How To Recognize and Combat Cross-Addiction

Tackling Cross-Addiction and Building Healthy Habits

Have you ever justified a questionable habit by saying, “At least I’m not drinking”? You’re not alone. In early sobriety, I might as well have had a bumper sticker with that phrase. 

But as I progressed, I realized this mindset might be holding me back. Addiction can pop up in unexpected ways, much like a relentless game of whack-a-mole. While we might beat one mole, others surface, waiting for their turn. 

How can we stop playing the game and start building a life of lasting sobriety?

Navigating Cross-Addiction and Building Resilience

Addiction doesn’t always disappear when you stop drinking. It often shifts into new behaviors or habits, a phenomenon known as cross-addiction. 

Cross-Addiction Explained: The Whack-a-Mole Effect

Picture playing whack-a-mole at the arcade.  You hit one mole, and another pops up. If we are only treating our addictions at the surface, cross-addictions will pop-up like the moles in the game.  If you’re not vigilant, new problems pop up faster than you can manage them.

Addiction isn’t just about substances; it’s about underlying patterns of behavior.  When we remove one addiction without addressing the root causes, another behavior often takes its place.

Why Cross-Addiction Happens

• Underlying Issues: Many of us use substances or behaviors to cope with stress, anxiety, loneliness, or boredom.
• Seeking a Fix: Without healthy coping mechanisms, we often transfer these habits to new outlets—food, smoking, shopping, social media, or even toxic relationships.

Recognizing Cross-Addiction in Your Life

• Obvious Habits: Some behaviors, like overeating or smoking, are easy to spot.
• Subtle Habits: Others, like excessive scrolling on social media, creating unnecessary drama, or texting a toxic ex, might be harder to identify.
• Ask yourself: Are these actions moving me closer to the life I want, or are they pulling me back?

The Hidden Danger of Cross-Addiction

Negative habits often lead to feelings of shame, guilt, or resentment—the same emotions that fueled your drinking.  If left unchecked, these habits can spiral back into addiction as you seek to escape these emotions.

How to Break the Cycle of Cross-Addiction

1. Recognize the Habit: Identify behaviors that might be cross-addictions and examine their impact on your life. 
2. Understand the Underlying Cause: Reflect on why you turn to certain behaviors. Are you using them to cope with stress, boredom, or loneliness?
3. Replace with Healthy Coping Mechanisms: Experiment with healthy alternatives you could use to address the underlying feeling.  For example:
   • Stress relief: Try exercise, yoga, or meditation.
   • Loneliness: Seek genuine connections through group activities or volunteering.
   • Boredom: Explore new hobbies or spend time in nature.
4. Embrace Trial and Error: Not every solution will work for you, and that’s okay. The key is to keep trying until you find what resonates.
5. Celebrate Progress: Each effort, even a failed one, builds perseverance and self-awareness.

Building a Stronger, Healthier You

Cross-addiction is a common challenge, but it doesn’t have to derail your recovery. By recognizing unhealthy habits, addressing their root causes, and replacing them with positive coping mechanisms, you can break the cycle. 

Are you ready to stop playing the game and start building a healthier, more fulfilling life? Take time this week to reflect on your habits. Identify one that might be holding you back and take a small step toward changing it. 

For more insights and strategies, listen to the full podcast episode.