held onto this belief.
The bible record describes disciples asking Jesus, “Master, who did sin, this
man, or his parents, that he was born blind? Jesus answered, “neither hath this
man sinned, nor his parents: but that the works of God should be made manifest
in him” (John 9:3).

5
I ask that you set aside judgments for now, and at times, re-examine your
perspective you may currently have.
It is important to not discredit science, nor “spiritual” alternatives. Elements of

meditation, a type of spiritual practice, has shown to dramatically change the
brain, long-term.4 When the brain changes, behavior and perception changes.
In other studies, the prefrontal cortex (a higher functioning brain associated with
decisions) is activated and strengthened from mind-body exercises which
improved recovery.5 Now imagine if you could combine the most effective
research-backed methods to target addictive behavior. This is what the Truth Of
Addiction system set out to do.
The evolved brain
It is often the lesser-known practices that are incredibly successful. Examining

the brain and how it developed tells us why. Charles Darwin postulated two main
concepts: that species on earth were once descendants of earlier species and
that the process of natural selection drives evolution. I would like to explain the
second concept as it relates to addiction.
Natural selection pushes evolution by the adaptations of species to

environmental challenges. What this means, is that the organism who develops a
beneficial adaptation to the environment will increase likelihood of survival and
increases the possibility the gene will pass to offspring. Conversely, the organism
that fails to adapt, decreases the likelihood of survival and contributes fewer and
fewer genes.

6
Scientists have viewed evolution as physical changes in species, but they more
recently understand that there are psychological processes that have developed
and changed over time as well. The behavioral and psychological processes help
explain why people become addicted and stay addicted.
Addiction directly stimulates the limbic “reward” center in the brain. Addiction
doesn’t just spike chemicals to make us feel better, but in fact, can be a way of
compensating for a lack of “Darwinian fitness.” Simply put, there is an expected
gain that is associated with mind-altering substances and the relief of discomfort
from one's drug of choice. Gaining relief, escaping pain and seeking pleasure is
deeply rooted in the conservation of human life and the prosperity of species. 6
Addiction activates the archaic reward center in the brain and its neural circuitry
that enabled species to survive on earth for millions of years.
Compared to other parts of the brain, the limbic “reward” system is denser than
other brain structures. It is also found in lower forms of life. Researchers tell us
that this same limbic “reward” system that humans currently have was found in

7
ancient organisms millions of years ago.7 This limbic reward center reinforces a
species survival by prompting it to engage in behaviors that help it to relieve
negative emotional states and for it to seek comfort and pleasure. These
behaviors that pushes an organism to survive include obvious behaviors such as
eating, drinking and sex.8
Today these “natural” rewards have been altered and distorted in a complex way.
We are hard-wired to gain relief and seek pleasure because in the past, acting on
these impulses has enabled us to survive. But today, putting a stick up to the lips
and lighting it to inhale the toxic fumes, has no survival value. In fact, it is killing
us.
Some addictionologists strongly believe humans are very susceptible to addiction

because substances “trick” the brain by directly tapping into our ancient
evolutionary processes of survival through defense and safety (escaping either
physical or psychological pain).9 Addicts use to feel better. They use because
they fear quitting. They use to stave off emotional and physical pain. They fear
the terrible lows without their drug and the perceived confidence acquired by it.
But this is a delusion.
Stress is one of the major psychological states that trigger addictive behaviors.
There is a very strong physiological link between the stress response and the
limbic system of the brain (discussed more in chapter 6). Instead of correctly
managing negative emotional states, such as stress, addicts show a type of
displacement behavior by seeking addictive substances that directly spikes
chemicals in the brain. Whereas our ancestors would flee, escape or change the
situation to make them feel safe.

8
When examining animals under stress in a cage and nowhere to go, they show
displacement behavior too. They start chewing their cages, scratching
uncontrollably, or bang their heads to discharge nervousness. Drug addicted rats
in a cage with stressful stimuli will consume drugs at much higher rates then
normal.10 They haven't anywhere to go. Nowhere to flee, no where to play,
nowhere to explore and just be a rat.
Human addicts, just like the rats, feel trapped. They feel they haven't anywhere
to go. Drugs have a hold on them. Loneliness, boredom, anger, stress or
frustration seems unavoidable and unmanageable unless they have their drug. A
common belief was that relapse was caused by physical dependency, but
researchers know the cause is emotional states that humans so earnestly try to
eliminate an alleviate.11
The cure for addiction, is to have the addict take himself out of the cage.
The Problem with Common Treatments

The reason why common treatments aren’t as successful as hoped, is because
addiction is treated with acute remedies that are not driven by evidence-based
guidelines.
“Our whole treatment system with its innumerable therapies, armies of

therapists, large and expensive programs, are founded on hunch, not evidence
and not science.” -William White ~ Senior Research Consultant at Chestnut
Health Systems

9
“Treating alcohol and other drug dependence solely through repeated episodes
of detoxification and brief stabilization is clinically ineffective and constitutes a
poor stewardship of personal and community resources…” It requires “a shift that
will de-emphasize expensive, high intensity acute care and emphasize lower-
intensity, lower cost and more enduring recovery support services.” - Enoch
Gordis ~ Director of NIAAA
Instead of throwing addicts in a rehab facility for a few days or weeks,

empowering the addict to use evidence-based tools to change himself, is most
effective.

10
Chapter Summaries
Chapter 1 covers the fundamentals about addiction, discussing the two-
part brain that is constantly pushing and pulling against each other in a
battle of inner values and immediate emotional payoff. The limbic system
is a part of the brain that is concerned with seeking pleasure and avoiding
pain, while the prefrontal cortex warns us of such behaviors.
Chapter 2 discusses how the brain alters in favor of the limbic system at
the spike of dopamine (a neurotransmitter) and how dopamine plays an
important role in memory formation and learning. When the reward system
is overstimulated with dopamine and other chemicals, it skews our
perceptions, making us think our drug is more pleasurable, more valuable
and more important to us than it actually is. As a result, we build these
false perceptions and beliefs around our life of addiction.
Chapter 3 covers the cultural, environmental and genetic factors that have
shown to put some at greater risk of addiction. Some of these differences
contribute to having a less-excitable reward system in the brain, while
others, poor social support systems. One's upbringing, genetics and
environment plays crucial roles not just acquiring addiction, but also in
successfully managing it.
Chapter 4 explains how the brain uses different mechanisms that make
certain behaviors “addictive.” Novelty, unexpectedness and anticipation
spikes dopamine in the brain. Some behaviors, including shopping or
internet addiction, becomes addictive because novelty is a flagrant
characteristic. Gambling is addictive because of the unexpectedness of

11
the reward. There are many types of addictions that exploit these
mechanisms that you need to be aware of.
Chapter 5 describes the common emotions and feelings addicts

experience. Fear is a major emotional experience. Addicts often fear their
life without their drug. They fear withdrawal symptoms. They fear not being
able to deal with stressors. This chapter also explains why love can be
therapeutic, it boosts dopamine in the brain and can lead to long-term
success by making our addiction unnecessary.
Chapter 6 is dedicated to helping loved ones with addiction. The research

reveals that trying to confront, pound truth into, or even persuasion is
ineffective and can be detrimental to helping an addict. In fact, research
shows that those who are able to make their own decision to change are
more successful in recovery. This chapter will focus on the evidence-
based techniques of evoking change within an individual, even yourself.
Chapter 7 introduces the practices that help addicts to cope with their
situation. This chapter reveals why love and support is needed during
recovery and why love actually trumps all other urges. Love and drugs
have similar effects on the brain. They both spike dopamine at dramatic
levels. However, love can push an addict towards getting help or
committing to recovery. This chapter also reveals the methods to properly
train the brain to alleviate cravings.
Chapter 8 contains powerful methods that help to reboot the brain out of
destructive habit loops. This chapter emphasizes the importance of
developing proper coping skills to deal with cravings and urges. Addiction
is a learned behavior. Likewise, managing addiction is also a learned

12
behavior. It requires an addict to learn to respond differently to urges,

cravings and intrusive thoughts, than they did in the past.
Chapter 9 outlines action steps when beginning to manage addiction.

Many addicts, on the road to recovery, do not know where to start.
Chapter 9 outlines essential steps to maintaining long term sobriety.

13
References
1. R. G. Smart, Spontaneous Recovery in Alcoholics: A Review and Analysis of the Available Research, Drug and Alcohol
Dependence, vol 1, 1975-1976, p. 284.
2. Thomas Prugh, Recovery Without Treatment, Alcohol Health and Research World, Fall 1986, pp. 24, 71 and 72.
3. Sehnert, 1992; Larson, 1992 “Seven Weeks to sobriety”
4. Davidson, R. J., and A. Lutz. 2008. “Buddha’s Brain: Neuroplasticity and Meditation.” IEEE Signal Processsing
Magazine (January 1) 25(10):176–174.
5. Carmody, J., and R. A. Baer. 2008. “Relationships Between Mindfulness Practice and Levels of Mindfulness, Medical
and Psychological Symptoms and Well-being in a Mindfulness-Based Stress Reduction Program.” Journal of Behavioral
Medicine 31:23–33.
6. Panksepp, J. 2006. “Emotional Endophenotypes in Evolutionary Psychiatry. Progress in Neuro-Psychopharmacology &
Biological Psychiatry 30:774–784.
Hall, W. 2002. “Taking Darwin Seriously: More Than Telling Just So Stories.” Addiction 97:472.
7. MacLean, P. 1990. The Triune Brain in Evolution: Role in Paleocerebral Functions. Plenum.
Jain, S., S. L. Shapiro, S. Swanick, S. C. Roesch, P. M. Mills, I. Bell, and G. E. R. Schwartz. 2007. “A Randomized
Controlled Trial of Mindfulness Meditation Versus Relaxation Training: Effects on Distress, Positive States of Mind,
Rumination, and Distraction.” Annals of Behavioral Medicine 33:11–21.
8. Hall, W. 2002. “Taking Darwin Seriously: More Than Telling Just So Stories.” Addiction 97:472.
9. Nesse, R. M. 2002. “Evolution and Addiction.” Addiction 97:470–471.
Nesse, R. M., and K. C. Berridge. 1997. “Psychoactive Drug Use in Evolutionary Perspective.”
10 - 11. Littleton, J. 2000. “Can Craving Be Modeled in Animals? The Relapse Prevention Perspective.” Addiction.

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Chapter 1
Gaining An
Understanding

15
The Addicted Brain

Researchers find that a heavy drug user's brain has structural and functional
differences when compared to a non-addict's brain. The addicted brain changes
in a response to becoming over-stimulated by drugs. The brain reacts in a
defensive manner because it likes to keep every component and structure in
balance. When parts of the brain are thrown off it's natural homeostatic state, it
compensates in other ways.
After some time of over-stimulation, the brain's limbic system actually starts to
diminish receptor availability (what transmits chemical signals) because it thinks
the brain is producing too many.1
Tolerance, the process of taking more of a drug to get the same result, builds
because the reward system is becoming less and less efficient. Addicts often
experience their initial use pleasurable, but after some time, end up needing their
drug just to feel normal. This is a symptom of the addicted brain.
Addiction soon becomes a viscous cycle because the addict will take more of
their drug to combat the dulling of their reward system. From the dulling of their
reward system, they require more of the drug. The addicted brain without artificial
stimulation, makes life feel less arousing, dim or depressing.
Addiction is strongly connected to the limbic system of the brain, but can also be
strongly impacted by an opposing part, the prefrontal cortex...

16
The two-part brain
There are basically two main parts to the brain. The limbic system and the
neocortex. The neocortex is the spongy part of the brain that sits on top of the
dense limbic system. The prefrontal cortex, part of the neocortex, is a high-
functioning part of the brain. It controls many higher-functioning activities such as
planning, assessing and weighing options. It is also in charge of our conscious
behavior. It has been referred to as the “CEO of the brain.”
The limbic system, is a lower-functioning part of the brain. It is primitive and

primarily concerned with survival. It is subconscious. It has no ability to delay
gratification. It is pleasure-oriented. There are no values or morals associated
with the limbic system. It is a region where they do not exist.

17
When it comes to understanding these 2 parts of the brain and how they interact
in the context of addiction, we credit James Olds and Peter Milner, psychologists
from the twentieth century. These psychologists accidentally made a significant
discovery that forever changed the way we look at the brain. Examining lever
pressing in rats, these researchers discovered chemicals spiking in the rat's brain
that led to a reinforcing pattern of behavior.
The limbic system's structure and function in humans and animals are
remarkably similar and has one primary goal: survival. To the limbic system, pain
which is either physical or psychological, is something to avoid and pleasure is
something to pursue. This is how organisms on earth survived for millions of
years. They were “rewarded” through a spike of chemicals when engaged in
survival behaviors, such as sex, food and safety.
The limbic system is our brain's built in motivational-system that guides and
directs behavior through reinforcement. As a result, chemicals start to spike, not
only when we are engaging in the survival process, but also when we are close
to it (or anticipating these activities).

18
What this means is that the brain is hard-wired to release a small spurt of
dopamine at the thought of you having your smoke, watching others around you
drink, or smelling your drug nearby. The brain gives a primer, telling you, “your
reward is near.” When dopamine spikes, it increases attention to what it thinks is
a relevant event.
You cannot necessarily control this. This is because the limbic system responses
are mostly subconscious.2 This is a major reason why addiction cannot easily be
willed or wished away.
Researchers believe that nearly 90 percent of human behaviors are driven by

this subconscious limbic system. These subconscious behaviors reveal
themselves when you step outside in freezing temperatures and your body
begins to shiver. It also controls the beating of your heart and the blinking of your
eyelids. These are survival directed behaviors that is strongly tied to the
autonomic nervous system.
The remaining 10 percent of the brain is controlled

by the conscious brain, which is the rational part that
plans, reasons and understands consequences. The
major different between an animal brain and human
brain, is that the human brain has a large prefrontal
cortex.
These two parts of the brain, the limbic system and the prefrontal cortex, push
and pull against each other. The limbic system seeks pleasure, while the
prefrontal cortex warns us of such behavior and the consequences that would
follow.

19
The prefrontal cortex is a relatively new feature within the life of the earth. The
development of the limbic system pre-dates the prefrontal cortex in both
evolution and human development. The amygdala (part of the limbic system) is
completely developed by the time humans are 5 years old, whereas the
prefrontal cortex is still developing into our mid-twenties.
Not only has the limbic system developed before the rest of our brain, but it is
more dense, allowing signals to pass more quickly and smoothly. This helps to
understand why urges and cravings can appear very strong and immediate, as if
they came out of no where.
Many addicts start their addiction early in life. A period when their prefrontal
cortex hasn't fully developed yet. For example, children are exposed to some
form of pornography as young as 11 years old. This potentially pleasurable
stimuli of pornographic images impacts the limbic system so strongly that it can
even create an “emotional memory.” An emotional memory can override normal
memory formation, resulting in images being recalled much easier and can
overshadow other memories.3
The same goes for the first use of drug, alcohol or tobacco. The pleasurable
experience of your first drug high creates a memory that is more vivid, easier
recalled and diminishes the memories of negative experiences associated with it.
If you recall, when you have the urge to use your drug of choice, the positive
effects of using – relieve stress, calm the nerves, socialize – are quit vivid. But
what about all the times your drug made you sick, weak or feel filthy? Your not
thinking about them. You are thinking about the pleasurable experiences you'll
receive or the relief you'll gain.

20
The immediate psychological payoff addiction provides, tricks the brain into
thinking that it is doing a good thing - that it is contributing greatly to your
survival. The immediate payoff from your addiction keeps you addicted. The brain
doesn't care about the months of declining health that may follow.
Delayed discounting, also known as temporal discounting, refers to the way that
people discount (decrease in value) rewards as they become further from the
present. This means that the further a reward is in the future (or past) the more it
becomes less valuable. We give greater value to those immediate or “now”
rewards. And the brain greatly over-values them too.
When an addict has been using for a long time, the addiction starts to cause a
deficit of dopamine (and other neurotransmitters) in the brain. This makes the
addicted brain really value “now” relief. Our brain pushes us to seek out
something pleasurable by sending signals in the form of strong cravings or urges
when it experiences these deficits of dopamine.
It is important to keep in mind that the cravings that an addict often experiences
happens regardless of his or her desire to stop it. The cravings are usually not
welcome and despite the repeated commitments to quit, the strong and powerful
cravings continue.

21
All Addiction Is Essentially the Same

Scientists understand addictive behaviors as having a “common neural currency.”
This is because the involvement of the primary neurotransmitter, dopamine and
the activation of the limbic region of the brain is the same regardless of the drug.
Drugs such as alcohol, marijuana, methamphetamine, heroin, cocaine,
pornography, high-sugary food consumption and even gambling creates a
pleasurable experience in it's user by over-stimulating dopamine in the limbic
“reward” center.4
This explains why these substances become addictive. For some, this may seem
counter-intuitive because some drugs such as opium and alcohol are classified
as depressants, while others are classified as stimulants. Some drugs give us
energy, while others make us sleepy.
Some are addicted to food and sugary sweets, while others are addicted to
pornography. These behaviors are obviously different from each other. But inside
the brain, the same region is stimulated and the primary neurotransmitters are
spiked. An addiction is really an addiction to chemicals, and the addictive
behavior is the venue.
The reason that certain addictive behaviors feel different to the user, is caused by
the way it affects non-dopamine neural networks. 5 Some drugs are more
appealing to some people than to others. However, research shows us that if a
drug of choice isn't available, we'll seek something else. A smoker will vape or
chew, an addict to narcotics will drink and an alcoholic will consume high-caloric
foods in an effort to feed the brain's demands for dopamine.6

22
Compulsive nature of addiction
Compulsive behavior is engaging in behavior repetitively and in some cases,

without gaining anything from it. The compulsive component of addiction
manifests itself when an addict starts to ruminate on their drug, becomes
increasingly preoccupied on it, and then acts out on the urges.
Similar to someone with OCD (obsessive-compulsive disorder), the “acting out”

part leads to relief or respite of the urge. Addiction traps the addict into a habit
loop, in which the addict obsesses about using their drug, and these dominating
thoughts are perceived to only be assuaged though using.
When you are minding your own business, cleaning the dishes, filing paper work,
or working on the computer and all the sudden the thought of using pops into
your mind. You likely redirect your attention to the task at hand, but again, the
thought comes back, and perhaps, even stronger. Pretty soon, your urges and
thoughts become dominating to the point they may feel as if that's the only
thought going through your mind. At this point urges literally feel “urgent.”
If you struggle with controlling your internet use, you MUST check Facebook. If
you are a smoker, you MUST have a smoke. If your weakness is junk food, you
can't keep your thoughts off that donut, you MUST have it. You MUST take
another pill, drink or smoke, because you CANNOT go any longer without it. Or
so you think...
These thoughts and urges tell you that you MUST do something right away. And
you really FEAR that you MUST as if something really bad would happen if you
didn’t.

23
References:
1. Molecular and Cellular Basis of Addiction, Science Magazine, October 3, 1997.
2. Blakeslee, Sandra (2002). "Hijacking the Brain Circuits with a Nickel Slot Machine." The New York Times (February 19),
Sec. F, 1.
3. Grady, Denise. "The Hardest Habit To Break: Memories of the High." New York Times, October 27, 1998.
4 - 5. Neese R.and Berridge. K. (1997) Psychoactive Drug Use in Evolutionary Perspective. October. Vol. 278 no. 5335
pp. 63-66.
6. Grant L.P., et al. (2004) “Nutrition Education is Positively Associated with Substance Abuse Treatment Program
Outcomes.”Journal of the American Dietetic Association; 104(4):604-10

24
Chapter 2
Perceptions,
Memory And
Learning

25
Homeostasis Of The Brain

Homeostasis is what scientists refer to when they speak of the brain being
properly balanced. The brain contains around 100 billion neurons which
communicate to each other by tiny molecules called neurotransmitters.
Neurotransmitters are the chemicals in the brain that send signals, while neurons
are the cells that transmits these signals.
There are groups of neurons that have specialized functions and are organized
into multiple structures within the brain. In order to function at an optimal level,
neurons must maintain homeostasis - or an internal balance - among their
constituent neurons, as well as balancing with other brain structures.
The brain tries to keep every component and system balanced by keeping
neurotransmitters firing at appropriate times.
The brain has developed built-in networks to detect and anticipate any
malfunction so that it can resolve and restore it back to harmony. Basically, the
brain can recognize anomalies and trigger a response in attempt to correct it.
When the brain cannot maintain natural homeostasis, maladaptive behaviors

result. The brain becomes imbalanced from drugs, alcohol and cigarettes
because the brain's checks and balances cannot keep up with the chemical
fluctuations.1
The affects of addiction begins at a molecular level and can alter the normal
functioning of both neurotransmitters (signals) and neurons (what sends signals).

26
As a result, the transmission of signals is altered and this affects the way an
addict thinks, acts and behaves.
The addict may not realize it, but addictive behavior ends up changing his
perception and values. One obvious result, is that addicts starts to exaggerate
the positive qualities of using their drug of choice, while diminishing the negative.
Addicts may feel, and truly believe, that

addiction is doing something for them. As
one of my friends who heavily smoked
explained to me, “I never really remember
the negative side of smoking, all the
coughing and wheezing, I only remember
how it made me feel the very moment I
took that puff.”
Addicts start to remember how the addiction initially made them feel, and they
keep on chasing those positive experiences, but it is never quit achieved as it
once was. Those with addiction start to believe that it is the addiction that keeps
them feeling grounded and stable. It is what lessens anxiety and stress. It is what
keeps their confidence up and makes them feel relaxed.
But this isn't true. It is addiction that feeds anxiety, stress and diminishes
confidence. I am not just speaking about the long-term impacts of addiction, but
also the short-term. Avoidance feeds anxiety and stressors. And giving in to your
drug, drink or smoke is an avoidance behavior. Instead of dealing with the
challenges of life, you avoid them by changing your perception of an event
through mood altering substances.

27
Pretty soon, you realize you need more and more of the drug because a new “set
point” of normal is forming. A point at which you must take more of the drug to
feel normal. Addicts begin taking drugs to feel high, but end up taking them to not
feel low.2
Really try to realize this. Realize that what you are doing to yourself is causing
the very issues you wish to control. The things you wish to obtain by your drug of
choice, confidence, stability, relief or comfort, are the very things addiction
worsens.
Emotional And Rational Brain

The brain has been described by neuroscientists as a “team of rivals.” 3 This is
because the brain is a multiple structured system in which different structures
fight against each other for dominance. In order for the brain to operate properly,
it must be at balance.

28
The limbic system and the prefrontal cortex (part of the frontal lobe) was
explained in the previous chapter. These two brain structures have also been
referred to as the emotional and rational brain.
Addictive behaviors, including drug-taking, cigarette-smoking, binge drinking,

over-eating, compulsive pornography use, directly affects the emotional system.
While the rational brain structure competes to warn the individual of the
consequences of such behaviors.4
This explains why many addicts feel

as if there is a different part to them
– a part that wants to quit, while the
other part URGES them to
continue...
Family members of addicts often

describe their loved one as a Mr.
Jekyll and Dr Hyde, because addicts
often exhibit sudden mood changes,
and sometimes, as the parent of one
client stated, “do not seem like themselves.”
The behavior resulting from the addicted brain often confuses onlookers. it is
common for friends or family members to tell an addict that he or she is not
committed enough to quit, and presume he or she can quit if they REALLY
wanted to.

29
Family members and friends have a genuine concern, and when addicts break
promise after promise, lack of commitment is quite a reasonable conclusion.
But research tells us that there is something else. Something else that prevents
an addict to quit. Research has shown that addicts often have impaired abilities
to comprehend, assess and follow through, not because of will power, but
because of the brain becoming imbalanced.
In the case with heavy drug use, those who are addicted can loose the ability to
recognize emotions and facial expressions of others, become less able to
recognize social cues, and even decrease empathetic responses and have an
increase in aggression.5 The neural parts of the brain involved in the functioning
and regulation of emotions can change. Basically, the emotional brain takes over.
This results in an inability to make proper decisions and less able to manage
one's own emotional state.6

30
However, the brain is malleable and even the heaviest drug addicts can
successfully recover. The brain is always changing by our behavior and thoughts.
Just living a sober life, researchers have found the brain to start going back to
baseline. As with one example, alcoholics that stopped drinking for a short time
showed improvement in memory, attention and visual functioning. 7
Addiction has been called a “chronic relapsing disease” 8 by scientists because of

these brain changes that make relapsing seem “inevitable.” But scientists also
know that the brain can recover and even make subtle changes overtime,
through creating new neural networks.
Studies show that those who obtain long-term sobriety actually relapsed around
two to three times.9 It is important to not get too discouraged if you or someone
you love relapses. Contrary to popular belief, relapse can be a stepping stone
through recovery, not a stumbling block. Make it something you can learn from.
Flooding the brain with chemicals
Some addictions spike natural chemicals in the brain, such as engaging in

pornography addiction, while others, mimic the chemical composition, such as
taking pharmaceutical drugs.
Heroin is classified as an opiate and is one of the drugs that mimic the natural
neurotransmitters called opioids. This neurotransmitter is responsible for easing
pain and promoting a gratifying sense of well-being. The molecular structure of
heroin is nearly identical to the natural-occurring opioids. When an addict takes
heroin (or other opiates) it actually docks directly onto the brains receptors,
stimulating the reward system at much higher concentrations than what the brain
is normally used to.10

31
Marijuana does something similar. Marijuana contains a component – THC or

tetrahydrocannabinol - that mimics natural neurotransmitters in the brain called
cannabinoids.
Some drugs do not directly increase the output of neurotransmitters but uses
different mechanisms. Cocaine, for example, prevents dopamine from being
mopped up in the brain. Whatever the drug of choice may be, the result is the
same: stimulating the reward system through excess dopamine and other
neurotransmitters, giving the user a sense of euphoria, comfort or ease. 11
The brain's reward system and it's naturally occurring chemicals, such as
dopamine, norepinephrine and serotonin have been used by ancient life and is
found in anthropoids, invertebrate phyla and mollusks. 12
The same neural systems activated by our modern drugs were used millions of
years ago before the development of rational thought or consciousness. This
explains why humans are very susceptible to addiction. From an evolutionary
standpoint, human brains are not designed to deal with such ready to access

32
rewards that directly stimulate the motivational-incentive system that pre-dates

rational thought and helped species on earth to survive through millions of
years.13
Pharmacological agents and even high-speed internet is completely new features

in our modern environment. Our brain is constantly becoming over-stimulated by
these new features and some become increasingly addicted to these new drugs
and new ways of administration.
Just think about this for a moment, addiction taps into our primitive motivational
brain structure that helped life on earth to survive. You can witness this survival
mechanism at work when you witness yourself or those around you sacrifice
almost everything and anything to obtain their drug of choice.
To non-addicts an addict's behavior is irrational. Why in the world would one

continue to smoke knowing the severe health risks? Why would one sell all they
own to get their next fix? Why does a family man continue to drink when
threatened with divorce?
To reiterate, the great delusion about addiction is that it is really doing something
for them. Some really believe it. Because addiction taps into our survival parts of
the brain and exploits the very mechanisms that helped our ancestors to flee to
safety, escape pain and find comfort, a drug takes priority and is viewed as a
cure-all for life's ills, pressures and challenges. It gives them a sense of
Darwinian fitness, without actually increasing the oranism's (human) survival. In
fact, it could be doing just the opposite, killing them.

33
Unfortunately, addiction will probably get worse over time. Humans are always
seeking new ways to deal with life’s pressures, and the more technology and the
more novelty introduced into our society, gets us addicted.
Learning and Habits

The limbic “reward” system is also a key component to memory, motivation and
learning.15 Memories are greatly influenced by addiction. In fact, the Harvard
Mental Health Letter called addiction a “memory affliction.” 16
The hippocampus of the limbic system is very important to memory. It takes

short-term memories and stores them into long-term memories. Memories are
created by a learning response associated with cues. 17 Basically, what this
means is that drug-taking paired with the environment in which it occurred,
creates memories that are recalled more easily. 18
Researchers observed animals self-administer drugs over regular behaviors. The

researchers discovered that these animals learned to associate certain stimuli
and the details of their environment, to drug-taking. The animals preferred to be
in areas where they were previously given the drug, even days after it was
removed.19 Similarly, humans that are addicted are cued to the sight of a beer
bottle or the environment in which they drank in the past.
When there is a repetition of an experience, such as drug taking behavior the

brain fires neural signals along the same neural network, strengthening the
branches. When this happens, signals travel more smoothly. Then the

34
connections become stronger and stronger and an act of learning occurs in a

process known as “long term potentiation, (LTP)”20
What this really means is that having a thought over and over again makes it
more difficult to not have that thought. If an addict is honest with himself he will
find that his thoughts of using his drug of choice increase not only in intensity but
also in frequency.
Same goes for engaging in a particular behavior. After time, the behavior is
harder not to engage in. A behavior becomes more “automatic” and more
solidified by the connections in the brain and thus requires less conscious effort
to perform it.
Soon the brain gets stuck or “locked” in a habit that requires little conscious effort
to maintain. Not only do behaviors become more automatic, but thoughts of using
your drug of choice soon seem to come out of no where.

35
The building up of habits, whether good or bad, is a learning process. What this
means is that repetitive thoughts or actions solidify neural connections in the
brain, allowing more signals to travel and allowing them to travel more frequently.
In some cases, it seems almost impossible to stop these thoughts and behaviors.
Most people, when they try to stop a bad habit, they often react by fighting or
trying to suppress the urges and thoughts of using. This doesn't work because
the urges and thoughts (messages) come from the subconscious limbic system
where there are very strong and dense neural connections. In fact, any threat to
these messages, such as trying to suppress or fight them, actually feeds them
and makes them stronger!21
So suppressing urges and thoughts doesn't get rid of them. Trying to use
willpower to combat them is also ineffective. So what does work? The answer is
to unlearn them. As I mentioned before, addiction is a learning process. What I
mean by addiction as a learning process, is that addiction builds up through long-
term potentiation (LTP) in the brain. It does this by straightening neural
connections and neural networks, then the opposite must be true as well. A
weakening of neural connections and networks also occurs.
When signals stop firing down the same neural sequence, the pathway becomes
weak. An element in successful quitting an addictive behavior, is not to focus so
much on fighting or suppressing the cravings, urges and thoughts to use, but to
focus on building a new ones.
Just by changing the way you react to cravings and thoughts will change your
neural connections. It isn't just the behavior that needs to be addressed, but also
the thoughts. By doing so, the end goal is to change your desire.

36
Memories without Learning

There is another way in which learning occurs. Very pleasurable experiences
such as one's first drug high has been shown to interfere with the process of
“normal learning” (LTP). Dr Julie Kauer, a lead researcher, conducted an
experiment in which morphine was administered to rats. The LTP was disrupted
within the limbic system which revealed that the memory of the morphine taking
behavior made a lasting impact on the brain.22
What was discovered through further experimentation is that very pleasurable

and very frightening experiences can make a memory, not by the repeated neural
firing (LTP), but from one single and powerful signal!
These types of memories are called “emotional memories” and can be created by
the very first exposure to an addictive behavior, such as alcohol, drugs, tobacco
or pornography.23
Emotional memories are formed in a part of the limbic system called the
amygdala.24 The main job of the amygdala is to react to danger through a “fight
or flight” response. If something is very frightening, the memory permanently
imprints on the brain. This works the other way around too. If something it very
PLEASURABLE the memory also imprints on the brain.
These emotional memories are created at an subconscious level in a matter of a

few thousandths of a second. Researchers have found that these emotional
memories are also easier to recall and can override other memories. 25

37
One can see how dangerous this process is. An emotional memory has the
power to stamp out rational memories of addictive behaviors (such as the
worsening consequences) and works largely at an subconscious and
instantaneous level!26
When you have that thought for your drink or smoke, it pushes other memories to
the side and makes you feel like you MUST engage in it right away. Sometimes
urges are so strong that they feel as if there is an imminent threat to your
survival.
Whatever is important to you, is important to your brain. When the brain finds
something important, you learn much faster. This happens in large part due to
the chemical messenger dopamine.
Unexpectedness and Novelty

Dopamine pushes the brain to draw attention to what it thinks is relevant. And
what the brain thinks is relevant, are events (or stimuli) that increase dopamine.
Dopamine is far more than a chemical that can produce euphoric feelings, it is
essential in learning, motivation and memory formation.
Psychoactive drugs spike nearly 10 times more dopamine than what the brain is
normally use to.27 This makes a significant impact on your memory. This huge
spike has made the brain think it has hit the jackpot. You bet it is going to
remember your drug high and make you feel as if you NEED to experience it
again and again. But it doesn't have to be artificially achieved through
psychoactive drugs. The same goes for orgasm, masturbation and snack foods
and sweets. These behaviors, once addicted, become increasingly hard to stop
because it causes high spikes of dopamine in the brain.

38
The brain finds dopamine so important, that even when you are close to
receiving a reward (i.e. ingesting/using your drug) dopamine starts to spike at the
anticipation of it.28 The smell of cigarette to a smoker, the sight of a beer bottle to
an alcoholic or a half-nude woman on the computer screen to a porn addict
spikes dopamine - even though no puff was taken, no liquid was ingested and
masturbation didn't occur.
In one study, a buzzer paired with the delivery of food, increased dopamine in a
rat’s brain, even when no food was available. Rats were also used to anticipate
sex through this pairing, which increased dopamine by 44%, without a sexual
partner present.29
Pavlov's dog is a famous example of classical conditioning which is a type of

learning where a stimulus evokes a response in an animal or human that isn't
biologically wired for. The famous Russian physiologist, Ivan Pavlov, discovered
this phenomenon by accident. He started to ring a bell prior to feeding his dogs
food. What he noticed is that after some time of this pairing of food with the
sound of a bell, the bell alone, started to elicit the same response the food did. It
started to make the dogs salivate.
The bell to the dogs became a primer. It told the dogs that a reward was coming.
Addicts experience the same phenomenon. The smell of cigarette smoke before
you started smoking did not make you want to smoke. Watching a friend acting
like a fool while drunk, did not make you want to drink.

39
But this conditioning is so powerful, that something most non addict's abhor, will
elicit an urge for an addict to use. The proximity of your drug of choice acts like a
primer and urges you to give in - but so does receiving a reward unexpectedly...
Gambling and Facebook can become addicting to it's users primarily because of
it's inherent unexpectedness. When you unexpectedly receive a notification on
Facebook, a new news feed, a friend request, you can get sucked in for hours in
the virtual world. For gamblers, receiving a small amount of money unexpectedly,
keeps them hooked. Receiving an unexpected reward has shown to spike more
dopamine than when it is expected.30
The addict's brain has acquired such a faulty perception of their drug of choice.
The fact is, your drug is really not doing for you what you thought it was. Those
strong urges to use your drug of choice that bog you down, the fear and panic of
the thought of being without it, and the immense amount of work to obtain it for
today, tomorrow and the next day, is not worth the pleasure of giving in.
Often recovering addicts report that the intense craving that led to their relapse
exceeded the pleasure of using. They realize that their drug wasn't all that they
had anticipated. Some feel as if they had been tricked or cheated out of their
high.
Addiction results in an increasing craving for a diminishing pleasure that is fueled

by delusion. Hence scientists tell us that addiction is a type of learning which
becomes “toxic” and distorted.31

40
References:
1.Drug Abuse: Hedonic Homeostatic Dysregulation, Science, Oct. 3, 1997.
2. Chao, J., and E. Nestler. 2004. “Molecular Neurobiology of Drug Addiction.” Annual Review of Medicine 55:113–132.
What’s the Lure of the Edge? The Answer Is All In Their Heads, New York Times, June 20, 2005.
3-4. David Eagleman. (2011) Incognito: The Secret Lives of the Brain. London: Penguin Books
5.Hoshi, R., J. Bisla, and H. V. Curran. 2004. “The Acute and Sub-Acute Effects of ‘Ecstasy’ (MDMA) on Processing of
Facial Expressions: Preliminary Findings.” Drug and Alcohol Dependence 76:297–304.
6. Russell, J. A., and A. Mehrabian. 1975. “The Mediating Role of Emotions in Alcohol Use.” Journal of Studies on Alcohol
36:1508–1536.
7. Sullivan, E.V., M. J. Rosenbloom, K. O. Lim, and A. Pfefferbaum. 2000. “Longitudinal Changes in Cognition, Gait, and
Balance in Abstinent and Relapsed Alcoholic Men: Relationships to Changes in Brain Structure.” Neuropsychology
14(2):178–188.
8. Leshner, Alan I. "addiction Is a Brain Disease, and It Matters." Science 278 (October 3,) 1977:45-47.
9. Miller, W.R. and Rollnick, S. Motivational Interviewing: Preparing People to Change, 2nd ed. NY: Guilford Press, 2002.
10. Getting the Brain’s Attention, Science, 3 October 1997 vol 278, issue 5335
11. Leshner, Alan I. "Addiction Is a Brain Disease, and It Matters." Science 278 (October 3,) 1977:45-47.
12. Blakeslee, Sandra (2002). "Hijacking the Brain Circuits with a Nickel Slot Machine." The New York Times (February
19), Sec. F, 1.
13-15. Neese R.and Berridge. K. (1997) Psychoactive Drug Use in Evolutionary Perspective. October. Vol. 278 no. 5335
pp. 63-66.
16-18. Memory’s Link to Recovery From Addiction, medicalnewstoday.com, Jan. 10, 2007.
19. Littleton, J. 2000. “Can Craving Be Modeled in Animals? The Relapse Prevention Perspective.” Addiction.
Deroche-Gamonet, V., D. Belin, and P. V. Piazza. 2004. “Evidence for Addiction like Behavior in the Rat.” Science
305:1014–1017.
20. Everitt, B. J., A. Dickinson, and T. W. Robbins. 2001. “The Neuropsychological Basis of Addictive Behaviour.” Brain
Research Reviews 36:129–138.
21. Clark D.M., Ball S, & Pape D. (1991) An Experimental Investigation of Thought Suppression Behaviour Research and
Therapy, 29, 253-257
Gold D.B. & Wegner D.M. (1995) Origins of ruminative thought: trauma, incompleteness, non-disclosure and suppression.
Journal of Applied Social Psychology 25, 1245-1261
22 . Morphine Causes Lasting Changes In The Brain, April 30, 2007.
23. Grady, Denise. "The Hardest Habit To Break: Memories of the High." New York Times, October 27, 1998
24. The Brain on the Stand, New York Times Magazine, Mar. 1 1,2007.
25. Grady, Denise. "The Hardest Habit To Break: Memories of the High." New York Times, October 27, 1998
26. Wickelgren, I. (1997, October 3). Getting the brain's attention. Science, 278, 35-38.
27-30. Blakeslee, Sandra (2002). "Hijacking the Brain Circuits with a Nickel Slot Machine." The New York Times (February
19), Sec. F, 1.
31. Wickelgren, I. (1997, October 3). Getting the brain's attention. Science, 278, 35-38.

41
Chapter 3
Predisposition And
Prevention

42
Few are Immune From Addiction

Addiction was thought to only affect the weak-willed, the criminals and moral
wrongdoers. But addiction really doesn't discriminate. There are many factors
that contribute to addiction. It affects the poor and the rich, the successful and
unsuccessful. Medical doctors as well as homeless transients fall into addiction's
trap. Some are addicted to cigarettes, while others are addicted to praise, junk
food or social media. Some addictions are much less damaging in one's life than
others. Regardless, few are immune from it.
Many addicts find themselves having quite strong willpower in other areas of their
lives, but their addiction controls them in ways they do not understand. Some
sincerely want to quit, but can't. It is often a constant struggle between the two-
part brain. The survival brain tells addicts to seek the rewards, while the rational
brain says “remember what happened last time?” At times we may say our most
earnest prayers to quit our addiction, while at the same time we hear a quiet part
of us saying, “just not today.”
There are many factors that contribute to addiction. It has chemical,

environmental, genetic, biological, cultural and social influences. This is why
treatment isn't just a one-dimensional solution. A research-based holistic
approach is most affective.
Environmental predisposition
Research has shown that environment increases one’s vulnerability to addiction.

These factors include poor monitoring from parents, low social class upbringing
and family dysfunction.1

43
Secondhand smoke, for example, increases the risk of addiction to cigarettes.

One study suggested that kids who have been around smoking ended up using
nicotine themselves. Additionally, secondhand smoking has shown to have a
similar impact on the brain as a regular smoker. 2
Teenagers who start using drugs before age 14 have a higher risk of addiction
than those who begin later in their twenties. Children who grow up in
environments where addictive substances are more available, have a higher
chance of developing addiction later in life. 3
Adolescents who experience strong psychological and social stressors become

less able to cope with their emotions and behavior, leading to an increase of
substance abuse.4 Whereas, having a strong social support system lessens the
probability of developing addiction, even when an addict is at higher risk due to
other factors.5
Genetic predisposition
When addicts continue to use, the dopamine system in the brain starts to react
defensively by making the reward system less-excitable. As a result, addicts
increase their use because they have a hard time achieving the same effect. 6
Repeated over-stimulation of the reward center can actually trigger a genetic
change.7
A drug can actually induce different responses with different people who have
different genetic characteristics. Those at high risk have been called “born
addicts” because they exhibit characteristics of addiction from their very first
use.8
One study revealed that a group of individuals that had a lower level of dopamine
receptors within the brain, reported that they liked how a drug made them feel.

44
The other group had a high concentration of dopamine receptors and were given
the same drug. They reported feeling unpleasant. 9 One genetic factor that is
believed to predispose individuals to addiction could be what scientists call the
dopamine D2 receptor.
Research suggests that continued over-stimulation of the reward system can

cause the brain a reduction in dopamine receptors. When the number of the
dopamine receptors is reduced, the reward system in the brain is harder to
excite. Some people are born with fewer dopamine receptors. 10 But, studies also
show that neurons can also be added in a process called neurogenisis. 11
*Above is a PET brain scan that shows the chemical differences between non-addicts and
addicts. The scans on the bottom row are from non-addicts, whereas the top show
abnormal images from patients with addiction problems. The PET images above reveal
that addicts have less than average dopamine receptors within their brains, and therefore
weaker dopamine signals are transferred between cells.

45
Researchers have suggested that people can be born with an inherently under-
stimulated reward system, making their experiences in life less-intense. These
people may be more likely to self-medicate.
On the other hand, there are genetic mutations that increase D2 receptors. This
elevation in receptors may explain why some individuals are less likely to engage
in addictive behaviors. In a sense, the increase of D2 receptors may help prevent
addiction problems even when there are other high-risk factors. 12
One study compared alcoholics to non-alcoholics and found that the higher risk
group, had around 10% more D2 receptors, were extroverted and had more
motivation for positive “natural” rewards. People who are motivated by natural
rewards, do not need a dopamine boost that drugs provide. 13
Generally speaking, individuals with more dopamine receptors may have a lower
risk of addiction, while those with less dopamine receptors may be at greater
risk.14

46
Implications of God or Higher Power

Scientists know that prayer and meditation have positive effects on the brain. The
impacts of personal devotion to religion and personal spiritual experiences can
be therapeutic. The prefrontal lobes of the brain are activated in religious people
as they pray and meditate.15
Many religions believe that God is loving. Christians believe “God is love” (1 John
4:8 & 4:7-21). Feeling love, giving love, falling in love and receiving love, all
activate the reward center, much the same way drugs do. 16
When love activates the reward center in the brain, the addiction becomes less
necessary. This is why research repeatedly shows having a strong support
system through recovery contributes to long-term success. Addicts are in great
need of love. They often feel unloved and abandoned - even if it isn’t true. They
may even tend to think they are unworthy of love because they often hate many
things about themselves.
Additionally, studies tell us that spirituality increases gratitude in nearly every

area of life.17 People who are grateful cope with difficulties and challenges of life
more positively and focus more on fixing a problem than worrying about the
problem.18
People who are grateful are less likely to avoid problems and deny that there are
problems.19 Those who have gratitude will express that they also have more
satisfaction with their lives and their relationships. They also accept themselves,
have better self-control and find greater purpose. 20

47
Nearly every practice of religion has some form of confession or reconciliation

which leads to less guilt and more gratitude. People who are grateful have less
depression and stress.21
Adults and teenagers that attend church regularly have significantly less drinking,
smoking or drug abuse.22 While teens who do not attend religious services
regularly are nearly twice as likely to engage in smoking, nearly 3 times more
likely to engage in binge drinking, more likely to use marijuana, and 4 times more
likely to use other drugs.23
College students without any religious affiliation engage in drinking more than
those who consider themselves members of Christian denominations. 24
Furthermore, some research suggests that addicts who look back on their
recovery have felt that the lack of a Higher Power (or God) was a reason for their
increased problems.25
The huge impact of social life

In the 1980s there were many experiments that used rats to demonstrate that an
average of 9 out of 10 rats will kill themselves by overdose through self-
administered cocaine. These studies placed a rat in a cage alone with two
bottles. One bottle was filled with regular water and the other bottle filled with
cocaine-laced water.
These rats compulsively drank from the cocaine laced water, until it killed them.
Researcher, Bruce Alexander, noticed a potential confounding factor about these
experiments. The rat was put into a cage all alone with nothing else but the
choice of drugged water or clean water. Alexander came up with the idea of

48
changing this experiment by placing a rat into a cage with other rats and give
them all the food they want, along with toys, tunnels and balls.
Professor Alexander called this “rat park.” In this rat park the two bottles were
again provided, one with water and the other, cocaine water. The majority of
those in the “rat park” stayed away from the drug laced water and none of them
died. Whereas the rats placed in a cage all alone without positive socialization,
toys or tunnels, continued to compulsively use cocaine until it killed them. 26
The results of this study have been examined in humans. The famous study that
examined heroin addicted soldiers in Vietnam, when return home, found that 95
percent of them abruptly quit their addiction without rehab. 27 Their environment
changed and they simply stopped.
Humans have an especial need for socialization. Addicts that do not have the
positive socialization or a solid support system often find themselves clinging
onto something else, addiction.
Change requires replacing destructive behaviors with positive ones that give
natural “rewards.” Not just socialization, but also doing things that you love,
finding new hobbies, acquiring healthy and wholesome activities to make you
happy and to make your drug taking less necessary.

49
References:
1. Kendler, K. S., K. C. Jacobson, C. A. Prescott, and M. C. Neale. 2003. “Specificity of Genetic and Environmental Risk
Factors for Use and Abuse/Dependence of Cannabis, Cocaine, Hallucinogens, Sedatives, Stimulants, and Opiates in
Male Twins.” American Journal of Psychiatry 160(4):687–695.
2.Cause of Smokers’ Cravings Revealed by Brain Scans;medicalnewstoday.com, March 21, 2007.
Researchers Identify Alcoholism Subtypes, medicalnewstoday.com, July 4, 2007.
Wills, T. A., and M. Stoolmiller. 2002. “The Role of Self-Control in Early Escalation of Substance Use: A Time-Varying
Analysis.” Journal of Consulting and Clinical Psychology 70:986–997.
Wills, T. A., et al. 2007. “Self-Control, Symptomatology, and Substance Use Precursors: Test of a Theoretical Model in a
Community Sample of 9-Year-Old Children.” Psychology of Addictive Behaviors 21:205–215.
Wills, T. A., et al. 2006. “Behavioral and Emotional Self-Control: Relations to Substance Use in Samples of Middle and
High School Students.” Psychology of Addictive Behaviors 20:265–278.
3. Wills, T. A., and M. Stoolmiller. 2002. “The Role of Self-Control in Early Escalation of Substance Use: A Time-Varying
Analysis.” Journal of
4. Wills, T. A., et al. 2006. “Behavioral and Emotional Self-Control: Relations to Substance Use in Samples of Middle and
High School Students.” Psychology of Addictive Behaviors 20:265–278.
5. Humphreys, K. 1999. “Professional Interventions that Facilitate 12-Step Self-Help Group Involvement. Alcohol
Research and Health 23(2):93–98.
6-7. Wickelgren, I. (1997, October 3). Getting the brain's attention. Science, 278, 35-38.
8. Carroll, Linda. (2000). "Genetic Studies Promise a Path to Better Treatment of Addictions." New York Times (November
14)
9. What’s the Lure of the Edge? It’s All In Their Heads, New York Times, June 20, 2005.
10. Blum, K., E. P. Noble, P. J. Sheridan, A. Montgomery, T. Ritchie, P. Jagadeeswaran, H. Nogami, A. H. Briggs, and J. B.
Cohn. 1990. “Allelic Association of Human Dopamine D2 Receptor Gene in Alcoholism.” Journal of the American Medical
Association 263(15):2055-2060.
11. Gross, C. G. 2000. “Neurogenesis in the Adult Brain: Death of a Dogma.” Nature Reviews Neuroscience 1:67–73.
Gould, E., A. Beylin, P. Tanapat, A. Reeves, and T. J. Shors. 1999. “Learning Enhances Adult Neurogenesis in the
Hippocampal Formation.” Nature Neuroscience 2:260–265.
12. Addiction Breakthrough May Lead to New Treatments, medicalnewstoday.com, March 3, 2007.
13. Carroll, Linda. (2000). "Genetic Studies Promise a Path to Better Treatment of Addictions." New York Times
(November 14)
14. Clues to Brain’’s Protective Mechanisms Against Alcoholism; medicalnewstoday.com, Sep. 6, 2006.
15.Newberg, A., A. Alavi, M. Baime, M. Pourdehnad, J. Santanna, and E. d’Aquili. 2001. “The Measurement of Regional
Cerebral Blood Flow During the Complex Cognitive Task of Meditation: A Preliminary SPECT Study.” Psychiatry Research
106:113–122.
Newberg, A., and J. Iversen. 2003. “The Neural Basis of the Complex Mental Task of Meditation: Neurotransmitter and
Neurochemical Considerations.” Medical Hypotheses 61:282–291.
Newberg, A., M. Pourdehnad, A. Alavi, and E. G. d’Aquili. 2003. “Cerebral Blood Flow During Meditative Prayer:
Preliminary Findings and Methodological Issues.” Perceptual and Motor Skills 97:625–630.
16. Dr. Helen Fisher (2005). Why We Love
Moll, J., et al. 2006. “Human Fronto-Mesolimbic Networks Guide Decisions About Charitable Donation.” Proceedings of
the National Academy of Sciences (October 17) 103(42):15623–15628.
Is It Love or Mental Illness? They’re Closer Than You Think; Wall Street Journal, Feb. 13, 2007.
17. McCullough, M. E., Tsang, J., & Emmons, R. A. (2002). Gratitude in intermediate affective terrain: Links of grateful
moods to individual differences and daily emotional experience
18. Wood, A. M., S. Joseph, and P. A. Linley. 2007. “Coping Style as a Psychological Resource of Grateful People.”
Journal of Social and Clinical Psychology 26:1108–1125.
Wood, A. M., S. Joseph, and P. A. Linley. 2007.
19.“Gratitude: The Parent of All Virtues.” The Psychologist 20:18–21.
20. Kashdan, T. B., G. Uswatte, and T. Julian. 2006. “Gratitude and Hedonic and Eudaimonic Well-Being in Vietnam War
Veterans.” Behaviour Research and Therapy 44:177–199.
Wood, A. M., S. Joseph, and P. A. Linley. 2007. “Coping Style as a Psychological Resource of Grateful People.” Journal of
Social and Clinical Psychology 26:1108–1125.
Wood, A. M., S. Joseph, and P. A. Linley. 2007.
“Gratitude: The Parent of All Virtues.” The Psychologist 20:18–21.
21. Seligman, M. E. P., T. A. Steen, N Park, and C. Peterson. 2005. “Positive Psychology Progress: Empirical Validation of
Interventions.” American Psychologist 60:410–421.
McCullough, M. E., J. Tsang, and R. A. Emmons. 2004. “Gratitude in Intermediate Affective Terrain: Links of Grateful
Moods With Individual Differences and Daily Emotional Experience.” Journal of Personality and Social Psychology
86:295–309.
22. George, L. K., Ellison, C. G., & Larson, D. B. (2002). Exploring therelationships between religious involvement and
health.PsychologicalInquiry, 13,190–200.
Koenig, H. G., McCullough, M. E., & Larson, D. B. (2001). Handbook of religion and health. New York: Oxford University
Press.
Thoresen, C. E., Harris, A. H., & Oman, D. (2001). Spirituality, religion, and health: Evidence, issues, and concerns. In T.
G. Plante & A. C. Sherman (Eds.), Faith and health: Psychological perspectives (pp. 15 –52). New York: Guilford Press.
Larson, D. B., Swyers, J. P., & McCullough, M. E. (1998).Scientificresearch on spirituality and health: A report based on
the ScientificProgress in Spirituality Conferences.Bethesda, MD: National Institutefor Healthcare Research
23. The National Center on Addiction and Substance Abuse (CASA) at Columbia University analysis of 1998. National

50
Household Survey on Drug Abuse data. (2001).

Bell, R. and H. Wechsler, et al. 1997. “Correlates of College Student Marijuana Use: Results of a U.S. National Survey.”
Addiction 92(5): 571-581.
24. Astin, A. W. 1993. “An Empirical Typology of College Students.” Journal of College Student Development 34(1): 36-46.
25. Sloan, H. P. (1999). God imagery and emergent spirituality in early recovery from chemical dependency: Ana-Maria
Ruzzuto and the Alcoholics Anonymous twelve steps. Ann Arbor, MI: UMI Dissertation
26. Alexander, Bb., K. (2014) The Rise and Fall of the Official View of Addiction. Simon Fraser University
27. Robins, L. N., Helzer, J.E., & Davis, D. H. (1975. Narcotic use in Southeast Asia and afterward: An interview study of
898 Vietnam veterans. Archives of General Psychiatry, 32, 955-961

51
Chapter 4
What's Your Drug Of
Choice?

52
Pornography – A perfect drug

Pornography is a great example of how addiction exploits the mechanisms that
our brains have developed for survival. Understanding these built-in mechanisms
will help anyone to see patterns with their own addiction.
In the past, it has been argued by some whether “sex addiction” is an actual
addiction. Sexual addiction covers a broad range of sexual related addictions and
the need to manage it largely depends on how it affects a person's life. For
example, if the behavior affects a person in a negative way, such as causing
problems in job performance, family relationships, legal issues, declined health,
social or economic hardship, and if attempts to quit this behavior is met with
defeat, distress and despair, then it is an addiction that should be managed.
A perfect drug delivery system
Because pornography exploits the very mechanisms that our brain has
developed to help us survive, scientists have called it a “perfect drug delivery
system.”1 As discussed in chapter 2, dopamine is released at the anticipation,
unexpectedness and novelty of a reward. All of which are flagrant characteristics
of pornography addiction.
In one study, researchers placed a male rat in a cage with a female rat. As was
expected by the researchers, the rats mated. When the male rat was finished
with the female, he left her and resumed normal behavior. But when the
researchers replaced the female with a completely new (novel) female, the male
rat, all of the sudden, boosted in energy and stamina and mated with his new
partner.

53
After the male rat was done mating with his new female, he again resumed
normal behavior. Researchers, continued to place new female rats in the males
cage. Every time the male rat saw he had a “new” female in his cage, his body
boosted in energy and stamina and mated with the female. This process was
repeated about 7 times until the male rate nearly fainted from exhaustion. 2
Romeo, a male guinea pig in south Whales broke into a cage filled with 25
females. The male didn’t just choose one female, but had a sexual escapade that
resulted in 42 babies. The male was found days later in the corner of the cage so
exhausted, that he slept for nearly 2 days. 3
When humans (and animals) mate with the same partner their “reward” system
starts to deliver less and less dopamine, and as a result, habituation occurs.
Studies show that ejaculation takes much longer when dopamine decreases. But
unexpectedness and novelty boosts dopamine and has been observed in both
human and animal experiments. This is what scientists call the “Coolidge Effect.”
Humans are more “pair-bonders” and have a large prefrontal cortex which keeps
our primal limbic system in check. However, humans still get the urges similar to
that of the rat at the sight of a new potential partner, but our prefrontal cortex tells
us that it isn’t rational, moral, socially accepted, or practical (pick one), to mate
with every attractive female we encounter. A blitz happens, involving our limbic
system and the prefrontal cortex in a battle between internal values and
emotional payoff.

54
Novelty and habituation in humans
In one human experiment, participants were shown 18 pictures of the same

erotic images. They quickly got bored and lost interest, but right when
researchers displayed novel erotic images to the participants, dopamine surged
and they boosted in energy and sexual responses (women had similar effects). 4
The reason why pornography is increasingly becoming a problem, hooking it's

users to the point of uncontrollable use, isn't just from the ease of accessibility,
but the endless supply of novelty and unexpectedness it supplies. Porn addicts
report flipping from scene to scene and erotic clip to clip, for hours on end. They
may see well over 300 (novel) images in just an hour.
Because the novelty of pornographic images continues to spike dopamine in the

brain, humans will continue until they are exhausted, just like the guinea pig
Romeo.
Studies show that those addicted to pornography start to experience negative

performance issues with their real-life partner. They suffer from erectile
dysfunction because the incredible amount of novelty and unexpectedness they
are use to is not present.
More revealing, is that the brain may actually make your partner appear less
attractive.5 This is because, when our brain receives such high spikes of
dopamine, the brain starts to believe that the quantity of the dopamine
corresponds to the actual “value” of the stimuli. The brain now prefers being
engaged with erotic clips or photoshopped women, instead of real-life partners.

55
One study revealed that just looking at different nude models caused a
participant to devalue his wife and he perceived she was less attractive than
before the experiment. But it didn’t stop there. He also started to perceive her to
be less intelligent too.6 Individuals that view pornography not only acquire
different tastes, but start to have a depreciated perception of their life-partner. 7
The mass amount of porn on the internet, allows anyone to find limitless numbers
of “new mates” than your ancestors ever did in a lifetime. The ease of
accessibility at high speed connections truly makes pornography the “perfect
drug.”
An animal's brain during mating season thinks that the “getting is good.” But for
some humans with a modern porn addiction, the mating season never ends. Men
and women can have a limitless number of willing mates as easy as the click of a
button.
With any addiction, it begins to make the user perceive “real life” rewards, less-
rewarding. The ways of instant gratification through spiking chemicals in the brain
through artificial means, diminishes the value of life's real rewards and what they
have to offer.
The difference between porn and sex
One common misconception is the belief that if a man (or a woman) were able to
have a sexually active partner (in marriage or otherwise) then porn addiction
would no longer be a problem, because they would have a partner that would
fulfill this sexual “need.”

56
The reason why this thinking is not necessarily true is because porn is much
different than sex. The behaviors involved in porn and sex are different, different
brain regions are affected in different ways and the impulses and desires of
participants are quite different.
A notable difference between the two, is that porn addiction becomes an

addiction to “novelty” not just “nudity.” Porn exploits the brain structures in a
different way than a real-life partner ever could.
Porn:
Alone
Multiple and continuous stimuli
Clicking and searching the internet
Unending novelty
Unexpectedness and surprise
Real Sex:
Together
One stimuli
Interaction and courtship
Pheromones, touching and smell
Emotional connection
Porn is voyeurism (watching people engage in intimate behaviors), while sex is

more about companionship and emotional bonding.
The widespread use of internet porn is one of the fastest growing addictions.
Modern porn is not only different from sex, but it is also different from the porn of
the past. Today, internet accessibility at high-speed connections, an unending

57
supply of novelty, and the ease of access through laptops, smart phones and
ipads, contributes to the pervasive nature of the modern porn addiction.
Additionally, pornography is just like other drugs in how it affects our learning and
memory formation. Pornographic images can permanently imprint on the brain by
creating an “emotional memory” which is easier to recall and has power to stamp
out other memories (as mentioned in chapter 2).
Internet Addiction
When the brain spikes dopamine, the rational brain is subdued. Like pornography
addiction, internet addiction has flagrant characteristics that tap into our primal
brain and exploits the survival mechanisms, anticipation, unexpectedness and
novelty.
Because dopamine spurts at the anticipation of a reward, internet accessibility on

smart phones makes this addiction hard to manage without the right tools.
Researchers have found that people are more frequently becoming addicted to
the internet to the point that they cannot control their use or carry out meaningful
relationships. Researchers agree that internet, phone apps and games are
isolating it's users and contributing to a neglect of human interaction.8
Internet addiction is like other addictions, as it has strong compulsive

components in which users have urges to get onto the internet, check their
emails, Facebook or other social apps for non-essential purposes, like photo
sharing, chatting and playing games.9

58
Researchers find that people who develop a compulsive internet habit actually
start to suffer with depression because it impacts mental health. 10 Some
researchers believe that people who become addicted to internet start to have
depression as a side effect of neglecting real-life relationships and other social
functions that help maintain “normal” positive rewards. 11
Emerging research is pushing internet addiction to become a recognized

condition from the American Psychiatric Association.12 There are many services,
quit-lines, group therapy and counseling centers popping up to assist and help
individuals with their internet addiction.
However, just as many of the popular methods of general addiction treatment are
not often backed by science, it may not be the best option for long-term success.
Food Addiction – Overeating and Obesity

Most people do not even think about addiction as a major contributing factor to
obesity. Food addiction has been a subject of controversy and it wasn't until the
last decade that researchers have been understanding food addiction as a real
condition that needs to be addressed, just like any other.
Researches have found that obesity and addiction are strongly linked.
Researchers from McMaster University show that chronic overeating has
compulsive components. Obese patients continue to overeat in spite of the
obvious negative health and social consequences. 13

59
Researchers from the Scripps Research Institute report that obesity patients
claim that giving up sugary snacks and food is very difficult for them and often
results in defeat. Junk food has been shown to boost dopamine and activates the
limbic “reward” center, just as psychoactive drugs do. Additionally, researchers
have found that when addicts come off of alcohol or drugs, they immediately turn
to sugar and sweets because they seek the boost of dopamine these high calorie
foods provide.14
Food addiction also results in withdrawal symptoms, including changes in mood,

which can only be averted by eating more highly sugary foods. Obese patients
who undergo gastric surgery (which forced them to be unable to feed themselves
as much) actually started to take on other addictive behaviors. 15
Going from one drug to another, is referred to as cross-addiction. When an addict

doesn't have their drug of choice available he or she will likely seek a substitute.
Since the Paleolithic period, our ancestors ate plants, fish and wild animals. They
went through periods of fast and famine. Food with enough calories and proteins
were essential for survival. It was an evolutionary advantage if you were able to
find high-caloric foods. If our ancestors were able to eat well, they survived.
This is why our bodies have developed to jump at the availability of high calorie
food. That urge that tells you to eat that brownie or piece of cake, is hard-wired
as a survival mechanism that developed over thousands of years. And only has
synthetically modified foods that contain unprecedented amounts of sugars and
calories become available in the last 100.

60
Food addicts will eat to feel better because it spikes serotonin and dopamine at
dramatic levels. This is why you feel more calm and comfortable after eating.
The American diet contains lots of junk food that will dramatically boost blood
glucose levels in the body. But what this does is contributes to extreme
fluctuations of highs and lows. When the high spike of blood glucose starts to
drop, the food addict will feel low, thus needing to eat more in effort to stabilize
their mood. This explains why many food addicts have hypoglycemia.
High-sugary junk food quickly and effectively spikes chemicals in the brain and is
quickly absorbed into the blood stream and metabolized. These dramatic
fluctuations prevent the brain and body to stabilize.
The sight of pizza or donuts to a food addict will give the addict a small spike of
dopamine (a primer) in a similar way that a beer bottle will to an alcoholic,
resulting in that seductive pull.16,17
Researchers tell us that people who have impulsive behavior often struggle with
food addiction which manifests itself in a compulsive eating pattern and is
strongly linked to poor mood and obesity. 18
Several studies have been done on animals which reveal that the animals
completely loose control over their eating when they were presented with junk
food. Remarkably, animals continued to overeat even when they knew they were
going to receive an electric shock from it.19 After some time these animals
developed a less-excitable reward center. This sure sounds like an addiction to
drugs doesn't it?

61
Artificially Stimulating The Brain

Smoking – a quick mood booster
When you smoke, nicotine reaches the brain within ten seconds and remains
active for about 20 to 40 minutes after it is inhaled. Tobacco primarily affects the
smoker’s mood.
The quick fluctuation in mood can be better understood by the smoker when
he/she tries to quit. Quitting nicotine usually results in anxiety and irritability at a
level that was not previously felt. The reason is because smokers in particular,
when feeling the onset of stress or anxiousness, light up. Without that crutch,
their mood dramatically fluctuates.
Researchers can visually see a spike in opioids in the emotion centers of the
brain when tobacco is used. This activity helps smokers feel more relaxed and
less nervous.
Smoking does have many aversive side effects. A major one, is that smoking
blocks the carotid artery and the blood supply to brain cells are cut off. Smokers
have 1.5 times more likelihood of stroke.20
It was once thought that smoking increased concentration. However, continuous

research shows that it actually does the opposite. One study at University of
Michigan found that thinking, problem solving and IQ becomes weaker with the
continued use of tobacco.21

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The Duke Center for Nicotine and Smoking Cessation Research conducted a
study using participants that smoke. Researchers discovered that three different
brain areas were activated when smokers craved a cigarette. These smokers
had different motivations to smoke. Some smoke for stress management, some
for relaxation and some for managing their weight.
Interestingly, the study revealed that the thalamus is activated more in smokers
that smoked to relieve stress. The limbic “reward” system was activated more in
smokers that sought to gain relaxation, and the area of the brain for higher-level
cognitive functions was activated more in smokers that sought to manage their
weight.22
Marijuana – lost in thought
Marijuana is one of the most used illicit drug. However, marijuana does have
useful medicinal uses. It has a moderate analgesic effect and dulls pain. It also
has an anti-emetic effect that can help patients going through chemotherapy.
Marijuana disrupts the the normal activity of neurons in the brain. Normally, when
neurons fire, they immediately become temporarily unresponsive. This temporary
unresponsive period, following the firing of a neuron, acts as a safeguard
preventing the neurons from becoming too overactive. This temporary inactivity
allows the brain to better maintain balance and allows us to act in a controlled
manner. Marijuana disrupts this temporary unresponsive period.
Marijuana releases molecules in the brain called cannabinoids. Our brain has
natural cannabinoids that normally circulate at very low levels. But smoking
marijuana, delivers a surge in cannabinoid chemicals into the brain and this
surge of cannabinoids interrupt the unresponsive period that is in place to control
your thinking patterns.

63
When this unresponsive period is interrupted by marijuana, your perceptions,

thoughts and imaginations run wild and are greatly magnified. This is the so-
called “trip” that users typically experience.
As a result, marijuana users often get lost in their thinking. When you’re high, you
can’t really see the big picture because you’re so caught up in a particular idea.
As neurons continue to fire without the unresponsive period, users go from one
tangent to the other in their thought processes.
Marijuana also affects levels of dopamine and other neurotransmitters in the

brain, which causes relaxation. The chemicals released from marijuana also
alters your concept of time, visual perceptions and auditory senses. Smoking
marijuana affects the hunger center of the brain, the hypothalamus which
releases a hunger hormone called ghrelin. Ghrelin increases appetite and
contributes to weight gain. This increase in appetite, is what pot smokers
colloquially call the “munchies.”
Alcohol – perceive less
Alcohol is one of the most abused drugs in the world. It quickly and effectively
changes how you feel. Alcohol has an effect on many neurotransmitters. When
drinking alcohol it quickly makes its way to the brain and starts to interact with
brain cells. Research has shown that it changes cell membrane integrity. 23
There are two important types of neurotransmitters that alcohol affects which are
essential for the communication between neurons. Glutamate which use
excitatory neurons, and GABA which use inhibitory neurons. These
neurotransmitters basically have contrasting roles. Glutamate will start the
process, while GABA inhibits, differentiates and organizes signals in your brain.

64
When speaking of a neuron having “inhibition” it is not the same as social

inhibition. Inhibition of neurons really means that the neuron tries to remove
extraneous activity. Without GABA, the inhibiting neurotransmitter, there would
be no clarity of thought because everything would be a jumbled mess.
What alcohol does is suppresses the glutamate and increases the GABA
transmission, which results in less excitation and more inhibition. This means that
the transmission of information slows down to the point that only significant or
large signals pass.
When drunk, GABA channels are wide open, while at the same time there is a
lack of glutamate, resulting in few signals being transmitted. Drinkers start to
perceive less, notice less and even remembering less. But the significant signals
or thoughts that do pass through, are clear and finely-tuned.
Overtime, alcohol can damage the function of the GABA inhibitory system which
can lead to hyperexcitability - resulting in anxiety, irritability, and even
hallucinations, which are common symptoms associated with alcohol withdrawal.
Depressants – chemicals of sedation
Depressants are often called “downers” and are widely used as both prescription
medicine and illicit substances. Depressants cause effects of sedation, muscle
relaxation, lowered heart rate and blood pressure. Memory problems and
cognition impairment is a result of heavy use of depressants.

65
Opiates is a class of depressants that include heroin, morphine, opium, codeine

and methadone. Opiates artificially activate the endorphin/encephalin receptors
within the brain, which is the brains natural painkiller compounds. After long-term
use of opiates, the brain reduces (downregulates) the body’s natural production
of pain killing neurotransmitters to compensate for the over-stimulation. This can
lead to chronic pain.
Stimulants – difficulty falling asleep
Stimulant drugs are substances such as cocaine, Ritalin and amphetamines. The
key neurotransmitter affected by using these stimulant drugs are catecholamines
(ie. dopamine) which, over extended use, leads to a decrease of production.
Common side-effects of long-term use of stimulants includes anxiety, depression
and panic attacks.
Stimulants also affect the catecholamine receptors that are around the heart,
which can lead to heart palpitations and arrhythmias. Short-term symptoms
include difficulty falling asleep or staying asleep because excitatory
neurotransmitters are over-stimulated.
Hallucinogens – psychotic-like experiences
There are many hallucinogenic drugs. This includes naturally occurring plants,
such as mushrooms and wild herbs. Hallucinogens are quite different from other
drugs because their effects mimic psychotic episodes. Even cannabis was found
to induce bipolar disorder and some psychotic features. 24 Hallucinogens affect
areas of the brain that are related to reasoning and perception.
LSD (Lysergic Acid Diethylamide), a hallucinogenic drug, binds to the serotonin

receptors causing widespread effects in the brain and body. Serotonin has a

66
large role in emotions and perceptions, and when manipulated, causes

hallucination and delusions. Many mental disorders, including schizophrenia,
have a strong link to unstable serotonin levels.
PCP (phenylcyclohexylpiperidine), another hallucinogenic drug, causes altered

perception of the body and mimics symptoms of schizophrenia, such as
delusions. People that use PCP for a long time have difficulty with speech and
suffer from memory loss.
Hallucinogenic drugs produce psychotic-like episodes because brain regions,

and chemicals are altered in a similar way to those that suffer with schizophrenia
and psychosis.28
Lesser-known Addictions
Tanning – obsession and compulsion
Tanning increases endorphins which are natural pain killer compounds in the
brain29 --which are also activated by narcotic drugs. Many people who tan
frequently may start to experience negative consequences, skin cancer being an
obvious one. In the 4th edition of the Diagnostic and Statistical Manual of Mental
Disorders, tanning is a modified version of the substance abuse criteria.
In one study, females that screened positive for OCD (Obsessive Compulsive
Disorder) and body dysmorphic disorder (perceiving ones appearance is
significantly flawed, but not reality) were significantly associated with tanning
dependence.30 Those addicted to tanning have obsessive thoughts about it, and

67
when they tan, it gives them relaxation and a respite from their obsessive
thoughts. Obsessive thoughts and compulsions are very common in individuals
with substance abuse problems.
Shopping – a big let down
Neuroscientist, Gregory Berns noted that shopping can be an addiction because

it spikes dopamine in the brain. Novelty, as discussed earlier, contributes to the
spike of dopamine. Gregory Berns explains that shopping addicts arrive home
with all the things they have bought and they often get discouraged. They realize
they have overspent and may experience “buyer’s remorse”. But in the store,
they were on a shopping high. Remember, novelty (seeing clothes you haven’t
seen before) spikes dopamine.
Berns put it this way, “you’re seeing things you haven’t seen; you’re trying on
clothes you haven’t tried on before… You see the shoes and get this burst of
dopamine. That motivates you to buy them.” The boost of dopamine is motivation
to buy the clothes and then when shopping addicts get home the dopamine
dissipates, along with the pleasure, and “it is almost like a letdown.” 31
Gambling – addiction of unexpectedness
Gambling results in a dopamine spike because it is a “game of chance” in which

unpredictable events boost dopamine just as drugs would. One researcher at
Vanderbilt University, Dr. David Zald, scanned the brains of subjects while
gambling. In one group, the subjects were set to win at every 4 th play. With the
other group, the moment of winning was unpredictable. Researchers found that
there was a larger dopamine spike in the group where participants did not expect
winning.32

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It is the inherent unexpectedness of the reward from gambling that makes it

addictive. Even receiving small unexpected rewards such as winning a few
bucks, spikes dopamine in dramatic levels.33
Thrill-seeking / high-sensation seekers
According to research, people who are classified as “high-sensation seekers”

have a greater probability to use drugs or gamble then others do. According to
Dr. Schwartz of Harvard, the brains of thrill seekers are different than those that
are more cautious.34
There is a difference between low-sensation seekers and high-sensation

seekers. High-sensation seekers are motivated by thrills, such as bungee
jumping, as a way to activate their reward system in their brain. These thrill-
seekers often have higher responses in the brain to visual or acoustic stimuli as
well, whereas the low-sensations seekers show less brain activity when stimuli
increases.35
The Addictiveness Of A Drug

The “addictiveness” of a drug is hard to measure, but is best understood by how
it impacts and interferes within an individual's life. Historically, drugs were
considered more addictive if they caused greater withdrawal symptoms. 36 The
more serious the detox symptoms were, the more addictive the drug must have
been. But researchers know that this is not always the case.37 This has been
proven wrong by obvious evidence.
For example, heroin is considered to be more addictive than alcohol, but a heroin
detox is less life-threatening. Severe alcohol detox can include loss of
consciousness, hallucinations and even death. Arguably, pornography can be

69
more addictive than crack cocaine. The addictiveness of a drug is more

individualized, taking into account one's genetic and environmental risk factors
and how the addiction interferes with his or her life.

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References:
1. The Brain on the Stand, New York Times Magazine, Mar. 1 1,2007
2.Dennis F. Fiorino, Ariane Coury, and Anthony G. Phillips. Dynamic Changes in Nucleus Accumbens Dopamine Efflux
During the Coolidge Effect in Male Rats. Behavior Therapy 35:667–688.
3. See the report here: http://news.bbc.co.uk/2/hi/1048327.stm
4-7. Flirty strangers sway how men see partners. Jennifer Viegas. Discovery News. Monday, 26 March 2007
8. Nadeau, L. (2008). A new addiction: Internet junkies. Université de Montréal's Department of Psychology.
9-10. Wilt, B.(2014). Internet addicts often suffer from additional disorders. Ruhr-Universitaet-Bochum.
11. Morrison et al. The Relationship between Excessive Internet Use and Depression: A Questionnaire-Based Study of
1,319 Young People and Adults. Psychopathology, 2010; 43 (2)
12. Pies, R. (2009). Should DSM-V Designate “internet Addiction” a Mental Disorder? Psychigatry, 2009 Feb; 6(2):31-37
13. Taylor, V. (2009). Role of addiction cannot be ignored in obesity epidemic
14. Grant L.P., et al. (2004) “Nutrition Education is Positively Associated with Substance Abuse Treatment Program
Outcomes.”Journal of the American Dietetic Association; 104(4):604-10.
15. Taylor, V. (2009). Role of addiction cannot be ignored in obesity epidemic
16. Littleton, J. 2000. “Can Craving Be Modeled in Animals? The Relapse Prevention Perspective.” Addiction.
17. Deroche-Gamonet, V., D. Belin, and P. V. Piazza. 2004. “Evidence for Addiction like Behavior in the Rat.” Science
305:1014–1017.
18. Cara M. Murphy, Monika K. Stojek, James MacKillop. Interrelationships among impulsive personality traits, food
addiction, and Body Mass Index. Appetite, 2014; 73: 45
19. Deroche-Gamonet, V., D. Belin, and P. V. Piazza. 2004. “Evidence for Addiction like Behavior in the Rat.” Science
305:1014–1017.
20. World Health Organization. Haemorrhagic stroke, overall stroke risk, and combined oral contraceptives: results of an
international, multicentre, case-control study: WHO Collaborative Study of Cardiovascular Disease and Steroid Hormone
Contraception. Lancet. 1996;
21. University of Michigan Health System. (2005, October 12). Long-term Tobacco Use Associated With Dulled Thinking
And Lower IQ, Study Finds.
22. Duke University Medical Center. (2007, March 22). Brain Scans Reveal Cause Of Smokers' Cravings.
23. Bakalkin G, Bazov I, Yakovleva T, Orgen S, Kuntic V, Sheedy D, Garrick T, Harper C, and Kuzmin A. (2008) Molecular
dysregulation of the opioid systems in chronic alcoholics: human and animal correlates. Alcohol Clin Exp Res. 32: 310A
24. Khan MA, Akella S. (2009) Cannabis-induced bipolar disorder with psychotic features: a case report. Psychiatry
(Edgmont). Dec 27;6(12):44-8
28. Paparelli, A., Di Forti, M., Morrison, P.D. and Murray, R. M. (2011) Drug-Induced Psychosis: How to Avoid Star Gazing
in Schizophrenia Research by Looking at More Obvious Sources of Light. Frontiers in Behavioral Neuroscience, Jan 17
29. Bowling Green State University. (2014, February 19). Addicted to tanning? People keep tanning despite known risks.
ScienceDaily.
30. Ashrafioun, L., Bonar E., (2014) Tanning addiction and psychopathology: Further evaluation of anxiety disorders and
substance abuse, Dec 25
31. This Is Your Brain At The Mall: Why Shopping Makes You Feel So Good, Wall Street Journal, December 6, 2005.
33. Brain Experts Now Follow the Money, New York Times, June 17, 2003.4. Random Samples, Science Magazine,
January 21, 2005.
35. Bored With Sex, Drugs and Rock (Climbing)? Try ‘Flow,’ New York Times, June 3, 2003.
36. A Range of Research-Based Pharmacotherapies for Addiction, Science, Oct. 3, 1997.
37. Leshner, Alan I. "addiction Is a Brain Disease, and It Matters." Science 278 (October 3,) 1977:45-47.

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Chapter 5
Stress, Fear and
Unloved

72
Stress is Fuel to a Fire

Stress has such an enormous impact on mental and physical health. Stress
alone can make changes to the brain in a similar way that long-term drug
addiction can. As noted before, long-term over-stimulation of the reward center
can make the brain react defensively by diminishing neurons (cells) in the brain.
Stress has been found to contribute to a decrease in the proliferation of cells
within the brain1 and inhibits neurogenesis (birth of new neurons) in adults. 2
Addiction and stress is a very dangerous combination. Not just because they
both affect cell production and maintenance in the brain, but also because they
are intimately tied to the neuroendocrine system. The neuroendocrine system is
the interplay of the nervous system and endocrine system. This interplay sends
chemical messengers from the brain to the body, regulating cravings and urges.
When stress goes up, cravings increase. It has been found that stress actually
increases the likelihood of addiction and perpetuates it just as much as the
changes in the brain's reward systems does from long-term addiction! 3
Stress results in a fight or flight response between the nervous and endocrine
system. This means that when you are stressed, cravings dramatically increase
and you either fight or suppress the craving or avoiding it by changing the overall
perception of it by taking mood altering substances. Neither of these options are
really that good. Remember, suppression has shown to increase cravings and
taking drugs, further the addiction.

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Like addiction, stress affects memory too. Scientists can visually see atrophy in
different brain regions caused by chronic stress and this leads to memory
impairment .4
Stress also impairs judgment and decisions. As stress increases, there is a

decrease in the functioning of the prefrontal region and an increase of limbic
system responses, which contributes to less control and poor decision-making. 5
Stress leads to the inability to control impulses and delay gratification. This is
why stress to an addict is a huge factor that feeds addiction 6 and a major cause
of relapse.7
As you can see, stress and addiction have many common denominators, from
affecting cell proliferation in the brain, affecting memory, impairing judgment and
decreasing impulse control. This is why, when you're stressed, you NEED that
cigarette or drink. Same goes for people with any other addiction.
Negative Emotions and Attachment
Negative emotions also play a major role in our desires for our drug of choice.
These include feelings of anger, anxiety, fear, boredom or loneliness. When
experiencing such emotions, our brain reacts by instinctively searching for
something that will give relief. Relief from negative emotions is evolutionarily
adaptive. These negative emotions tell an organism that they must do something
to alleviate it.

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But the emotions that individuals with addictions have are largely exaggerated
and intensified from the history of attempting to self medicate them away. When
your brain tells you that you need a smoke or that you need to indulge in junk
food to feel better, it is really a false message. There is no threat to survival, that
you need to escape.
When you have an addiction, you have an emotional attachment to your drug of
choice. In some cases, emotions have shown to push an addict to use, more
than physical dependency (i.e. using to prevent sickness caused by withdrawal). 8
When the emotional brain starts to override the rational brain (discussed in
chapter 2) this can create perceptions that are false and exaggerated. 9
Even seemingly normal or natural emotional attachments, such as to a partner

while experiencing romantic love, will make an individual greatly exaggerate the
qualities of his/her partner and create false perceptions about them. Dr. Fisher,
researcher and author of Why We Love, tells us that people in deep love often
act irrationally, just as drug addicts would. They get up early to go to the gym,
they are obsessive, and when partners are rejected it can lead to serious
consequences such as “stalking, homicide and suicide.”
People overcome by emotion often display irrational behaviors including

screaming and yelling at each other in inappropriate situations. When the
rational brain is subdued, the emotional brain runs wild. This doesn't mean you
should love less, but love, rationally. Bridle your passions and consider
consequences.
The reason why the limbic system (emotional system) is very strong, is because
of the massive nerve branch connections which it contains. When the emotional
brain takes over, this results in less ability of higher-functioning processing.

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Research has shown that an angry person in an argument will remember less
than one who is calm.10 This is a good example of the team of rivals brain
mentioned in chapter 1.
Acting out in rage, hurting those that are close to us and having sex with
complete strangers are symptoms of the emotional brain running wild. What is
particularly interesting, is that our emotional states do not last very long, but the
dangers of acting out in the heat of emotions can have significant and long-term
consequences.
You may have experienced anger toward someone who cut you off as you’re
driving. At that moment you may have wanted to harm that person, but only
moments later, your perception changes. You cool down and you realize you
really do not want to harm them at all, you were just upset. This is the moment
when the rational brain is “switched” back on.
The rational mind usually knows what will

happen either by personal experience or by
observing others. It often knows of the
negative consequences which come from
poor choices, but many times is subdued. It
does not need to be informed as much as it
should be REMINDED. Rationally reminding
yourself of the negative consequences of
your addiction during a craving, activates the
prefrontal cortex and can release it from the
limbic system's grasp.

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“The Fear Center”

Fear comes from an area in the limbic system known as the amygdala. This “fear
center” identifies danger and is a part of the brain involved with self-preservation.
When this center is activated, the organism is pushed to alertness in either a fight
or flight response.
The amygdala also plays a key role in the formation of emotional memories
(chapter 2), while the hippocamus is responsible for storing memory details. 11
The gambler who has built up debt, the pornography addict who has kept secrets
from his wife or the alcoholic who tries to deceive his family - all experience a
great deal of fear. Fear feeds the addict to use and using feeds the fear.
Fear is an incredibly strong emotion in those who are addicted. They fear running
out of their drug of choice, they fear being in places where they won't have
access to it. They fear that they will get caught or that someone will find out
about their lies.
Some addicts know they live a dishonest life, but they have a strong need to hide
their addiction because they fear stigma or embarrassment they'll receive.
Addicts may appear calm, but inside they fear many situations. They fear being
in a group without a drug to calm their nerves. They fear being in a situation in
which they cannot use.

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Addicts greatly fear withdrawal. The fear of withdrawal symptoms can stop
addicts from keeping their commitments and holds them back from successfully
quitting. Even some of the worst withdrawal symptoms are not as severe as an
addict imagines.
In severe substance abuse cases, doctors usually talk about withdrawal as

having symptoms similar to the flu. This is because detoxing from the substance
often triggers similar immune system responses. Addicts may feel miserable
during a drug withdrawal, but it is quite bearable.
Doctors refer to withdrawal symptoms as only being moderately painful and the
physical withdrawal symptoms are usually the easiest part of withdrawal. The
psychological pain, for some is the hardest part. For a life entrenched in fear, an
instant dopamine burst is a welcome respite to an addict.
Identity crisis is an issue for those who have spent a large part of their lives using
their drug of choice. They can't imagine what it will be like living without it. The
thought of living without their drug can put any addict into a panic.
Think about it this way. When your drug is more important than holding a job,
bathing, sleeping or gaining trust of your family, the very thought of giving it up is
very painful.
Addicts often know that some of their behaviors are causing severe health
concerns. Some addicts have liver cancer from drinking or chronic bronchitis
from smoking, yet they continue. The impact and fear that these health concerns
have on an addict's mind often increases the urge to use to eliminate fear.

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Fear is a major stumbling block to quitting. Addicts fear the life they'll have to live
when sober and how they will cope with stress and anxiety. Addicts fear that a
social situation will never quite be the same. A life without their drug will never be
as comfortable or enjoyable...
They fear they will not be able to handle stress. They fear they will not be
confident in social circles without alcohol, drugs or tobacco. Often, after repeated
failure to quit, they become increasingly convinced they can just live their life how
it is as long as they have enough drugs to deal with their stressors, guilt, shame
and social situations.
Addicts fear seeking help. They may want to get help, but they greatly fear it
because they know there is a possibility it may actually work, and give up their
addiction completely. They feel a part of them wants to quit, while another
strongly fears the possibility of living without their social and psychological crutch,
like it is a dear friend they can't let go of.
This is why the common method of addiction treatment, to “scare them straight”
is counterproductive and research has shown it aggravates addiction, not help it.
Obviously, addicts do not need to experience greater fear, they need empathy,
love and hope. Using scare tactics such as “hot seat therapy” and confrontation
feeds an addict's resistance to change.
But the addict must realize this one VALUABLE and very therapeutic point. That
your fear is caused by your addiction, not relieved by it. Addiction aggravates
fear, not soothes it. You may think, “my drug gives me respite and comfort when I
use. It makes me feel grounded.” But this is only because you think it does. Your
biological responses tell otherwise. If addicts really examined and introspected
they would be shocked to find what is really going on...

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Emotional misconceptions
When smokers smoke a cigarette to calm their nerves, their heart rate actually
increases and when the nicotine leaves their body shortly after, they have slightly
stronger withdrawal symptoms.
Really understand this point. You may think that tobacco, alcohol, drugs, junk
food or pornography is something that helps you to feel normal and pushes off
fear. But it doesn’t. What is really happening, is that it is turning the brain into a
panicky state.
Your drug is only a cover up. A band-aid. It does not relieve, it only gives you the
perception it does. Remember using drugs, alcohol or tobacco is not
evolutionarily adaptive. It doesn't contribute to your survival. In fact is doing just
the opposite. It is killing you. The only reason it feels like it is necessary is
because it originates in the survival part of the brain (limbic system).
Instead of avoiding a challenge, an uncomfortable emotion or stress, through

mind altering substances or behaviors, stand your ground and rationally and
logically think about what is really going on. Who tells you that you MUST not
experience these emotions? That you MUST medicate them away? What is the
worst thing that can happen if you do not give in? (an effective way to react to
cravings and urges is found in chapter 8)
Displaced fear
On a personal note, I had surgery to remove some of my mouth caused by years

of chewing tobacco. It wasn't the risk of mouth cancer that got me to quit. In fact,
the fear increased my need for just one more chew. I told myself I would stop, but

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I never did, because when I attempted, the fear of living without it fed my desire
to use it one more time.
Non-addicts do not understand how someone can put a big gob of chew in their
mouth or light a stick with caronegens and inhale the toxic fumes. Non-addicts
cannot understand why a drunkard can go out in public and make a fool of
himself, or how a heroin addict can stab a needle in his arm. These are real fears
to non-addicts.
Most people fear putting large amounts chemicals into their body/blood stream
that has been proven by science to kill you. But the addict doesn't fear the
smoking, the heroin-taking or the drinking as much as they fear being WITHOUT
it. The using removes fear, but the fear is displaced. Their fear is opposite to
those of non-addicts. Remember, an addict builds false perceptions and beliefs
around their using.
Considering a Sober Life

Hitting the “bottom” is a common phrase used in addiction support groups such
as AA. Hitting the bottom is when the brain takes a hard look inward at primary
survival and results in a powerful emotional breakdown.
The interesting thing about the “bottom” is that the strong emotional memory,
which was discussed in chapter 2, is now your friend. Remember, the emotional
memory can be permanently imprinted on the brain from your first drug high. It is
ushered in by very pleasurable, but also, very frightening experiences.

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An emotional memory is created during a “bottom” because during this time the
addict is going through tremendous emotionally painful experiences. Sometimes
the bottom happens because of financial hardship, a marriage irrevocably broken
or a near-death overdose.
Bottom experiences are usually very devastating and can cause complete
“demoralization” as AA puts it. Sometimes the motivation for change, is sparked
only after significant losses.
Some recovering addicts may tell you about the night they made contact with
God or when they “found themselves” during these bottoms.
Shame and stigma
Some addicts are driven so far into shame that they may start thinking that their
fate is a well deserving one. Addicts often hate themselves for what they do.
They often make promises to stop their destructive behavior, but too often end up
breaking those promises.
The stigma that addicts receive is a large stumbling block when seeking
treatment. They are filled with an overwhelming sense of guilt. Pornography
addicts often see themselves as shameful. Drug addicts see themselves as
hopeless and weak. Cigarette smokers hate that they are a slave to their
cigarettes. These feelings sometimes turn into denial or refusal that they need, or
even deserve, treatment or help.
Those who are addicted may be more willing to seek treatment and discard the
stigma associated with their “condition” when they understand their condition isn’t
necessarily caused by a weak will or a moral dysfunction.

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A great start in helping addicts is to have loved ones encourage the addict to
become more honest without judging the addict harshly. It takes a great deal of
courage for an addict to take the steps necessary to seek help.
Unloved and abandoned
Addicts also often feel unloved and abandoned - even if it isn’t true. Addicts tend
to think they are unworthy of love by family members, friends or God. They may
come to the conclusion that they are unlovable. After all, they hate many things
about themselves, why shouldn't others?
Some addicts know that they have wasted time and opportunities. They hate
themselves for it because they always imagined that they would be something
“better.” They often compare their lives to those around them. They become
envious of the education, the relationships and the careers that “normal” people
have.
This makes the coming down off of drugs even harder because they fear having
to deal with the pressures of life and the guilt of living with the precious moments
they have lost to their addiction.
Some of those who use drugs regularly, self-medicate to feel adequate. The
addict no longer does drugs for fun, but to relieve negative emotional states and
to feel “normal.”12 They use drugs as medicine to medicate self-depreciation, fear,
inadequacies and the defeating thoughts they have about themselves.
Because of this, an addict finds the idea of living an HONEST LIFE very
appealing. When addicts realize how hard it is to keep up with their lies and

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deceptions, the shame they experience and the potential stigma they receive
from others, a life without their drug is very attractive.
Why Love is Necessary

There are several reasons why love can be healthy and therapeutic in recovery.
The primary neurotransmitter that is associated with love, is dopamine. 13 People
who are motivated by normal rewards, including love and support, are generally
at less risk for addiction.
Remember in chapter 4, rats placed in a cage alone with cocaine will kill
themselves from overdose. But when other rats are in the cage, they will ignore
the cocaine and play with their friends. The famous study on Vietnam vets
supports this point too. The soldiers addicted to heroin abruptly stopped when
they went back home to be with their loved ones.
Brain scans reveal that individuals feeling loved have a higher level of dopamine.
Dopamine triggered by romantic love can be similar to that achieved by taking
drugs.14 Those experiencing loving relationships often do not need the dopamine
boost that addiction provides. The people I have met with that overcome their
addiction, didn't do it by willpower, but by building their life in a way that makes
addiction less necessary.
Professionals have described many advantages of having loved ones involved

with the addict during addiction treatment. Loved ones provide positive feedback,
encouragement and support.15
In some treatment groups you may hear addicts talk about how they found
romantic love and subsequently lost the desire for their addiction. Love can be

84
stronger than the will to live and the primary motivation in humans. Dr. Fisher
author of Why We Love states that emotions and motivations in the brain are
hierarchical - in a pecking order of complex and basic emotions. “Fear can
overcome joy... jealousy stifles tenderness.” But love, is different from all others.
It is the “zenith, the pinnacle, the top. It stifles fear, anger and distrust.” 16
Her research tells us that love conquers lust. A positive relationship of a child to
their parent, and the bonding to his or her family, is extremely important in
recovery. This isn't just positive thinking. Positive relationships like this enable
species to survive. Positive social and intimate relationships are high in survival
value.17
In fact, we are biologically wired to help others, do good to others and maintaine
positive social relationships. Just doing kind actions toward someone activates
the reward system in a similar way that food and sex does. 18 Giving love,
receiving love and being loved is therapeutic. Love is necessary.
Sometimes addicts lose everything - their health, their finances and their friends
from their addictive habit. But when they start losing their loved ones, those
whom they really care about, they often hit “bottom,” and subsequently, recover.
What we can learn from animals
If you asked an adult man, “why is it important to help another person?” His reply
might be, “because it is the right thing to do.” But if you ask a child “why is it
important to share your food with that other kid?” He might say something like
“because he didn't have any.”
There are large differences between a child's brain and adult brains. A child's
brain is more like the brain of an animal because it hasn't fully developed yet.

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Animals do not have the large prefrontal cortex of the brain, like adult humans
do. A child's prefrontal cortex hasn't fully developed until their mid 20s. The lack
of the prefrontal cortex in animals limits their ability to engage in higher-
functioning thinking, such as what is right and wrong, moral or immoral.
However, years of research has shown that animals engage in altruistic acts.
Why is this? Animals have developed sharing and altruistic behaviors to survive
as a species. It is hard wired within their brain. It is one of the most basic
elements of survival.
Animals separated by bars will often share food with each other. Rats will help
each other out when they see one is trapped and in distress. 19 Apes defeated in
fights will be hugged and embraced by a friend or others in the group. 20
It is documented that dolphins will save other fellow dolphins by ripping them out
of fishers’ nets. Dolphins also will stick with sick dolphins by staying with them
near the top of the water to keep them from drowning. Whales will even put
themselves between a hunter’s boat and an injured companion in effort to protect
them.21 Elephants lift and support other elephants that are too weak to stand. 22
Mice, when seeing another mouse in pain, will vicariously have an intensified
pain response in their brain, which impels them to act and free them from
danger.23
Scientist, Jane Goodall, observed the behavior of chimpanzees that were on

man-made islands surrounded by water-filled moats. One day she observed,
“one adult male lost his life as he tried to rescue a small infant whose
incompetent mother allowed him to fall into the water.” 24

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Animals automatically adopt the emotional state of others because it is deeply

rooted in their brain as a necessary part of survival. But when it comes to an
adult human, he has a greater reasoning power. He philosophizes, he analyzes
and he contemplates. He assesses situations and is concerned about impression
management and social pressure.
However, both animal and human brains have mirror neurons in the limbic
system which are neurons that light up when witnessing another in pain or in
emotional distress. Evolution shaped animals to employ sight, sound and smell
to detect distress in others through expression, vocalizations or the smell of
pheromones.
A flock of birds reactively fly when one triggers a response in the group. Similarly,
when a newborn starts to cry at the hospital, other babies join in as if there is a
spread of automatic distress among all of them.25 This is called emotional
contagion.
Animal brains and infant human brains automatically adopt the emotional state of
others. Scientists call infant human brains “reptilian” because they are nearly
identical to an animal’s brain. Animals with half a brain of ours, are not
consciously aware of social expectations or moral obligations, yet they continue
to do the “right thing” because it helps them to survive. If we are to survive, we
need to learn from our animal friends.
Researchers from Case Western Reserve University stated that helping the
community in various service opportunities increases sobriety in addicts. They
state that becoming active in service has shown to help addicts to stay
abstinent.26

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Professionals have called this therapy, the “helping therapy principle” (HTP) and
has been in practice at AA to diminish egocentrism. These findings suggest that
when an addict finds opportunities to help someone, they help themselves.
According to this study, 40 percent of alcoholics who helped other alcoholics

were able to avoid drinking during recovery, whereas only 22 percent of those
that did not help others were able to stay sober.27 But this goes beyond addiction.
Individuals with mental and physical health conditions such as body dysmorphic
disorder, AIDS or chronic pain also show an improvement from serving others as
well.28
Addicts in recovery often find long-term success in “quitting” when they seek
something else, something beyond themselves. Addicts may initially just want to
become “sober,” but eventually find merit in living an honest life and serving
others.

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1. Duman, R. S., J. Malberg, and S. Nakagawa. 2001. “Regulation of Adult Neurogenesis by Psychotropic Drugs and
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Implications.” European Journal of Neuroscience 12:2211–2214.
4. Carrion, V. G., C. F. Weems, S. Eliez, A. Patwardhan, W. Brown, R. D. Ray, and A. L. Reiss. 2001. “Attenuation of
Frontal Asymmetry in Pediatric Posttraumatic Stress Disorder.” Biological Psychiatry 50:943–951.
Bremner, J. D., P. Randall, E. Vermetten, et al. 1997. “Magnetic Resonance Imaging-Based Measurement of Hippocampal
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Relapse Prevention Pg. 39.
What’s the Lure of the Edge? It’s All In Their Heads, New York Times, June 20, 2005.
11. Amaral, D. G., J. L. Price, A. Pitkanen, and S. T. Carmichael. 1992. “Anatomical Organization of the Primate
Amygdaloid Complex.” In The amygdala: Neurobiological Aspects of Emotion, Memory, and mental dysfunction 1–66.
12. Chao, J., and E. Nestler. 2004. “Molecular Neurobiology of Drug Addiction.” Annual Review of Medicine 55:113–132.
doi:10.1146/annurev.med.55.091902.103730. PMID 14746512.
13. Why We Love, by Dr. Helen Fisher. 2004: 97-8
14. Molecules of Desire; Wall Street Journal, Feb. 13, 2004.
15. Brown, S., and I. D. Yalom. 1977. “Interactional Group Therapy With Alcoholics.” Journal of Studies on Alcohol
38(3):426.
Flores, P.J. 1997. Group Psychotherapy with Addicted Populations: An Integration of Twelve‐Step and Psychodynamic
Theory, 2d ed. New York: The Haworth Press.
16. Why We Love, by Dr. Helen Fisher. 2004
17. Addicted to Mother’s Love: It’s Biology, Stupid; New York Times, Jun. 29, 2004.
18. Moll, J., et al. 2006. “Human Fronto-Mesolimbic Networks Guide Decisions About Charitable Donation.” Proceedings
of the National Academy of Sciences (October 17) 103(42):15623–15628.
19. Empathic rats help each other out. (2011). livescience.com
20. DeWall, et. al. (2008). Depletion makes the heart grow less helpful: Helping as a function of self-regulatory strength
and genetic relatedness. Personality and Social Psychology Bulletin, 34, 1653-1662.
21. Caldwell, M.C., & Caldwell, D. K. 1996. Epidemic (care-giving) behaior in cetacea. “Whales, dolphins and porpoises”
22. Hamilton, W. D. 1964. “The Genetical Evolution of Social Behaviour.” Journal of Theoretical Biology
23. Langord, et. al, 2006 “Social Modulation of Pain as Evidence for Empathy in Mice” http://www.sciencemag.org
24. Jane Goodall, 1990 Through a window. Boston: Houghton Mifflin Publishing.
25. Hoffman, Martin L. Developmental synthesis of affect and cognition and its implications for altruistic motivation.
Developmental Psychology, Vol 11(5), Sep 1975, 607-622
26-27. Maria P., Stephen P., Shannon J. (2011). Alcoholics Anonymous-Related Helping and the Helper Therapy Principle.
Alcoholism Treatment Quarterly, 2011; 29 (1)

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Chapter 6
How to Really Evoke
Change

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How People Really Change

As mentioned in chapter one, there are low success rates with common recovery
centers and programs. A large part of these low success rates is because they do
not use methods backed by research, evidence or data.
Research shows that when it comes to helping someone with an addiction or one
that has behavioral problems, confronting them, trying to pound the truth into
them or desperately trying to persuade them, is ineffective.
Not only is it ineffective, but research shows it can actually cause harm.
Research (including longitudinal studies) makes one point exceptionally clear: If
you want to truly change a person, coercive means, aggression and
confrontation decreases the change desired in the individual and can lead to
more problematic behaviors.
Confrontation not only showed an increase in patient’s resistance to change, but

problematic behaviors increased during the confrontational periods of
intervention as well.1 In another study, clients that were confronted to stop
drinking, actually drank more. When less confrontation was used in therapy, the
less drinking clients engaged in.2
Confrontational tactics are still used in many AA, NA and twelve-step programs.
They call it “hot seat therapy” or “attack therapy.” But according to one
researcher, there isn't a single line of research showing successful clinical
outcomes using these methods.3

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The University of New Mexico conducted a study that examined therapists and
their approach with alcoholics. The therapists tried to get the alcoholics to stop
drinking. What they discovered is that the successful outcomes actually stemmed
from the level of empathy used during treatment.4 In fact, this study also showed
that empathy in treatment contributed to long-term positive effects up to 2 years
following the intervention. These studies were repeated several times and the
results were consistent.5,6
Therapist, Carl Rogers termed “accurate empathy” which includes reflective

listening to the client as well as amplifying the client’s views, meaning and
experience. Research shows that this is the best way to evoke a successful
change in an individual7,8 and actually promotes sobriety in addicts. 9
The tremendous amount of research tells us that it is the way to interact with
people with addictions that either increases or decreases problem behaviors.
It’s easy to criticize. It’s easy to loose cool. Its easy to play the power role in a
power differential. But the real challenge is to be genuine and empathetic to
someone who is really in need. Some people may easily forget that one's
decision, is the single most powerful indicator of long-term success.
Additionally, research supports that addicts actually CHANGE ON THIER OWN

without the use of high-end treatment facilities or recovery programs. 10,11
It is the motivational factors within an individual that produces change, and

continuing data continues to affirm this. 12 Sometimes an addict, after years of
experiencing substantial losses, are found years later to have resolved their own
addiction.

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Over the last several years, counselors have been encouraged, and even
required, to use a counseling technique called Motivational Interviewing.
Motivational interviewing is increasingly gaining attention because it is a
research-backed method that promotes an individuals motivation toward change.
Motivational Interviewing
When it comes to understanding Motivational Interviewing, it is important to know
the spirit behind it. Motivational Interviewing regards the individual as their own
expert. Instead of trying to beat truth into the individual, or to tell them what to do,
research shows that creating a conducive atmosphere built on support and
genuine care, is most successful.
The individual has the capacity to change and needs to discover their motivation
to change. This comes from within, and if you are someone trying to help an
addict, your job is to evoke this motivation within the individual. Motivational
Interviewing tells us that individuals have the capacity to change and that you
would approach the individual in a manner that respects their autonomy, while
affirming their ability to change.
The opposite of a productive way to get people to change is what most people
automatically assume about an addicted individual. Many see an individual as
unable to change or that they are impaired toward change. Addicts often come to
believe this about themselves. This section will not just help a loved one help an
addict to change, but help the addicted one reading this to discover their own
motivation.

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For those trying to help someone with an addiction, it is not effective to strongly
impose your ideas or views. Most of us may automatically come to the
conclusion that the addict lacks knowledge, willpower or moral rectitude. So we
tell them what they MUST do to break free from that awful habit.
Many quitting addiction programs use steps they MUST follow in a sequential
order or scare tactics of health risks of one's behavior. Motivational Interviewing
is different. It holds that change will be self-directed, non-confrontational and
autonomous.
Stages of change
There are stages of change have been consistent throughout several studies.
These stages of change remain stable whether an addicted individual changes
with or without help.13 If you struggle with addiction yourself you may see this
pattern. If you are trying to help someone with an addiction, you can evoke
change by using methods that guide the individual through the stages below.
Pre-contemplation - Initially, an individual may have no intention to

change their behavior. Sometimes they aren't even aware of the problem.
Your goal here is to get the addict in yourself, or the one you love, to
consider that there “might” be a problem. If the addict you are trying to
help is currently in this stage, you should raise a seed of doubt in the
addict's mind by increasing the attention to problems or risks involved with
his or her behavior.
Contemplation - In the contemplation stage, the addict is aware of the

problem and may be considering change, but commitment to change or
the desire to take action isn't present. Your goal here, is to increase
awareness of the problem by having the addict within yourself or the one

94
you love to observe behavior and consider why it might conflict with
current values. Also consider why behavior might result in negative
consequences.
Preparation - In the preparation stage, the addict intends to make

changes and will make small changes in preparation for greater changes.
During this stage, your goal is to encourage change as a priority in life.
During this stage we help the addict to determine the correct course of
action.
Action - The action stage is where the addict decides to take an action
toward change. The goal here would be to suggest achievable and
specific action steps toward change while providing guidance and support.
This is here where you would want to help the addict take appropriate
steps to change.
Maintenance - The maintenance stage will be the stage that you want to
focus on preventing relapse and increase positive experiences from
abstinence. Your goal is to support the addict to continue to change
through encouraging. Encouraging, is more important than praise. Instead
of just saying “well done,” or “good job” tell the addict, “you have
demonstrated a lot of determination toward completing this goal.”
In both the pre-contemplative and contemplative stage, there isn’t a firm

commitment or decision to change. This is why your main task is to help the
individual to cultivate a commitment to change. Whereas, in the preparation,
action and maintenance stage, there is a firm commitment toward change and
you should help the individual identify an appropriate plan to change as you
provide support.

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According to research, when individuals choose to change and make the

decision to change on their own, it produces greater success, long-term. 14
The Spirit of Motivational Interviewing

There are 4 basic principles of Motivational Interviewing. 1) expressing empathy,
2) developing discrepancy, 3) rolling with resistance and 4) supporting self-
efficacy.
Express empathy as you talk to the addict. Accept their feelings and use
reflective listening. The addict should bring up reasons for behavioral change
instead of you. The motivation for change is evoked by the addict seeing a
discrepancy between his/her goals or values verses their current behavior. Your
goal here is to get the addict to discuss the pros and cons of the addictive
behavior.
Rolling with resistance means that you should avoid imposing views,
arguments and even persuasion. This is because it pushes the individual into the
opposite direction. What you should do here is invite the individual to consider
new perspectives. It is the individual that should provide answers and solutions.
In a counseling setting, resistance is a indicator that the counselor should
respond differently. The goal here is to always try to respect the individual's
autonomy.
Supporting self-efficacy means that you need to communicate in a way that

helps the individual to know he/she is capable of change. It is the individual's
belief in the possibility to change that builds motivation toward it. They are

96
responsible and capable of change and you must support them to achieve their
goal.
Use open-ended questions. Allow the individual to express his/her own views
while you follow their perspective. Open-ended questions will avoid simple yes
and no answers. Instead of saying, “Do you experience negative side effects
from using drugs?” Say, “what negative side-effects have you experienced from
using drugs?”
Use affirming and supporting. Be actively engaged in listening for the

individual's aspirations and what they value. You should know their strengths and
their positive qualities. Then reflect those things to the individual in a positive and
affirming way.
Instead of saying, “its going to be tough for you to stop using drugs.” Say, “you
were able to maintain a job though determination and perseverance. Those
strengths can help you to quit.”
Use reflective listening. Reflective listening is non-threatening paraphrasing of

what the individual said. It is important to not be judgmental, but collaborative.
Good reflective listening will deepen the conversation and helps the individual to
gain greater insight into themselves. Watch out for overstating or understating
something when you mirror what the individual is stating.

97
A Practical Example Of MI
YOU: I was wondering if you could tell me what kind of concerns or
problems you have encountered as a result of your drinking?
ADDICTED LOVED ONE: Well, I don't really think it is a problem for me. I
know that my boss thinks my drinking has become a problem... and I
guess my girlfriend is a bit worried about me. I know my family is a bit
worried too, but they're family, they are suppose to worry.
Y: So if I understand you correctly, your boss, your friends and your family
are a bit worried bout your drinking and that it might be harming you. But I
was curious, have you noticed anything yourself?
A: Well I guess I do drink a bit more than I use to. As you know, I started a
few years ago. My boss pointed out that I have been arriving late to work
lately. And I guess he has a good point. But that's not from the drinking.
That's just because I have been too tired in the morning and have a hard
time getting up.
Y: So it sounds like you notice that your drinking more now. And that you
may have a problem getting to work on time because you are too tired.
What else have you noticed?
A: I don't think there is anything else. Drinking doesn’t really affect me

much. I have a high tolerance and I don't get drunk like I use to, so I don't
think it is causing a problem.
Y: So it sounds like you feel that your drinking has gone up over the last
few years, but your at a point that your drinking doesn’t really get you
drunk like it use to.
A: Yes, I can drink beer all night and it doesn't really affect me. Compared
to my friends, I can drink like 3 times more than they do.
Y: That is very interesting. What do you think of that?

98
A: I think that I just have a high tolerance as I have been doing it for years
and it doesn’t affect me much anymore. As you probably know, uncle Paul
was the same way, he would out-drink everyone and it never really
affected him much.
Y: What happened to uncle Paul? You seemed to know him very well.
A: Well he died, due to bad health, but that was because he was just
getting older. He stopped drinking before he died.
Y: Why do you think he stopped drinking?
A: I think his family wanted him to stop. I think he was receiving pressure
from his doctor too. I guess it did play a role in his health. I know beer has
many calories and could be bad, I guess.
Y: So, if I understand you right, you have been drinking more over the
years, alcohol no longer affects you much, as you mentioned, and you
think that beer has a lot of calories and it, perhaps, wasn’t the best for your
uncle...
A: Yes, that's right.
Y: Have you noticed anything else, perhaps a similarity between you and
your uncle's drinking?
A: Well like I said, I think both of us could out-drink most people. I know
uncle Paul had a beer gut and I know I have gained one over the years,
but that also probably happens with age.
Y: Any other similarities between you and your uncle?
A: Well sometimes I know uncle Paul use to be a bit forgetful. He always

seemed to forget things we talked about the night he drank. I know that
sometimes I forget the conversations I have at night while I am drinking
too. Sometimes, the morning after, I forget how I even got home after a
party.

99
Y: That sounds a bit scary, not being able to remember how you got home.
A: Yes I guess sometimes it is.
Y: Can you tell me an example of when you didn’t remember anything

from the night before?
A: Well a few weeks ago, I was at a party and I remember arriving to the
party, but then everything after that seems to be a blur. I remember the
next morning I woke up and I didn’t even remember how I got home. I
noticed that my car was not parked outside, that worried me, so I had to
call a friend and scour the neighborhood where the party was and it took
about an hour of driving around to find my car. My car was parked much
farther away from the party, than I remember parking it. I may have
actually drove it somewhere, that night. That is a scary thought and would
be really stupid of me to do.
Y: So that worries you?
A: Yes it does. I could have crashed the car. And I don’t even remember
how great the party was.
Y: That sounds a bit scary. How did you feel in the morning?
A: Well, I did have a bit of a headache when I work up. But what really
worried me, was not seeing my car outside.
Y: That's completely understandable. What do you think caused you to

forget where you parked your car?
A: Well, I guess, I did drink too much that night. I guess alcohol can make
me forgetful.
Y: What concerns you about it?

100
A: Well, the fact that I could have done things that I shouldn’t have, such
as drinking and driving. I have also wondered if I get too carried away in
drinking that perhaps I could wake up in jail and not know why I was there.
Y: So it sounds like you may have a few concerns. You expressed that
alcohol does have a lot of calories, that you are out-drinking your friends,
that you have woken up and do not remember what happened the night
before. Does that bother you at all?
A: Well, I guess when I think about it, sometimes I may have a problem
but I don't think I am an alcoholic or anything. I just think that some nights I
just get too carried away.
Y: Earlier you mentioned that your boss has pointed out that you are
arriving late to work. Do you think that your drinking is causing you to
sleep in longer than you intend to?
A: I guess some mornings it does. But I am not a bum. I still get to work
and I just like to be social and have a good time at night.
Y: Right. So when you think about it, it sounds like you have noticed that
you have been drinking more and would like to not drink as much or get
carried away the night before. Does that sound right?
A: Yes, I don't want to get carried away. I do not want to hurt anyone from
drinking.
Y: What people could you be hurting from your drinking?
A: Well if I did get carried away in my drinking again and then drive, I
could cause an accident.
Y: So what you're saying is that you don't want to hurt anyone. Do you hurt
anyone else, physically or emotionally?
A: Well, I guess I tend to hurt my family and my girlfriend, because they

want me to stop drinking but I do it anyway.

101
Y: Does this bother you?
A: Well, I guess so.
Y: What do you think you can do to prevent it?
A: Well I guess I could stop drinking so much.
Y: So you feel that it would be important to you to stop drinking so much,

so that you do not possibly drive drunk or hurt those you love. It also
sounds like you don't like to experience those nights that you forget
everything you did either.
A: Well yes, I guess so. I guess I could try to stop.
Y: You know, I have known you for some time and I have been very
impressed with the way you persevered and stayed dedicated to your
schooling. If you apply those strengths to stop drinking, I am sure you
would be successful at it.
A: I think you might be right. I'll give it a try.

102
References:
1. Patterson GR, Forgatch MS. Therapist behavior as a determinant for client noncompliance: A paradox for the behavior
modifier. Journal of Consulting and Clinical Psychology. 1985;53:846–851.
2. Miller WR, Sovereign RG. The check-up: A model for early intervention in addictive behaviors. In: Løberg T, Miller WR,
Nathan PE, Marlatt GA, editors. Addictive behaviors: Prevention and early intervention. Amsterdam: Swets & Zeitlinger;
1989. pp. 219–231.
3. Miller WR, Taylor CA, West JC. Focused versus broad spectrum behavior therapy for problem drinkers. Journal of
Consulting and Clinical Psychology. 1980; 48: 590–601.
4. Miller, W.R. and Rollnick, S. Motivational Interviewing: Preparing People to Change, 2nd ed. NY: Guilford Press, 2002.
5. Miller WR, Sovereign RG. The check-up: A model for early intervention in addictive behaviors. In: Løberg T, Miller WR,
Nathan PE, Marlatt GA, editors. Addictive behaviors: Prevention and early intervention. Amsterdam: Swets & Zeitlinger;
1989. pp. 219–231.
6. Valle SK. Interpersonal functioning of alcoholism counselors and treatment outcome. Journal of Studies on Alcohol.
1981;42:783–790.
7. Truax, C., & Carkhuff,R.(1967).Toward effective counseling and psychotherapy. Chicago: AldinePublishingCompany.
8. Wise, B., & Page, M. (1980). Empathy levels of occupational therapy students. American Journal of Occupational
Therapy, 34,676-679.
9. Luborsky, L. ,& Auerbach, A (1985). The therapeutic relationships pychodynamic psychotherapy: There search
evidence and its meaning for practice. A.Frances (Eds.), Psychiatry update annual review (pp.550-561). Washington, DC:
American Psychiatric Association.
10. Fillmore, K.M. (1975). Relationship between specific drinking problems in early adulthood and middle age: An
exploratory 20 year follow-up study. Journal of studies on Alcohol, 36, 882-907
11. Sobell, L.C., (1980). Evaluating alcohol and drug abuse treatment effectiveness. :Pergamon Press.
12. Robins, L. N., Helzer, J.E., & Davis, D. H. (1975. Narcotic use in Southeast Asia and afterward: An interview study of
898 Vietnam veterans. Archives of General Psychiatry, 32, 955-961
13. Prochaska, J.O., & DiClemente, (1982). Transtheoretical therapy: Toward a more integrative model of change.
Psychotherapy: Theory, Research and Practice, 19, 276-288
14. Deci, E. L. (1980). Self-determination. Lexington, MA: Lexington Books.
15. Miller, W. R. (1985). Motivation for treatment.: A review with special emphasis on alcoholism. Psychological Bulletin,
98, 84-107

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Chapter 7
Changing The Brain

104
Having a Balanced Life

The brain is amazingly plastic and malleable. The brain is constantly being
altered by molecules re-arranging themselves. As discussed in chapter 2, when
similar behaviors are performed, signals are sent down similar neural circuits.
Repetition of either mental (e.g. meditation) or physical activities (e.g. running)
creates pathways and these pathways affects chemicals in your brain. 1
Your brain is very efficient and creates neural tracks which can be physically
manifested as “habits”. For example, if you start to slouch too many times, your
brain and nervous system is working together solidifying a network in your brain.
Soon you develop poor posture that is much harder to correct. But when you
develop good habits they also become solidified.
Once a neural track or pathway has been established in your brain, it is possible
to make changes to that neural track by changing the way you react to certain
events. By reacting differently to events, old neural tracks can weaken and new
neural tracks develop. Your brain rewrites a pathway for a whole new activity. 2
Just getting regular sleep, exercise or a good diet can change your brain and
affect the chemistry in your brain resulting in improved mood. 3 These changes
may be subtle, but may make you feel mentally sharper and better about
yourself.

105
Neuroplasticity and Neurogensis

Neuroplasticity describes the brain as being malleable and able to change by
adding or removing connections within the brain. Neurogenisis, the birth of new
neurons, was only believed to occur during embryonic stages in mammals, 4 but
researchers discovered that neurons are added to some regions of adult
mammal’s central nervous system (brain and spinal cord) as well. 5
Scientists knew that neurogenesis happened in the prenatal development stage

in the mother’s womb. It wasn’t until studies conducted recently confirmed that
neurons can increase in the human adult brain. 6 Neuroplasticity is evident when
patients repair from either injury or pathology. Repair from injury not only has
been shown to stimulate neurogenesis in neorogenic (nervous system) areas of
the brain, but also in non-neurogenic areas. 7
Interestingly, physical exercise, such as jogging, running and similar activities

promotes neurogenesis because these activities increase cell proliferation and
the survival of newly acquired neurons.8 One study showed that neuroplasticity
and neurogenesis followed the abstinence of alcoholics. 9 This study showed that
there was a dramatic increase in new neurons.
This is a CRUCIAL point. As discussed in previous chapters, tolerance occurs

because the brain starts to react in a defensive way to the over-stimulation of the
reward system caused by addiction. The brain starts to diminish receptor
availability as a result. But it is scientifically proven that abstinence, mind-body
exercises and fasting (covered later) increases neurogenisis!

106
Meditation
Researchers know that meditation can cultivate greater acceptance and
awareness of thoughts, cravings and urges. Meditation also decreases negative
emotions, such as stress, anxiety, depression and anger while improving positive
emotions.10
Mindful meditation has been effective in drug addiction, 11 in compulsive

disorders12 and in the prevention of depression and anxiety. 13 Anxiety and
depression have been shown to strongly drive an addict to use. 14
Mindful meditation and other forms of “mind-body” practices, including yoga,

decreases stress, increases focus and improve general feelings of well-being. 15
Meditation may also make you happier, more grateful, hopeful, content and
satisfied with life, even in difficult times. 16
One important benefit of using mindful meditation is that it increases one's ability
to recognize emotions, accepting them and being able to redirect attention - so
that addicts do not get preoccupied on cravings.17 People that use mindful
meditation also show to have a greater ability to control their emotional reactions
as well.18
Only after 8 weeks of using mindful meditation, participants reported an boost in

positive thinking and feeling.19 Obviously the benefits of meditation are
numerous. The reason that meditation improves mood, decreases anxiety,
depression and fear, enhances attention and has numerous other positive
benefits, is essentially because it positively changes the brain.

107
You see, most people when they feel down, take pills or drugs to feel better. But
medicating yourself with drugs only changes the chemical composition. This
temporary chemical change only lasts as long as the drug is synthesized to last.
It is never permanent. You'll always need another pill or drug to make you feel
better. But when our neural pathways change, it not only solidifies new behavior
but affects the chemical composition as well. This is a long-term solution.
Meditation produces a sustained change in the brain 20 and causes the brain to
undergo neuroplasticity. 21 Interestingly, monks who were expert meditators, who
had over 10,000 hours of practice, had permanently changed their brains to be
more “empathetic.”22 Remember chapter 3? The addicted brain gradually
becomes less “empathetic.” The benefits of meditation for recovering addicts are
enormous.
Meditation exercises neural systems in the brain. This is similar to strengthening

muscles in the body through physical exercise. The prefrontal cortex, which
makes executive decisions, warns us of our behavior and keeps the limbic
system in check, has shown to become denser as a result of meditation. 23
Not only does meditation cause a significant shift in activity in the frontal region of
the brain, but it also causes a strong antibody response to sicknesses such as
the flu.24 Other studies show that mediation may protect against HIV and the loss
of T-cells,25 lower the levels of cortisol and improve immune function in cancer
patients.26 It also decreased heart rate and blood pressure in patients. 27
Those who are addicted often experience a wide range of negative emotions
such as stress, fatigue, loneliness, frustration or boredom, which leads to using
and relapse. Meditation has shown to improve these emotions. 28 Meditation

108
teaches individuals to observe and accept thoughts as they come and go instead
of getting caught up in them.
People that were trained in meditation have been shown to have a greater ability
to examine their thoughts, cravings and urges from a third person perspective
and led to stopping smoking31 and reducing substance abuse.32 Studies also
showed that reduced addiction problems in patients were a result from
mindfulness training which taught participants to accept thoughts instead of
suppressing them.
Most people, when they have a craving, either act out on it or try to suppress,
avoid or fight it. This has shown to make matters worse. Individuals that try to
suppress, avoid or fight thoughts and cravings actually led to increased
substance abuse.33
In one study, patients that participated in a 10-day program of meditation

revealed that having unwanted thoughts is not as important as the actual reaction
to them. Thoughts, feelings and cravings will always come and go and the way
we choose to react to them is most important. Just acknowledging and examining
cravings and intrusive thoughts, instead of suppressing them, decreased alcohol
use in subjects.34
The evidence is clear. Meditation increases relaxation, reduces stress, improves

cognition, regulates emotion and decreases negative thought patterns. There is
other evidence that suggests that meditation increases one’s personal worth and
spirituality which may improve recovery as well.35
What is mindful meditation?

109
There are different ways to meditate, but mindfulness meditation is exceptionally

helpful with someone struggling with addiction. This is why the Truth Of Addiction
program comes with audio training to help you learn the proper way of
mindfulness, directed toward addiction. Even novices practicing mindful
meditation can quickly improve awareness and positive emotions. 36
Mindfulness is a way to notice our thoughts, sensations, sights, smells, sounds

and anything else that is often overlooked. This practice increases our self-
awareness and the awareness of what is happening around us. It helps us to live
in the present instead of being focused on guilt of the past, or fear of the future.
During the training, you pay attention to the things around you and about you in a
particular way. Meditation calms the mind, increase clarity, awareness and
acceptance of your present reality. Mindfulness may sound simple, but it does
take some practice because it is a way in which the brain, especially an addict’s
brain, does not typically behave.
Like driving a car, we are not always aware of what is going on around us. We
may get caught up in our thoughts. We are often in automatic pilot mode without
really focusing on what we are doing. Most of us live like this. We do not live
moment by moment, but instead, we are usually thinking, worrying or regretting
past and future events.
Becoming mindful helps us to react to urges and cravings in a different way than
we did in the past. Instead of standing in front of the urge and getting consumed
in it, mindfulness meditation for addiction teaches to step out of the urges path
and observe it as it rises in intensity and diminishes.

110
Can Exercise Heal the Brain?

Physical exercise, such as jogging or running, has shown to promote
neurogenesis as well. Exercise increases blood to the brain and results in an
increase of cell proliferation and promotes the survival of newly acquired
neurons.36 Remember, both stress and addiction decreases cell proliferation and
diminishes neurons.
Cardio based exercise, such as running, has also been shown to assists the
regulation of neurological chemistry and repairs receptor sites within the brain. 37
The brain needs blood flow for sufficient development. When the heart pumps it
pushes oxygen-rich blood to the brain. An increase or decrease of blood flow to
the brain has a cumulative effect on its neurological growth. 38 Cardio exercise is
also great for the brain because it helps correct and stabilize chemical
disruptions.39
Feast and Famine

If the food we had access to didn’t contain highly addictive properties, then many
of the health-related illnesses, such as obesity, would dramatically diminish.
Many people buy many processed foods because these foods are promoted by
very effective and misleading marketing.
Legal drugs, such as cigarettes have remarkable parallels to food promotion and
marketing. In the past, cigarette companies have denied addictive properties and
health hazards attributed to smoking regardless of the mounting evidence. Yet

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we are still being marketed to by all sorts of misleading information about

processed foods and snacks.
Food is easily available to us and we often over-consume. But the fact is, our
bodies are built to experience periods of feast and famine. Research continually
shows that periodically fasting can provide numerous benefits that affects the
brain, body and even genes. Researchers are starting to understand that it is
eating too much and too often, that actually drives disease.
Processed foods are carefully and SCIENTIFICALLY CRAFTED to make us

desire them more and more. Many food companies make money on designing
food products that are addictive.
In this modern age, there are incredible amounts of food that is immediately
accessible to us. Because of the availability of food, we often find it hard to go
even a short time without eating. When the body constantly feeds itself, the body
is focused on digesting food more than repairing itself. Only during a fast, the
body's natural enzyme system starts to focus on the detoxifying of the body more
efficiently.
A study at Brookhaven National Laboratory found that obese rats, who spent
inordinate amounts of time feasting, ended up having lower dopamine D2
receptors. But what's more is that fasting and food restriction was found to
actually increase dopamine receptors.40 Remember the lack of dopamine
receptors increases the risk of addiction, while an increase of dopamine
receptors diminishes it, even when other risk factors are at play. 41
Additionally, human research reveals the same findings. When humans fast it
activates the AgRP neurons and increases the number of dendrite spines. The

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dendrite spines of neurons is the part that receives signals. Addicts often have
depleted and malfunctioning neurotransmitters and neurons, but fasting actually
repairs, strengthens and promotes them. 42
Fasting is not just beneficial to those who hold religious beliefs. You can practice
fasting whether you are religious or not. However, there is a particular passage
about fasting in the Old Testament book, Isaiah, which states:
“Is not this the fast that I have chosen? To loose the bands of wickedness, to undo the
heavy burdens, and to let the oppressed go free, and that ye break every yoke?... Then
shall thy light break forth as the morning, and thine health shall spring forth speedily:
and thy righteousness shall go before thee; the glory of the Lord shall be thy reward.”
(Isaiah 58:6-8)
The above passage illustrates the point that fasting may “undo heavy burdens,”
“break every yoke” and that health may “spring forth speedily...” It is an
appropriate passage for our purpose because studies have shown that fasting
does in fact help the brain and body to work at an optimal level.
You may understand this principle a bit clearer by thinking about the last time you
had the flu. When you were sick with the flu, you may have noticed that your
appetite decreases. This is because your body is more focused on repairing
itself.
Similarly, you may have observed animals when they are sick. They lie down and
don’t drink or eat anything. This is because the body's energy starts to go toward
detoxing and healing, instead of the digestion of food.

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Fasting is most often described as going without food, and in some cases,
without water for a period of time. Physical and psychological benefits of fasting
can be great, if done properly.
How to fast
Falling into sync with our body's natural feast and famine cycle, like what our
ancestors had, may start to feel natural because our bodies were designed for it.
You don’t need to worry if you have never fasted before. Fasting shouldn’t be too
stressful or distressing on your body. Instead, it should be a gentle process.
There are some “water fasts” in which people try to go several weeks, but those
fasts should only be done by those who have more experience in fasting.
Because our ancestors did not have food available around the clock. They had to
go through these periods of feast and famine. Falling in sync with this cycle has
shown to produce positive biochemical changes. In fact, you can change how
your body operates by going through these fasting and feasting periods.
Fasting is an extremely effective way to bring your baseline down during a

rebooting period. When you fast, you can also use this time to start
understanding your cravings, emotions, feelings and physical appetites on a
more intimate level. Fasting can be a spiritual or inspiring experience as well.
During a fast, you will gain great insight to your urges and sensations and how
strong they really are. Approach it like a scientist trying to examine and observe
your internal state of mind from a third person perspective.
There are several ways to do this, either fasting just a couple days per week or
alternate every two days. But in order to get the full benefits of intermittent

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fasting, 16 hours without food has shown to be most beneficial. This may sound
daunting at first, but realize that this means that you can eat between the hours
of 10 am to 6 pm and then skipping breakfast (or pushing it to lunch time).
Depending on your comfort level, you can limit your eating times further. The
important part, however, is to limit your eating to an 8 hour window each day. The
reason for this is because the body metabolizes glycogen at a rate of 6- 8 hours.
When you eat more frequently, you are not allowing your body to use the fat
stores as the body's fuel.
As with many worth-while goals, it requires management. It is a way of living, not

just a diet. When you restrict your diet to less than 8 hours a day, that allows you
to eat whatever you want. However, gorging on junk food would not be the best
decision.
Starting your fast
Going with no food for a period of time may be daunting. But there are some
general steps you can follow to gradually get to that point. You can start out
gradually by:
Eating a whole food diet including fruits, vegetables and nuts for a day or
two.
Or fast and drink only water, vegetable or fruit juice.
Or go a day or two, just eating fresh salads.
If you are confident you can do a full fast, then go for it. Begin by having an early
dinner. Then skip the next day’s breakfast or postpone it. Only eat between the
hours of 10am and 6pm. If you want to fast longer, you can completely skip the
next day's meals.

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During this process, you should continually listen to your body. Your body will tell
you how long you should fast. When you fast, you are also exercising the frontal
cortex, the decision making part of your brain. The limbic system will send you
many message of hunger and cravings, but when you fast, the frontal cortex will
be continually sending messages back, telling it that you are in control.
In a sense, you are forcing your brain and body back to baseline, similar to
rebooting a computer. This is so effective, that after fasting for a day or two, you
may notice food (especially junk food) becomes less desirable.
Some things to keep in mind when fasting, is that around the 14 to 24 hour
period, the cravings and urges seem to hit their peak. During this time, fasting
can hurt. You may experience huger pains, headaches, heartburn and cravings,
but be patient with it and take it slowly if you need to.
Become aware of your feelings. It isn’t “easy” and it takes some time to learn, but
with practice you can master it and see the incredible self-discipline you have
acquired.
Fasting is a practice of self-denial. Fasting affects the neurotransmitter, enzyme

and hormone activity in the body. It can bring the body and mind to reach proper
homeostasis. Some research shows that fasting causes the enzymes to work at
a more optimal level, even long after a fast.43
In the past, you have constantly fed your cravings with unhealthy habits.
However, during a fast, you are doing just the opposite, you are denying yourself
of all things, even food. When you are fasting your brain continually tells your
body that you are in control.

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Fasting (abstaining from food and your drug) will be much more effective than
just going without your “drug of choice” for 24 hours. You will notice the similarity
between a food craving and a drug craving. It all comes from the same place.
Fasting should carry on meaning, to introspect, self-reflect and interpret your
thoughts and feelings of this experience.
It is very important to end the fast correctly. You shouldn’t end your fast with a
hamburger and coke. Instead, end it with something small, such as some fresh
fruits, vegetables or juice. Then gradually move up to full meals. It is
recommended to not use meat and sweets to end a fast. These foods trigger
cravings. After a fast you may also find many emotional and physical problems
diminished.

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Cognitive Sciences 12:163–169.
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Long-Term Potentiation in Mice.” Proceedings of the National Academy of Sciences USA 96:13427–13431.
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Chapter 8
Changing Your Thinking

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Addiction Changes Your Life

When engaging in addictive behaviors, individuals learn a whole new set of
thought patterns, beliefs and behaviors. Addiction tends to cultivate certain
beliefs within an addict which are false.1
We have already discussed how a craving tells you that you need to do
something right away. An urge literally feels urgent. It is very beneficial to learn
about your addiction, how it affects your brain and your perceptions so that you
can understand why you feel cravings and urges so strongly.
After using your drug of choice for a period of time, you may have a whole new
life that has different values and behaviors than before. The experience of
addiction actually develops DISTORTED thinking patterns. Addiction wires the
brain in a certain way which has a profound impact on how the addict thinks and
how they are motivated.
But by learning how to properly react to cravings and urges supports the building
of new neural pathways. Developing the skills to react differently to cravings and
urges helps an addict to manage their addiction and may even improve their
social and genetic vulnerabilities to addiction.2
Change How You Interpret Events

A valuable asset to managing addiction is to change how you interpret events in
your life. The way we interpret events in our lives determines the frequency and

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intensity of our emotions. Learning how to change our interpretation of the events
in our lives can lead to a successful recovery. 3 But in order to correct our
interpretations of the events in our lives, we need to see them more accurately.
When an addict has negative thoughts they can become greatly exaggerated,
distorted or irrational. Emotions can “hijack” the brain leading to one thinking
irrationally.4 Distorted thinking patterns can make one believe that events in life
are much worse than they actually are.
The limbic system sees events as good or bad, pleasurable or painful. It doesn't
consider other factors, such as realities and situations. It is really our reaction
and responses to events in our lives that make them real to us. We interpret
events through our thought processes and this creates our “feelings.”
Because of the lack of understanding of how to properly interpret negative events

in life, it may seem that they are validated and true, when in many cases, they
are not.
A great place to start, is to understand that your thoughts are your emotions. Your
emotions are a complete result of the way you interpret experiences.
Neurologically, before you start to experience an event, you process it within your
brain and then try to give it meaning. 5 What this means, is that we can decide
how we are going to react to events BEFORE they even happen.
If your interpretation of what is happening around you is accurate, then your

emotional response should be accurate. But if your interpretation is distorted (as

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it usually is with addicts), your emotional responses are maladaptive. Because

addictive behaviors throw off the homeostatic state of the brain, it creates
distorted thinking patterns which greatly impacts mood and results in an
inappropriate responses. These negative feelings that ensue often become part
of your beliefs.6
Thoughts lead us toward action. When you have a negative thought, you may
create an internal dialogue and say things such as, “I will never be able to
manage my addiction. It isn’t even worth trying because I know I will fail.” This
thought then becomes self-defeating because you avoid potential help.

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Distorted Thinking
How an addict interprets an event through distorted thinking:
Event:
Getting laid off of work
Thought:
“I am not surprised. I am not good at anything.”
Emotions:
“Deep depression and sadness”
Action:
“I want to drink to give me relief.”
The same event interpreted by valid thinking:
Event:
Getting laid off of work
Thought:
“I knew they were downsizing, I’ll stay positive and find a better job.”
Emotions:
Disappointed, but hopeful
Action:
Spends more time with kids and spouse, seeks a better job and may eventually
find one.

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A realistic problem should result in a realistic response. If a loved one dies, it is

normal that sadness would result. But emotions that are distorted will intensify
feelings of anxiety, fear and hopelessness and can make you feel defeated.
To correct distorted thinking, stop being the passenger in your thought process
and start to actively become involved. It takes time. We are often very passive in
life. But you can learn how to do this.
In order for a new skill to become long-term, the brain first forms new
connections. This usually happens at a steady pace. A sustained practice of
learning a new behavior goes far beyond just strengthening neural connections
that are already in the brain. Learning a new behavior creates new structures and
synapses.7
Research reveals that enduring changes of newly created synapses and neural
connections may take up to 6 months. However, training daily will lead to short
term changes that can be dramatically experienced through new perceptions and
attitudes.8
Repetition is key. You must practice often. The more often you do something,
such as using cognitive behavioral therapy or mindful meditation and learning
how to respond appropriately to cravings, the more likely you will be able to use it
successfully. After several continued repetitions, it may become second nature to
you.

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Demand thinking
We have already examined that the brain sends false signals that tell you that
you “need” to use or that you “must” give in because life without it will be
miserable, stressful, or unbearable. These demands are not only forceful, but
quite irrational.
People are conditioned to have thoughts that “I must feel this way or that way” or
“I must be comfortable right now” or “I have to be competent and confident all the
time.” When examined, you may discover that your thinking appears to be in
absolutes. When we have these demands there is an awful lot of pressure. We
become so stressed out because we are trying to juggle all these demands.
This is demand thinking. It is incredibly inflexible. Not only is demand thinking

irrational, but also unattainable. This type of thinking activates the limbic system
in a fight or flight response which has all sorts of detrimental impacts on mental
and physical health. Some people live in such stressful lives caused by the
demands they put on themselves. “I MUST do this” and “I MUST do that” and “I
MUST feel this way right now.”
This type of demand thinking is explained in great depth by psychotherapist,

Albert Ellis who uses REBT (rational emotive behavior therapy) to help others
live happier and more fulfilling lives.
When you continue to use demand thinking, you will always find dissatisfaction,
whether it be in your own abilities or in those of others. Your life will never
measure up to your rules and incredible standards of how things MUST be and
SHOULD be. This feeds a tremendous amount of anxiety.

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What a relief it is to not have so many demands. Disregard any demand thinking
quickly. What this means is to replace the automatic thought of “I MUST relieve
stress right now by smoking” with “I am okay with experiencing stress right now, it
is normal.” The brain rewires when we start changing this thinking process and
will result in huge gains in nearly every aspect of life.
This is such a strong and powerful method for those who struggle with addiction
because addicts are always in demand thinking. They have thoughts that tell
them “I must give in or ill be miserable.” These “musts” aren’t just maladaptive,
they also aren't true.

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Obsessive and Compulsive

Distorted thinking happens when the brain starts to send false messages that we
do not recognize as false. There are two major signal processing centers in the
brain, the caudate nucleus, which processes thoughts, and the putamen, which
processes the movements of the body. They work together to coordinate
thoughts and movements.
When obsessive thoughts happen, the caudate tells you to repeat the same
action, even if there is no benefit or need to. The compulsive side is when you
act out on these messages.
Abundant studies show that you can change the way the brain sends signals by
becoming aware of your thought processes and responding differently to your
thoughts, urges or cravings.

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Addiction is really characteristic of obsessive-compulsive disorder, in which an

addict becomes preoccupied on thoughts and urges to use their drug of choice,
then acts out on these impulses, which alleviates the urge - reinforcing the
behavior.
For an addict, “giving in” to these impulses is perceived to bring short-term relief
from the thoughts, anxieties or stress.
Having urges and cravings are experiences that are felt. These feelings need to
be managed. Properly responding to urges and cravings can start to change the
brain and it's chemistry. Brain scan research revealed that participants can
change their own brain and its chemistry by leveraging neuroplasticity using the
coping technique mentioned below. 10
This method was designed by Dr Jeffery Schwartz and contains 4 steps. The four
steps are:
1.Relabel
2.Reattribute
3.Refocus
4.Revalue
Step one: Relabel
The first step is to Relabel. This means to first acknowledge the craving or urge
for what it really is. Then you must go through the thought process of correctly
labeling it.

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When you get an urge, it comes from the pre-rational limbic system. Because
addiction directly affect this survival part of the brain, you may have thought that
these cravings were a prime directive and that you MUST act on them. However,
in this step, you will start to react differently to these cravings or urges by
becoming aware of them and then labeling it as a “false message” that is sent
from your brain.
By acknowledging the craving or urge and then labeling it as a “false message,”

you are starting to react differently to those thoughts, urges and cravings to use.
By using this step, you develop an ability to see the difference between just
having an “urge” and having a real “need.” An “urge” is often mislabeled as a
“need” or something you “MUST give into” because of how it makes you feel.
When you go through this process, you will gradually stop feeling as if you “need
a drink,” but instead, that you are really just “having an urge.”
Always remember that urges and cravings are NOT real needs. They are only
symptoms of your brain sending false messages.
Step two: Reattribute
This step requires you to attribute meaning to cravings. Realize that your brain is
not properly filtering your thoughts.

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During a craving, keep telling yourself that, “These thoughts are not real needs.
They are just false messages that are sent from my brain.” Within fifteen minutes
most urges and cravings fade and you should be able to have greater cognitive
control.11
For this step it is better for you to logically think about your craving or urge sent
from your brain. Instead of just saying, “this is a false message,” it is better to tell
yourself, “I am feeling an urge to use and it makes me feel uncomfortable. This is
not a real need. It is a false message that is sent from my brain from the years of
repeated drug use (insert your drug of choice).”
Both relabeling and reattributing reinforce each other. When you understand that
your brain is sending faulty information, you will have more success at managing
those cravings. When you change your thought processes about it and start to
react to these false messages, your brain subtly changes because it stops
sending messages down the same neural circuitry.
Additionally, brain scans show that when we engage in a learning process and
continually reinforce or reattribute meaning to external or internal stimuli, our
thought patterns gradually become more “automatic” and the neocortex of the
brain begins to require less energy to perform it. 12
Step three: Refocus
Refocus means to focus on something else after you have rationally and logically
thought about the craving or urge as a false message and attributed meaning to
it. After completing the first two steps, direct your attention onto something else.

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Practicing to “refocus” may be tough at first, but it will become easier. All people
have intrusive thoughts that pop into their minds. These thoughts can be
negative, but that doesn’t mean that you are “bad” for having them. Research
shows that applying this training results in having less intrusive thoughts in the
future.13
Because the refocus step can be challenging at first, it is easier to refocus on

something that we become physically engaged in. Something that allows you to
move and function, such as hiking, running, yoga, weightlifting or sports, rather
than, say, watching TV or lying in bed.
Step four: Revalue
The revalue step tells us to take a moment and reflect on why you didn't give in
to those thoughts or cravings. Take some time to congratulate yourself for not
giving in. Imagine the negative consequences that could have resulted. The
revaluation step helps to reinforce this pattern for the next time the thoughts pop
into your mind.
After some time of using these steps, you should have the ability to effectively
manage intrusive thoughts, cravings and urges. You may notice that they are
starting to decrease in both frequency and intensity. 14 This is because less

signals are being sent down the same neural circuitry, weakening it while building
other neural tracks.

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References:
1. Panksepp, J. 2006. “Emotional Endophenotypes in Evolutionary Psychiatry. Progress in Neuro-Psychopharmacology &
2. “Treating Alcohol Dependence, A Coping Skills Training Guide, Second Edition” Monti, Peter, Kadden, Ronald M.,
Rohsenow, Demaris J., Cooney, Ned L., Abrams, David B., The Guilford Press, New York, 2002. Pg. 4-5.
Relapse Prevention, p. 39.
4. “The Feeling Good Handbook,” David D. Burns, M.D. Plume, Published by The Penguin Group, New York, 1999.
5. “Feeling Good, The New Mood Therapy,” David D. Burns, M.D., Harper Collins Publishers, New York, 1999 Pg. 29-30.
6. “Feeling Good, The New Mood Therapy,” David D. Burns, M.D., Harper Collins Publishers, New York, 1999 Pg. 48.
7-8. Doidge, Norman, 2007, “The Brain That Changes Itself,” Penguin Books, New York Pg. 197-200.
9-10. Schwartz, Jeffrey, M., 1996, “Brain Lock, Free Yourself From Obsessive-Compulsive Behavior, A Four-Step Self-
Treatment Method To Change Your Brain Chemistry,” Regan Books/Harper Collins Publishers, New York. Pg. 182-183.
11. Schwartz, Jeffrey, M., 1996, “Brain Lock, Free Yourself From Obsessive-Compulsive Behavior, A Four-Step Self-
12. Doidge, Norman, 2007, “The Brain That Changes Itself,” Penguin Books, New York Pg. 197-200.

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Chapter 9
Steps To Quit Addiction

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Quitting Pornography and Sex Addiction

The DSM (Diagnostic Statistics Manual) has sex addiction listed under “Sexual
Disorders Not Otherwise Specified.” According to the DSM volume four, Sexual
addiction involves “compulsive searching for multiple partners, compulsive
fixation on an unattainable partner, compulsive masturbation, compulsive love
relationships and compulsive sexuality in a relationship.” Sexual addiction can
also include pornography, phone sex, and escort services as an “unattainable
partner.”
The National Council on Sexual Addiction and Compulsivity defined sex addiction
as the “engaging in persistent and escalating patterns of sexual behavior acted
out despite the increasing negative consequences.”
The study, which was published in the Socioaffective Neuroscience and

Psychology journal, demonstrated that there are some addicts who have
pornography and masturbation compulsions, while others engage in illegal
activities such as exhibitionism, molestation, voyeurism and rape. 1
Whatever the explanation is, the results are the same, compulsive sexual
thoughts and progressive acts of sexual behavior. These behaviors interfere with
daily life.
The steps below particularly mentions pornography. But you should replace
“pornography” with whatever sexual addiction you are trying to manage. The
steps will remain relatively the same among all sexual addictions.

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Step 1: Write down why you want to quit
Think about why you would want to stop using pornography. Is it too time
consuming? Are you becoming less social because of it? Does it make you feel
irritable without it? Are you losing sleep because of it? Is it ruining your
relationship(s)? Could you be doing more productive things instead?
Remember, when triggered, the limbic system starts the process of increasing
dopamine and subduing other brain structures. It is very easy to become
triggered for pornography and sex addiction because the desire for sex is deeply
rooted in our biology. However, by coming up with good reasons to stop can help
you manage it successfully.
Make a list of why you should stop looking at pornography or engaging in sexual
addictions and review this list frequently - especially in the morning, nighttime
and when you are triggered. Having strong and logical reasons to quit activates
the frontal cortex of the brain, which is the same region that keeps the pleasure-
seeking limbic system in check.
Step 2: Set a date to quit
Set a date to quit within the next two weeks. It is important to set a date so that
you plan on a day that works best for your situation. Particularly, with
pornography addiction, it is best to have a start date on a day that you will be
with family, friends or working. Do not choose a day you will be left alone.
This will help keep your mind distracted and you will have supports if you need
them. Going camping for a couple of nights would be a great activity because
you will be away from electronic devices or other materials that could trigger you.

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Exceptions to the quit date. Sometimes you’ll have to quit because of life’s
unexpected events. Sometimes there are days that you will wake up and think, “I
feel like I don’t need this anymore.” Or you could be forced to quit if your spouse
is threatening you with divorce. When experiencing substantial losses, this is a
good time to quit. If you happen to become too distracted with other things, or do
not feel like using porn for some other reason, by all means, use this as your quit
date.
When family members give ultimatums to their husband or wife, this will often
push the addict to stop. Some wives (and husbands) will tell their spouse that
they have to stop it immediately or they will leave. Although “forced quitting” can
be argued about its therapeutic validity, it can get the job done.
Do not be too ridged to a quit date when a better opportunity has presented itself.
Step 3: Remove all triggers or “cues”
Remove all things that are related to pornography. Some users keep bookmarks
to porn sites. If that is the case, remove and delete them. Delete your history on
your computer and if you are a member of a porn site, delete that account. If you
have subscriptions to porn magazines or DVDs, cancel them.
Remove all porn related material within reach. It is important to do this. By

eliminating all related material you are less likely to stumble upon it by accident
and it makes your addiction inconvenient.
Of course, this isn’t fool proof. But it can take away the ease of obtaining it.
Another thing you can do is put your search engines in strict “safe” modes.

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Popular search engines, such as Google and Bing, has safe modes that you can
adjust in three basic settings:
Off – no filters are placed.
Moderate – filters some sexually explicit images and videos, but some can
still get through.
Strict – filters all sexually explicit images and videos
Step 4: Separate masturbation from pornography
Most people masturbate with pornography, similarly to an alcoholic that smokes

when he drinks. This results in an unnatural surge of chemicals in the brain.
When you separate these two behaviors, you are getting less of a high, but also
start to understand them as two separate behaviors. When they are separated
they have much less power over you and they become easier to manage.
Step 5: Become aware of your habit patterns
Find out when you are most likely to use porn material. For some, it may be at
night when everyone is in bed. If you happen to look at porn late at night, replace
it with spending time with your wife or try to go to bed when other family
members do.
If you can’t sleep without it, working out, going for a walk or any activity is more
beneficial than to just lie in bed wide awake with running thoughts or cravings.
Get in a pattern of replacing your habit with a wholesome one.

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Step 6: Don't get bored
If you find yourself using the computer because you’re bored, get off it and go do
something else. If using your computer is the medium for accessing porn, and
you have to use the computer to send emails or complete work tasks, come up
with a list of things you need to do and work through on that list without deviating
from it. Once you are done on the computer, turn it off and leave.
Step 7: Practice mindful meditation
Meditate several times a day. It can only be 5 minutes if you don’t have a lot of
time. During this meditation time, review the reasons why you want to quit. Also,
practice on just observing the craving or thought to use without reacting in a
panic. Stand back and examine them until it dissipates.
Step 8: Practice the 4 step system
The 4 Step System is to meant to resolve the compulsive nature of addiction. It is

helpful because it gets the brain out of it's habit loop. It works on the premise that
the mind and the brain are two different entities. You are not your brain. Your
brain sends false signals telling you that you need to look at pornography or
engage in sex. But this isn't true. You'll survive fine without porn.
Also, become aware of your intrusive negative thoughts that may pop into your
mind as a result of quitting. Just become aware of them, relabel them, rationalize
them and once they start to diminish, refocus on something else.
Step 9: Porn isn't an option for you
For this step you must be okay with never watching porn again. This step is
incredibly powerful if done properly. When you no longer make porn an option in
your life, you live as if it doesn’t even exist. You forget about porn. Sure urges

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may still arise, but you quickly discredit their validity and move on to something
else.
Quitting Tobacco
Because smoking is more popular than using chew or snuff, the steps below will
mention smoking, but the same principles apply. If you chew or use snuff, just
replace “smoking” with your preference.
Step 1: Why do you want to quit?
Make a list of all the reasons why you should stop smoking. When smokers write
down all the negative consequences of smoking, they realize there are very little
valid reasons to continue doing it.
For smokers, this step is an important one because of the very clear health
concerns associated with smoking. In fact, one study at RTI international
published in the American Journal of Health Promotion found that smokers that
were educated about the dangers of smoking actually had more success in
quitting than those that were told how to quit.
Does smoking make your clothes smell? Does it interrupt your daily life? Does it
make you wake up in the middle of the night craving a cigarette? Do your friends
and family want you to quit? Do you hurt those you love? How is smoking
affecting your health?

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Write down the positives of quitting smoking too. What would it feel like to not
wake up craving a cigarette? What would it feel like to get healthy again? How
much would your family love it if you stopped smoking? Would food taste better?
You may discover that the negative consequences greatly outweigh the benefits
of smoking. Keeping record of the reasons you want to quit is important when
you are triggered.
Step 2: Set a quit date
Having a quitting date is important because this allows you to plan for taking
action on a specific day instead of constantly thinking that “I can quit someday.” It
is also important to choose a day that will work well for you and that you can stay
committed to.
Setting a quit date allows you to prepare yourself mentally and physically. It is
best to pick a day within the next two weeks so that you don’t end up changing
your mind.
Try to think about how your schedule is going to look for the next two weeks. It is
best to not choose a day that may be stressful or physically taxing. The reason is
because addicts tend to slip up during emotional distress. Stress and other
negative emotions feed addiction, so you should not choose a quit day on a
stressful day.
Come up with a little plan about what you are going to do on that day. It may be a
work day, which can be great to keep you distracted from 9 to 5, then plan an
activity after work to keep you busy and your mind off of smoking. If you use to
take smoke breaks at work, fill that time with something else instead, such as

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calling a loved one. Also, let people around you know that you are quitting and
ask them not to smoke around you.
Prepare for this quit day by gradually decreasing the amount of cigarettes you
smoke. Cut down each day. Start an exercise program like yoga or a new hobby
like hiking. Keep your mind focused on something else. Addiction is a learned
behavior, so it will diminish when new behaviors are learned in place of it.
Step 3: Get rid of all triggers
Cigarettes may be in your room, kitchen, car or pocket. Scour any place you
think they are and throw them away. It is important to get rid of all cigarettes and
anything that could trigger you. This includes avoiding situations where others
are smoking around you. Politely ask your friends to not smoke in front of you.
Get rid of anything and everything that could ever induce cravings or urge you to
smoke. Start fresh with a clean mind and a clean house. Get rid of all smoke
smells, all paraphernalia and all memories of smoking and any other things that
could “trigger” you.
Step 4: Properly manage triggers
No matter how hard we try to get rid of triggers, they still happen because they
can be internally generated. When you go without smoking, depleted
neurotransmitters may often initiate signals in the brain that tell you “I don't feel
myself, I need a smoke.” But remember, you are well equipped to deal with these
false messages. You can use the 4 Step System to become aware of the urges
and cravings and relabel them as false messages. Step back and observe from a
third person perspective.

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The coping strategies in the Truth Of Addiction program is designed to not only
diminish cravings, but are meant to rewire the brain out of habit loops for long-
term change. Also, redirecting and refocusing your brain on something else in a
non-worried way when a craving or urge hits can be very beneficial.
If you still feel you are going to “give in” just postpone smoking. Go get engaged
in something that requires your full attention such as playing a sport, working out
at the gym, doing yoga or calling supportive friends or family. If friends and family
are supportive, you can talk to them about how you are feeling until the urge
passes. Talk to them until you feel better about not smoking, if they love you, they
will help and support you.
Step 5: Manage your emotions
Because researchers continue to find that many relapses are actually caused by
emotional distress instead of physical dependency, you'll also need to learn how
to recognize your emotions and be able to manage them without your cigarette.
Emotional and mental states that lead to relapsing include stress, depression,
anxiety, boredom, feeling tired and lonely.
First learn how to recognize these emotions. You can do this by following the
steps in the Behavioral Cognitive Therapy bonus pdf that came with this
program. It not only helps you to become self-aware of your own thought
processes, but stand out of they way of them (so to speak) and observe them,
allowing them to pass.
Step 6: Eat foods that make tobacco less desirable
Research shows that smokers are more likely to smoke after consuming certain
foods. According to the April 2007 issue in Nicotine and Tobacco Research

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journal, many foods have shown to either increase or decrease smoking

cessation.2
Research at Duke University consisted of 209 smokers and showed that certain
foods actually enhance cigarette taste and makes it more desirable, while other
foods made smoking less desirable.3
This research revealed that a balance of non-carbohydrate drinks such as water

or fruit juice decreased the desire to smoke. This study also found that fruits,
such as bananas and apples, dairy products (such as cheese), vegetables (such
as celery or carrots), diminished the desire to smoke. According to the study, the
foods that made cigarette smoking more enticing were meat, coffee and of
course, alcohol.
Additionally, water and fruit juice is helpful in cleaning the body after quitting
smoking. Water and 100 percent fruit juice helps to eliminate toxins from the
body and lungs. Keep a bottle of fresh water nearby and drink plenty of it. Alcohol
and coffee is often a trigger for tobacco for many people, so try to stay away from
them.
Eat oats. Oats have been shown to reduce cravings for nicotine. Use about a
tablespoon a day of ground oats. Oats should not be confused with oatmeal. Just
add one tablespoon of ground oats to two cups of boiling water and then leave it
overnight. Consume it the next day after every meal, but don’t consume it past
8pm.

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In one study, a supplement of oats herb extract was found to reduce the
consumption of cigarettes from 20 to 9 a day. 4 That’s about a 50% decrease. The
product that was used in the study is now marketed by the name of Neuravena.
Eat oranges and bananas. In one study, a group of researchers in Britain showed
that only after 21 days, smokers decreased nearly 80% less cigarettes, and 20
percent of those smokers stopped smoking all together when they ate plenty of
oranges when triggered. Some believe it is because the strong taste of an
orange excites the taste buds and mouth in a way that distracts it from desiring a
cigarette.
There are some ex-smokers that believe that one glass of orange juice with a
teaspoon of cream of tartar quickly gets nicotine out of your system. Smoking
does decrease potassium levels in the body and cream of tartar is high in
potassium. Research on the effects of cream of tartar may be lacking, using it will
help to increase depleted potassium levels.
Bananas are also high in potassium and may help eliminate some nicotine
withdrawal symptoms. Bananas also contain B6, B12, magnesium. B vitamins
are shown to normalize the heartbeat and decrease common withdrawal
symptoms.
Dr David Daughton, a pulmonary specialist at University of Nebraska Medical

Center discovered that certain foods with a high alkaline level kept nicotine in the
body. Because of this finding, he believed keeping the body circulating nicotine
reduced the urge to smoke more. Some high alkaline foods include squash,
pasta, quinoa, millet, almonds and starchy vegetables like potatoes, brown rice
and beet greens.

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Eat apples. In a UK study in 2007, a group of researchers found that people that
consumed apples had greater lung functioning than those who did not eat
apples. When examined closer, nutritional and fitness records of 2,512 men
showed a very strong link between the amount of apples consumed and lung
function.
The reason apples are so great for people that are trying to quit smoking is
because apples are high in antioxidants which support and reinforce lung
capacity while decreasing coughing and breathlessness. Eating apples were also
shown to help patients with chronic obstructive pulmonary disease who had a
hard time breathing.
Becoming mindful can be challenging at first because your brain is not used to
working in that way. By becoming aware of your thought processes and bodily
sensations you are better able to react appropriately to thoughts and cravings
that precede smoking.
The particular beneficial aspects of mindful meditation is the “non-reactivity”

principle which teaches us to be okay with existing with the craving to smoke.
After some time, you will start to notice that cravings and thoughts you do not
want start to fade when you are okay existing with them, instead of reacting in a
panic. Meditation also lowers stress levels and stress aggravates addiction, so
meditate often. Even just finding 15 minutes out of your day to properly meditate
can lead to lasting and profound changes.

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Step 8: Use the 4 step system
Remember to always relabel that craving or urge as a false message sent from
the brain. It may feel that these impulses are demands that you “must smoke,”
but in actuality, they will pass when you relabel them to what they really are, false
messages. Messages that have been strengthen from the months or years of
smoking.
Step 9: Smoking isn't an option for you anymore
This step is perhaps the most powerful and useful, and for some, the easiest.
When we are triggered to smoke, it can create powerful cravings. Once
dopamine spikes in the brain, it starts to subdue the frontal cortex, where
decisions are made. However, when you have a craving for cigarettes and you
are physically unable to act out on it, then the prefrontal cortex sends that
message back down to the limbic system and subdues it!
Think about it for a minute. If your boss does not give you smoke breaks when
you’re really craving a cigarette, you cannot smoke at work. It isn't an option. You
won't die without cigarettes. When the opportunity is not available, you do
something else instead.
The last steps described how to manage cravings, what foods can improve
withdrawal symptoms and support neurotransmitters in the brain. But this step is
to get in the mindset that “smoking isn't even an option.” There is no way you can
smoke regardless of how bad your cravings may seem. You just can’t do it.
This is what separates those who can go a few days or weeks, from those that
go months, years and beyond. In a sense, with this step you may start to
overcome your addiction without trying so hard to overcome it. Overcoming an

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addiction is mentally and physically exhausting. But that is because, in the past,
you really “could” smoke if you wanted to.
Quitting Alcohol
NOTE: Prolonged and long-term drinking can result in sever health
consequences and dangerous withdrawal symptoms. This guide should not be a
substitute for your doctor's professional opinion. Alcohol withdrawal symptoms
can become serious, resulting in seizures and in sever cases, death. Make sure
you talk to your doctor before quitting.
Step 1: Write down why you want to quit drinking
What are the reasons that make you want to quit? Do you hurt the ones you
loved as a result of your drinking? Does drinking affect your job performance? Do
you want to be healthy? Would your kids or spouse have greater trust in you?
Write down detailed reasons why you should stop. In your list, write down all the
negative reasons why you want to quit as well as the positive benefits of quitting.
If you are experiencing ambivalence about quitting, taking the time to thoughtfully
consider why you would want to quit enhances motivation toward change.
Memorize the reasons you want to quit drinking by keeping that list close to you,
review it often and know it intimately. The fleeting moment of a craving has no
comparison to the long-term negative consequences of drinking and its potential
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It is important to set a quit date within the next two weeks. There are plenty of
reasons for this. When you set a quit date, you are not just hoping to quit
“someday,” but instead, you are planning on a day you can prepare for. It is best
for the quit date to be sooner than later, so that you stay committed.
Look at your schedule to determine what the best day is for you. Try to avoid
days that are very stressful such as a major event. As you know by now,
emotional states, especially stress, exacerbate addiction. You want to be
relatively stress free on your quit day. You may even want to set the date on a
day that you have some enjoyable activities planned. Setting a quit day when you
know you will be with a support group or family members is also beneficial.
Prepare for this day by slowly cutting down your drinking. Start to prepare for this
quit day by cutting down your drinking and starting some new behaviors such as
beginning a new exercise routine or attending a yoga class. Getting your body
more physically active and fit will help to diminish cravings.
Decide how you will cope with stress and emotional situations. How will you
respond to feelings of frustration, anger, boredom or stress? Know how to use
the mindful techniques to analyze any intrusive thoughts, emotions or negative
feelings you encounter as you quit.
Allow exceptions to the quit date. Sometimes setting a quit date does not work as
planned. Many people that stop drinking admit that they didn’t even plan it. In AA
you may find that recovering alcoholics were able to quit drinking abruptly due to
life’s events. It is not uncommon for alcoholics to “hit bottom” because
unexpected family, finical or health related issues came up. Some are given an
ultimatum from doctors that they must quit or they would die from drinking.

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Some people are struck with an unexpected illness and do not want to drink and
are barely able to eat or keep food down. If this happens to you, then by all
means use this day as your quit date.
Step 3: Remove all potential triggers
Scour your house and throw away all alcohol, empty bottles or cans. Remove
anything that could trigger you. Avoid areas that you would normally be drinking
in, such as clubs, bars or parties. If your friends drink, ask them not to do it in
front of you.
You need to start fresh with a clean mind and a clean house. Any bottles, cans,
smells or freinds can trigger you. Remove all of these things.
Step 4: Restore chemistry through nutrition
Alcohol disrupts the normal functioning of the body by causing digestive and
biochemical problems. Because of this, most drinkers need more essential
vitamins and amino acids. That is why nutrition is such an important aspect of
recovery because it can restore depleted or imbalanced neurotransmitters in the
brain.
Alcoholics often have sugar sensitivities and digestive problems and do not
adequately absorb essential nutrients. As a result, they often have fluctuations in
mood, energy levels and have a hard time managing cravings.
Alcohol primarily affects the neurotransmitters: GABA, Serotonin and

Endorphins. It makes the liver work overtime. Contributes to headaches and

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mood swings. Alcohol also impairs the nutrient absorption because drinking, over
time, damages the cells lining in the intestines and stomach.
Eat Proteins. Research reveals that alcohol diminishes the ability to digest
proteins into amino acids. The process of digesting amino acids from protein
comes from the liver and the small intestine. What that means is that those with
prolonged drug use or alcohol use may need to eat even more during recovery.
The best source of protein are foods like tuna, brown rice, tofu, chicken, eggs,
yogurt, peas and lentils. Amino acids provide a critical role in proper brain
function as well as good health.
Eat essential fatty acids. Several doctors know that alcoholics are deficient in the
omega-3 and omega-6 fatty acids. Research shows that adding these omega
fatty acids to a recovery program dramatically improved recovery. 6 The reason
why fatty acids are so important is that it provides the body with certain raw
materials that create prostaglandins (active lipid compounds).
Meditation is extremely helpful for individuals struggling with the cravings of

alcohol addiction. When practiced, mindful meditation has been shown to
improve recovery. It has shown to decrease negative emotions and increases
positive ones7 and also generally effective in substance dependency.8
Meditation also appears to make long-term positive changes in the brain.9 The
prefrontal cortex of the brain is strengthen by meditation.10 There are so many
benefits to practicing mediation during recovery. If you can, it should be made a
daily practice.

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Step 6: Use the 4 step system
The 4 Step System is like mindful meditation but it is particularly used for
compulsions and impulsivity. It helps to get the brain “unstuck” out of it's habit
loops by helping you to relabel your unwanted thoughts and cravings, attribute
new meaning to them and changing the relationship you have with them.
You should practice this on a daily basis whenever a thought to use or a craving
pops into your mind. You can practice this method anywhere, and after some
time, you will see how empowering it can become.
Step 7: Drinking is not an option
The last several steps will help you to plan and prepare for a quit date, consume
food, vitamins and minerals to restore proper health and neurotransmitter activity
and also manage urges, thoughts and emotions. But in this step, you would try to
live as if drinking alcohol is not an option.
Most likely, you have been desperately trying to overcome your drinking habit
through willpower. It gets tiring doesn’t it? The constant struggle and push
against drinking is exhausting. This step is different because it doesn’t require
you to muster up as much physical and mental force to fight off your addiction. In
this step you change your perspective. You realize that you cannot drink, no
matter what. You realize that drinking is no longer an option for you.
Imagine getting arrested and thrown in jail for several months. You can no longer
drink. It is physically impossible. It looks like you will just have to deal with being
without alcohol. This is how your life should be. Live as if drinking is no longer an
option. You may get cravings or urges to drink. You may get get stressed or had

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a “bad day.” Drinking still isn’t an option for you so you must start to cultivate your
new life.
Quitting Drugs
NOTE: Depending on how extensive and prolonged your drug addiction has
been, you may need some medical help. Some detox symptoms can be quite
sever, so consult your primary physician for advice before quitting.
Step 1: Write down why you want to quit
Create a list of why you want to stop using drugs. This list should include reasons
such as “it is ruining my health” or “it is ruining my relationship.” These are great
reasons to stop. Make sure to be thorough in your reasons. You want to truly
grasp and understand the effect of the negativity in your life that drugs has
caused.
Then write down the positive consequences of not using drugs. The reasons
could be that you “no longer would have to deal with dreaded withdrawal
symptoms” or that you want to “live an honest life.” When making a list, include
all the negative consequences of using your drugs and the positive aspects of
quitting them.
Try to memorize the reasons you have written down, so when you are triggered
you can redirect your thinking to these reasons why you should quit. Logically
and rationally thinking about your reasons to quit when you are triggered or when
thoughts to use start to build up is effective because it activates the rational
prefrontal cortex and the limbic system won't have so much power over you.

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It is important to set a quit date within the next two weeks. This is because you
want to do it while you are still committed. Setting a quit date is also important
because you’re no longer just hoping to quit “someday,” but instead, making
provisions to actually do it at a specific time and in a certain way.
Decide what day is best for you by choosing a date that would be relatively less
stressful. You want to be even tempered and have a low level of stress on the
day you quit. You may want to set your date on a day that you have fun activities
planned or on a date that you will be with your family or someone who is
supportive.
Keep this date in mind and slowly work toward it by cutting down your drug
usage. It depends on your situation how much you should “cut down,” but listen
to your intuition. When you cut down your drugs before the actual “quit date,” this
will make it easier on you when the date comes. And research continues to show
that those who cut down their use or even delay their “giving in” when cravings
hit, have more success.
Planning certain activities on the quit date can be beneficial too. Activities that get
you actively involved, such as hiking, camping, boating or exercising are the best
choices. Since prolonged drug use can have serious withdrawal symptoms, you
may have to get medical help or enter a detox center.
Setting a quit date is good, but sometimes it is not practical. Sometimes people
just wake up one day and realize they are sick of using drugs. Sometimes it is an
unexpected illness that causes one to remain abstinent for some time. If this
happens to you, use it to your advantage. Have this day be your day to quit and
don’t look back.

154
Step 3: Get rid of triggers
When addicts take drugs for a prolonged period of time, just the sight of a heroin
needle or a pill bottle to an addict makes the brain release a small spurt of
dopamine. And what does a spike of dopamine do? It starts to dampen the
reasoning and planning centers in the brain, the prefrontal cortex.
This may seem like an unfair advantage. And it is. But you can strategically
overcome this issue by removing yourself by as many triggers as possible.
Remove yourself out of environments in which you had a pattern of taking drugs,
or remove drugs and paraphernalia out of your environment.
Clean your apartment, car and pants pockets. Get rid of everything. Once you
have removed all evidences of your drug and potential triggers, then you are
ready to start living a clean and sober life.
Step 4: Eat proper nutrition
Most recovering drug addicts have nutritional deficits to some extent. Many
addicts lack important proteins, fats, minerals and vitamins in their diet. Also,
research has shown that addicts often have an inability to properly digest
carbohydrates.
Nutritional deficiencies is often caused by poor dietary choices that comes with
addition, but also a change in biochemical makeup from the actual drugs. Addicts
often go without eating breakfast, consume higher than normal sugar and crave
simple carbohydrates. They also generally eat more processed food and
consume less protein.11

155
Research also shows that chemical substances actually impairs the digestion of
amino acids from protein.12 What this means, is that you need to eat more protein
and amino acids - especially during recovery from chemical substances.
Chemical substances can also lead to deficiencies in Omege-3 and Omega-6
fatty acids. According to several studies, adding more Omega -3 and Omega-6
fatty acids greatly improved recovery. 13
Drug addicts usually have a calcium deficiency as well. This is because drugs,
alcohol and caffeine depletes the body's calcium. In one study, caffeine was
shown to double the excretion of calcium. 14
Vitamin C has an incredibly important role in proper brain function. It also speeds
up the detoxification process. It is very important in the process of eliminating
toxins and can decrease withdrawal symptoms. The body naturally needs greater
amounts of Vitamin C when under emotional distress.
Eat whole foods that contain complex carbohydrates, fiber, protein and quality
fats. A good choice of complex carbohydrates comes from brown rice and
oatmeal. Fiber is found in the seeds, skins and bran. Protein found in whole
grains, seeds, nuts, eggs, legumes, fish and organically raised chicken are good
sources. Quality fats, are those found in high quality fish oils, flax seed oil, extra
virgin oils and coconut oils.
Eat fruits and vegetables that are in season and locally grown. You can find these
organic fruits and vegetables in local farmers markets. Shopping for fruits and
vegetables at locally grown markets is usually a good indication that produce is
of good quality and is in season.

156
You should avoid processed foods, including prepared foods or any foods that
are changed from their natural state for convenience. Anything that has been
canned, cut, or diced. However, processed food such as frozen fruits or
vegetables can be a good choice because they are often picked when ripe and
immediately frozen.
At first, mindful meditation may be hard. It is a new way of operating your mind in
a way that you may not be use to. But don’t worry, after just a couple weeks of
practicing mindful meditation you may notice that you have greater cognitive
control.
This is an effective method for those addicted to drugs because it helps them to
become aware of intrusive thoughts and cravings as well as negative emotional
states that lead to relapse. It helps to exist with a craving or negative thought and
not react to it. It will help you to manage your negative emotions and feelings
instead of medicating them away.
Step 6: Practice the 4 step system
The 4 step system has been used to not only control intrusive thoughts but also
with removing the stigma attached to being an addict. You may have been told
many negative things about being an addict. You may have been told that you
are “hopeless,” that you lack “commitment” or that you're a moral “worngdoer.” It
isn’t true.
The 4 Step System separates you from your unhealthy thoughts, cravings and
urges. You can observe the thoughts that come into your mind and you can
observe cravings when they happen. This proves that your mind and brain are

157
separate entities. You are not your negative emotion, thought or craving. You’re
not a bad person for having negative thoughts.
You can choose how to respond to these thoughts. If you implement the 4 Step
System, you can start changing your brain processes. The brain is extremely
malleable. It is constantly changing. Neural pathways in the brain can either be
strengthened or weakened.
When you stop getting caught up in negative thoughts, the neuropathways start
to weaken and break up. This is because neurons are not entirely connected.
The more you react appropriately to cravings, urges and intrusive thoughts, the
more you weaken the addictive bond in your brain and start to build new
pathways.
Step 7: Drugs are no longer an option for you
Really get in the mindset that using drugs is not an option, no matter how bad the
cravings may be. In the past, you may have exhausted all resources to beat your
addiction. The reason you were trying so hard to “overcome” your addiction was
because you knew that you could start using, you were worried about using and
perhaps didn't trust yourself.
This step doesn’t focus on will-power or trying to overcome addiction, but rather,
getting in the mindset that you just have to get use to the life without drugs. Tak-
ing drugs is no longer an option for you and you need to continue to remind your-
self that and live as if they didn’t even exist.

158
References:
1. Vaughn R. Steele, Cameron Staley, Timothy Fong, Nicole Prause. Sexual desire, not hypersexuality, is related to
neurophysiological responses elicited by sexual images. Socioaffective Neuroscience & Psychology, 2013
2. April 2007 issue of the journal Nicotine and Tobacco Research
3. The McClernon study appears in the April issue of the journal Nicotine & Tobacco Research.
4. F. Fujii, T. Hashimoto, N. Suzuki, R. Suzuki, K. Mohri pilot study of the Standardized Oats Herb Extract For Smoking
Reduction Pharmacometrics Vloume 75, pg 47-53
5. Rudin, D., Felix, C., The Omega 3 Phenomenon, 1987
6. Stitt, B., (2004) Food & Behavior: A Natural Connection.
7. Baer, R. A. 2003. “Mindfulness Training as Clinical Intervention: A Conceptual and Empirical Review.” Clinical
Psychology: Science and Practice. 10:125–143.
8. Marlatt, G. A. 2006–2008. Efficacy of Mindfulness-Based Relapse Prevention. National Institute of Drug Abuse. Grant
#1R21DA0119562. Seattle: University of Washington.
11. Finnegan, J., Gray, D., (1990) Recovery from Addiction.
12. Feinman, L. “Absorption and Utilization of Nutrients in Alcoholism.” Alcohol Health & Research World; 13(3):207-210.
1989
13. Bates, C., Ph.D. Essential Fatty Acids and Immunity in Mental Health
Finnegan, J., Gray, D., (1990) Recovery from Addiction.
Rudin, D., Felix, C., (1987) The Omega 3 Phenomenon
14. Werbach, M., M.D. Nutritional Influences on Illness.

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©2013 Truth Of Addiction- A.

Scott Roberts- All Rights Reserved

Copying, modifying or disseminating any parts of this book is strictly forbidden.

©2013 Truth Of Addiction- A. Scott Roberts- All Rights Reserved

©2013 Truth Of Addiction- A. Scott Roberts- All Rights Reserved

An Evidence-based Approach ............................................................................................8

The Problem with Common Treatments....................................................................... 17

The Addicted Brain....................................................................................................... 23

All Addiction Is Essentially the Same...........................................................................29

Perceptions, Memory And Learning..................................................................................32

Homeostasis Of The Brain............................................................................................33

Emotional And Rational Brain......................................................................................35

Learning and Habits...................................................................................................... 41

Memories without Learning..........................................................................................44

Unexpectedness and Novelty........................................................................................ 45

Chapter 3 Predisposition And Prevention .........................................................................49

Few are Immune From Addiction................................................................................. 50

Implications of God or Higher Power...........................................................................54

What's Your Drug Of Choice?........................................................................................... 59

Pornography – A perfect drug ..................................................................................... 60

Internet Addiction ........................................................................................................... 65

Food Addiction – Overeating and Obesity....................................................................66

Artificially Stimulating The Brain ............................................................................... 69

©2013 Truth Of Addiction- A. Scott Roberts- All Rights Reserved

Marijuana – lost in thought .......................................................................................... 70

Alcohol – perceive less ................................................................................................ 71

Depressants – chemicals of sedation.............................................................................72

Stimulants – difficulty falling asleep............................................................................ 73

Hallucinogens – psychotic-like experiences.................................................................73

The Addictiveness Of A Drug ...................................................................................... 76

Stress, Fear and Unloved................................................................................................... 79

Stress is Fuel to a Fire...................................................................................................80

Negative Emotions and Attachment..............................................................................81

“The Fear Center”......................................................................................................... 84

Considering a Sober Life ............................................................................................. 88

Why Love is Necessary.................................................................................................91

How to Really Evoke Change............................................................................................97

How People Really Change ......................................................................................... 98

Motivational Interviewing ..........................................................................................100

The Spirit of Motivational Interviewing..................................................................... 103

A Practical Example Of MI.........................................................................................105

Chapter 7.......................................................................................................................... 111

Changing The Brain........................................................................................................111

Having a Balanced Life...............................................................................................112

©2013 Truth Of Addiction- A. Scott Roberts- All Rights Reserved

Can Exercise Heal the Brain?.....................................................................................118

Feast and Famine.........................................................................................................118

Changing Your Thinking..................................................................................................127

Addiction Changes Your Life .....................................................................................128

Change How You Interpret Events..............................................................................128

Distorted Thinking...................................................................................................... 131

Obsessive and Compulsive......................................................................................... 135

Steps To Quit Addiction.............................................................................................. 141

Quitting Pornography and Sex Addiction................................................................... 142

©2013 Truth Of Addiction- A. Scott Roberts- All Rights Reserved

©2013 Truth Of Addiction- A. Scott Roberts- All Rights Reserved

©2013 Truth Of Addiction- A. Scott Roberts- All Rights Reserved

In fact, scaring someone into quitting, confronting them or persuading them to

©2013 Truth Of Addiction- A. Scott Roberts- All Rights Reserved