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Ryan Soave

04/21/25

@ Andrew Huberman

Addiction is not the problem; it's the solution to an underlying stressor. People often turn to substances or behaviors to escape discomfort or pain.

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Ryan Soave

04/21/25

@ Andrew Huberman

When someone is in the throes of addiction, my first focus is on stabilizing them physically before addressing underlying stressors.

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Ryan Soave

04/21/25

@ Andrew Huberman

Many people mistakenly believe that simply stopping a substance will improve their life, but often it can get worse emotionally as they have to face life without their coping mechanism.

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Ryan Soave

04/21/25

@ Andrew Huberman

To help someone in recovery, we need to understand their biological, psychological, and social factors to create a clear picture of their situation.

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Ryan Soave

04/21/25

@ Andrew Huberman

Building distress tolerance is crucial; I help clients learn how to feel bad and face discomfort without resorting to substances for immediate relief.

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Ryan Soave

04/21/25

@ Andrew Huberman

The dopamine dynamics show that quick inflections in dopamine lead to diminishing returns, causing people to chase feelings that no longer provide satisfaction.

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Ryan Soave

04/21/25

@ Andrew Huberman

People often have a spiritual relationship with substances, using them to feel connected or whole, which complicates their recovery process.

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Ryan Soave

04/21/25

@ Andrew Huberman

It's important to recognize that children can feel pressured to meet their parents' emotional needs, which can lead to unhealthy dynamics in their relationships, as it becomes their job to care for us.

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Ryan Soave

04/21/25

@ Andrew Huberman

Children often unconsciously take on roles in their families, such as the hero or scapegoat, which can lead to difficulties shedding these roles later in life.

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Ryan Soave

04/21/25

@ Andrew Huberman

In therapy, it's important to understand the patterns developed in childhood to address systemic challenges within the family system.

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Ryan Soave

04/21/25

@ Andrew Huberman

Recognizing the emotional weather forecast—understanding your emotional state and planning for the day—can help manage reactions and improve overall well-being.

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Ryan Soave

04/21/25

@ Andrew Huberman

Gratitude is not just about being thankful; it's about meeting challenges as they are and recognizing their role in personal growth.

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Ryan Soave

04/21/25

@ Andrew Huberman

It's crucial to identify your emotional state and potential character liabilities each day to navigate challenges effectively and strive for positive behaviors.

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Ryan Soave

04/21/25

@ Andrew Huberman

The expectation that we will spontaneously be our best selves is a significant failure in education and psychology; we need reminders of our aspirational selves.

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Ryan Soave

04/21/25

@ Andrew Huberman

Peace is not about avoiding discomfort but about building resilience to navigate life's storms effectively.

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Ryan Soave

04/21/25

@ Andrew Huberman

We often confuse discomfort with threat, leading us to react to discomfort in ways that may not be beneficial, while the diagnostic criteria for PTSD includes exposure to actual or threatened death, violence, or sexual violence, highlighting that both real and perceived threats can trigger similar reactions in the body.

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Ryan Soave

04/21/25

@ Andrew Huberman

Our legal system recognizes the difference between assault and battery, where assault is defined as the threat of harm, indicating that perception of threat is significant.

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Ryan Soave

04/21/25

@ Andrew Huberman

At the heart of addiction and a challenged life is a lack of distress tolerance, which is crucial for managing life's challenges effectively.

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Ryan Soave

04/21/25

@ Andrew Huberman

To increase distress tolerance, we need to proactively engage in practices like yoga nidra, mindfulness, and physical exercise, which help us manage stress better.

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Ryan Soave

04/21/25

@ Andrew Huberman

Experiencing discomfort through practices like cold plunges can help us build resilience and learn to navigate stress more effectively.

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Ryan Soave

04/21/25

@ Andrew Huberman

The first 15 to 20 seconds after an adrenaline response is critical; if you can wait that long, you are less likely to make impulsive decisions.

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Ryan Soave

04/21/25

@ Andrew Huberman

When faced with stress, asking if there is immediate physical danger can help us recognize that most daily stressors are not life-threatening, allowing us to respond more rationally.

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Ryan Soave

04/21/25

@ Andrew Huberman

Practicing yoga nidra can significantly improve distress tolerance and emotional regulation, helping individuals manage their reactions to stressors more effectively.

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Ryan Soave

04/21/25

@ Andrew Huberman

Yoga nidra, or non-sleep deep rest, is a guided practice that helps individuals relax deeply and can be a powerful tool for managing trauma and addiction.

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Ryan Soave

04/21/25

@ Andrew Huberman

Breath control is essential for managing stress; focusing on long exhales can activate the parasympathetic nervous system, promoting calmness and relaxation.

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Ryan Soave

04/21/25

@ Andrew Huberman

Overcoming addiction requires more than just willpower; it involves having a structured plan and understanding internal and external distress signals.

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Ryan Soave

04/21/25

@ Andrew Huberman

Alcohol addiction is unique because it is socially acceptable and deeply ingrained in our culture, making it challenging for individuals to abstain without facing stigma.

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Ryan Soave

04/21/25

@ Andrew Huberman

The 12-step program emphasizes that alcohol is only mentioned in the first step; the focus is on living a better life and finding community support.

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Ryan Soave

04/21/25

@ Andrew Huberman

Recognizing powerlessness is the first step in overcoming addiction, as it allows individuals to seek help and find strength in community support.

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Ryan Soave

04/21/25

@ Andrew Huberman

Gambling addiction is particularly challenging because it can create a false sense of hope, where individuals believe the next bet will solve their problems.

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Ryan Soave

04/21/25

@ Andrew Huberman

The accessibility of online gambling and cryptocurrencies has made it easier for young people to develop gambling addictions, often without realizing the risks involved.

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Ryan Soave

04/21/25

@ Andrew Huberman

Physical activity, such as running, can help transmute the energy associated with addiction and distress, providing a healthier outlet for coping.

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Ryan Soave

04/21/25

@ Andrew Huberman

Cocaine and amphetamines create a psychological addiction that is difficult to overcome due to the intense dopamine spikes they produce.

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Ryan Soave

04/21/25

@ Andrew Huberman

Pornography addiction can have a profound impact on young men, leading to unrealistic expectations about sex and intimacy, and often resulting in anxiety during real-life encounters.

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Ryan Soave

04/21/25

@ Andrew Huberman

Addressing pornography addiction requires reducing the associated shame and stigma, allowing individuals to seek help and support without fear of judgment.

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Ryan Soave

04/21/25

@ Andrew Huberman

The key to overcoming any addiction is to acknowledge the problem, seek community support, and develop healthier coping mechanisms, as addiction often serves as a solution to discomfort or stress but becomes problematic when it takes on a life of its own, leading to further trauma and stress.

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Ryan Soave

04/21/25

@ Andrew Huberman

12-step meetings provide a supportive environment for individuals struggling with addiction, allowing them to connect with others who share similar experiences and challenges.

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Ryan Soave

04/21/25

@ Andrew Huberman

Building a community through peer support in recovery can provide essential connections and help individuals feel less isolated in their struggles with addiction.

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Ryan Soave

04/21/25

@ Andrew Huberman

Exploring different recovery programs, including 12-step and alternatives like Smart Recovery, can help individuals find the right fit for their needs in overcoming addiction.

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Ryan Soave

04/21/25

@ Andrew Huberman

The relationship between trauma and addiction is complex; trauma can lead to stress, which drives individuals to seek relief through addictive behaviors.

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Ryan Soave

04/21/25

@ Andrew Huberman

The HALT acronym—hungry, angry, lonely, tired—highlights common triggers for relapse in addiction, emphasizing the importance of addressing these basic needs to prevent using substances as a coping mechanism.

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Ryan Soave

04/21/25

@ Andrew Huberman

People can become addicted to stress, needing high levels of activation to feel alive, especially those with backgrounds in high-stress environments like combat veterans.

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Ryan Soave

04/21/25

@ Andrew Huberman

Addiction can manifest in various forms, including behavioral addictions like social media, coffee, and sugar, which may not meet the classic definition of substance addiction but still impact lives significantly.

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Ryan Soave

04/21/25

@ Andrew Huberman

Psychedelics like ibogaine and psilocybin show promise in treating addiction, but ethical considerations and proper therapeutic support are essential for their use.

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Ryan Soave

04/21/25

@ Andrew Huberman

It's crucial to approach conversations about addiction without shame, treating it as a disease rather than a moral failing, to foster open dialogue and support.

Tools for Overcoming Substance & Behavioral Addictions | Ryan Soave

Takeaways