There are two main groups of addiction: substance addiction and behavioral addiction. In the first group, we find types of addiction such as alcohol addiction, drug addiction, and prescription medication addiction. Behavioral addiction, on the other hand, can include behaviors such as food, pornography, gambling, social media, shopping, and more.
In this article, I’ll explore these types of addiction and guide you through a short exercise to help you identify what your addiction may be and how severe it has become.
What Can Help You Recognize Whether You Have Any Type of Addiction?
You might be asking yourself: I drink alcohol, I love shopping, and I’m always scrolling on my phone – but how can I tell whether these behaviors are addictive patterns or not?
Addiction occurs when we try to escape an intolerable, painful emotion. When we avoid pain – consciously or unconsciously – we naturally crave something pleasurable as a way out. Whenever that craving arises and we act on it, that is addiction. Each time the urge appears and we feel unable to tolerate it without escaping, we experience addictive suffering.
You can explore more about the Current of Addiction in this other article I wrote.
What Are the Types of Addiction?
Addiction generally falls into two main categories: substance addiction and behavioral addiction. While they differ in what is consumed or practiced, both are driven by the same underlying pattern: the urge to escape uncomfortable or painful emotions through temporary relief or pleasure.
Below, you can find out more about the different types of addiction and examine each one in greater depth.
Substance Addiction
Substance addiction involves the repeated use of a chemical substance to cope with emotional or psychological discomfort. Over time, the substance becomes a primary way of regulating emotions, even when it leads to harm or negative consequences.
In substance addiction, tolerance often develops, meaning more of the substance is needed to achieve the same relief.
Common types of substance addiction include:
Alcohol addiction
Using alcohol to relax, numb emotions, or cope with stress, anxiety, or sadness, often leading to loss of control over drinking habits.
Drug addiction
The compulsive use of drugs (such as opioids, stimulants, or other substances) to escape emotional pain or alter one’s mental state.
Other substance addictions
This can include nicotine, prescription medications, or any substance used repeatedly despite harmful effects.
Behavioral Addiction
Behavioral addiction occurs when a behavior, rather than a substance, is used compulsively to escape uncomfortable emotions. Even though no chemical substance is involved, the brain’s reward system is activated in a similar way.
Behavioral addictions often feel harder to recognize because many of these behaviors are socially accepted or even encouraged.
Common types of behavioral addiction include:
Porn addiction
The compulsive consumption of pornography to escape feelings such as loneliness, stress, boredom, or emotional discomfort.
- Learn more about pornography addiction.
Sex addiction
Repeated, uncontrollable sexual behaviors or encounters used to regulate emotions, seek validation, or avoid emotional pain.
Shopping addiction
Buying things excessively to experience temporary relief, excitement, or a sense of control.
Social media addiction
Constant scrolling or checking for validation, distraction, or escape from boredom, anxiety, or emptiness.
- Learn more about phone addiction.
Food addiction
Using food, especially highly processed or sugary foods, to soothe emotions rather than hunger. Here are two related articles:
Gambling addiction
Repeated gambling driven by the thrill, hope, or escape it provides, despite financial or emotional harm.
Exercise: Identify What Your Addiction Is
We’ll begin with a short self-reflection exercise to help you identify what your addiction may be. The goal is simply to notice patterns and bring clarity to your current relationship with certain substances or behaviors.
Step 1: Take Stock of Your Current Use
First, take a moment to observe what your current addiction, or addictions, look like in everyday life.
Write down anything you’ve felt addicted to over the past 3 months. This can include both substances and behaviors, such as:
- Tobacco or nicotine
- Alcohol
- Illicit or prescription drugs
- Eating or food-related behaviors
- Gambling
- Internet or social media use
- Porn or sex
- Exercise
- Work
- Shopping
For each item you list, answer the following questions as honestly as you can:
Frequency
How often were you using or engaging in this behavior? (Per day, per week, or per month)
Amount
On average, how much were you using or doing each time? (For example: grams, number of drinks, number of hours, number of times, or any unit that makes sense for you)
Maximum use
What was the highest level of use or engagement over the past 3 months?
Take your time with this step. The clearer you are here, the easier it will be to recognize patterns and understand how this behavior may be affecting you.
Effects: How Any Type of Addiction Has Impacted Your Life
Now that you have a clearer picture of your addictive pattern, it’s time to reflect on the effects your addiction may be having on your life. Addiction rarely affects just one area, it often spills into health, relationships, work, emotions, and more.
Below is a list of common consequences associated with addiction. You do not need to relate to all of them. Use this list as a guide, and feel free to add anything that feels true for you.
Health
Addiction can take a serious toll on physical health over time. Many people experience hangovers, blackouts, reduced fitness, and ongoing low energy or fatigue. Sleep often becomes poor or irregular, which can further affect mood, focus, and overall well-being.
Changes such as low sex drive, weight gain, skin problems, digestive issues, and reduced attention to hygiene or appearance are also common. With longer-term or heavier use, more serious conditions can develop, including heart disease, high blood pressure, high cholesterol, lung disease, stroke, or cancer.
Certain addictions can also increase the risk of infectious illnesses, such as sexually transmitted infections (STIs), HIV/AIDS, hepatitis B or C, and tuberculosis (TB).
Time and Daily Functioning
Addiction often disrupts how time is managed day to day. People may find themselves frequently running behind schedule, arriving late, or missing appointments and responsibilities altogether. As more time and mental energy are spent on the addictive behavior, it becomes harder to stay organized, follow routines, or keep up with everyday obligations.
Relationships and Social Life
Addiction can gradually change how a person relates to others. Loved ones may notice shifts in personality, increased conflict, or emotional distance. Friendships can weaken or be lost entirely, and isolation or withdrawal becomes more common.
Feelings of guilt, shame, jealousy, or mistrust may increase, leading to lying, secrecy, or broken promises. Over time, addiction can cause someone to appear selfish, emotionally unavailable, or disconnected from the people who matter most.
Work, School, and Thinking Skills
Addiction often interferes with thinking, learning, and performance. Many people experience poor memory, difficulty focusing, slower thinking, and impaired judgment. This can lead to trouble at work or school, lower-quality performance, bad grades, or disciplinary issues.
Others may struggle with reliability, responsibility, organization, and planning, which can further impact long-term goals and opportunities.
Money and Finances
Financial problems are a common consequence of addiction. Spending more than one can afford, borrowing money, and ongoing financial stress or debt may develop.
In more severe cases, addiction can lead to stealing or trading sex or services for money or substances. These financial pressures often create additional stress, shame, and strain on relationships.
Legal Problems
Addiction can increase the risk of legal trouble. This may include being stopped or questioned by police, driving under the influence, or facing drug-related charges such as possession or public intoxication.
Some people may commit crimes to obtain money or substances, or become aggressive while intoxicated, which can lead to serious legal consequences and long-term impacts on their future.
Injury or Risky Behavior
Risk-taking behaviors are more common when addiction is present. People may experience injuries to themselves or others, be involved in car accidents, or drive while intoxicated or ride with someone who is. Poor coordination, slowed reaction time, and reduced attention can increase the likelihood of accidents. Unsafe sex is also more common, increasing the risk of physical harm and illness.
Aggression and Behavior Changes
Addiction can affect emotional regulation and behavior. Many people notice increased irritability, frequent anger, short temper, or involvement in arguments or physical fights. Rebellious or impulsive behavior may increase, especially when the addiction is challenged or when access to the addictive behavior is limited.
Emotional and Mental Health
Emotional well-being is often deeply affected by addiction. Depression, anxiety, low self-esteem, and persistent feelings of guilt or shame are common. Some people experience panic attacks or a sense of hopelessness about the future. These emotional effects can both fuel the addiction and make change feel more difficult, creating a cycle that is hard to break without awareness and support.
Interests, Values, and Direction
Over time, addiction can narrow a person’s life. Motivation and ambition may decrease, priorities may shift, and values can become less clear. Many people describe feeling directionless, disconnected from their goals, or less connected spiritually or meaningfully. Activities and interests that once brought purpose or joy may fade as the addiction takes up more space in daily life.
Task: Reflect on the Effects
Based on the list above, you can now proceed with the following exercises:
- Write down all the consequences you feel your addiction has had on your life.
- Are any of these consequences things you may need help with right now? For example: seeing a doctor, getting mental health support, or checking on your physical health.
Your Addiction Severity Score and Stage of Change
I developed the Addiction Severity and Stage of Change Quiz to help you identify where you are right now in the process of change, whether you’re just starting to consider change, preparing to take action, actively working on change, or maintaining progress over time.
You can take the quiz here:
Completing the quiz will give you a clearer sense of:
- How severe your addiction-related behaviors may be
- What stage of change you are currently in
- Which steps might be most helpful for you next
After finishing, take a moment to reflect on your results. Write down what you learned about your readiness for change and how that connects with what you noticed in the earlier exercise about your patterns and consequences.
This insight will help guide the next steps in your recovery journey and make your self-reflection more focused and effective.
Self Recovery: A Comprehensive Program to Help You Kick Off Any Type of Addiction
If you’re ready to move beyond awareness and take organized steps toward change, the Self Recovery program offers a structured, evidence-based approach that can support you no matter what type of addiction you’re facing. Designed to address both substance and behavioral addictions, this program helps you build skills in areas such as:
- Understanding the emotional drivers of addiction
- Developing healthier coping strategies
- Strengthening motivation and commitment to change
- Rebuilding relationships and daily routines
- Tracking progress and preventing relapse
Self Recovery combines educational resources, self-assessment tools, and guided exercises to help you create a personalized path forward. Discover more!
