Tools for Overcoming Substance & Behavioral Addictions | Ryan Soave

Andrew Huberman

Apr 21, 2025

Episode description

My guest is Ryan Soave, LMHC, a leading expert in addiction recovery with extensive experience helping people heal from all types of substance and behavioral dependencies. We discuss actionable tools for breaking out of the addictive cycle and staying free of obsessions and compulsions. We also examine the relationship between trauma and addiction.

We explore the full recovery process—from detoxing and physical stabilization to building distress tolerance. We review evidence-supported tools to structure your life at each stage of recovery and highlight the power of learning “self-directed state shifting” through yoga nidra (NSDR), breathwork, meditation and prayer.

We explain how to recognize signs of addiction in yourself and others, and the treatment options available across all levels of resources, from residential programs to 12-step. If you or someone you know is struggling with any kind of addiction, this episode offers practical steps to break free and stay free.

Read the episode show notes: https://go.hubermanlab.com/GoMGP2H

*Thank you to our sponsors*
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*Timestamps*
00:00:00 Ryan Soave
00:01:32 Addiction, Addictive Behaviors, Relief
00:06:10 Rehab, Detox, Physical & Emotional Stability
00:13:33 Sponsors: BetterHelp & Levels
00:16:08 Recognizing Addition; Video Games, Parents & Responsibility
00:23:38 Experiencing Real Life vs Addictive Behavior; Dopamine Dynamics
00:29:38 Drugs & Feelings; Reordering Your Life; Roles, Kids vs Parents
00:40:03 Sponsors: AG1 & LMNT
00:43:13 Tool: 30 Days Abstinence & Addiction; Impact
00:46:10 Creating a Life Post-Addiction, Jellinek Curve
00:55:30 Tool: Emotional Weather Forecast, Gratitude, Plan, Strivings
01:02:48 Connection with Others, Mental Willpower Throughout Day, Defining Best Self
01:08:39 Emotional Weather Map, Navigating Life
01:10:16 Sponsor: Function
01:12:03 Tolerating Stress, Sailing Analogy, Discomfort
01:16:03 Building Distress Tolerance, Proactive Behaviors, Cold Plunge
01:23:55 Stilling Leads to Seeing, Tool: Recognizing Stress Response; Relationships
01:30:56 Yoga Nidra, Non-Sleep Deep Rest (NDSR)
01:38:54 Yoga Nidra & Authenticity, Breaking Patterns
01:45:45 Yoga Nidra Timing, Regulation of Autonomic Nervous System; Breathwork
01:52:53 Sponsor: Waking Up
01:54:28 Alcoholism, Social Acceptability, Community, AA, Powerlessness
02:02:23 Gambling, Kids & Susceptibility
02:08:58 Transmuting Energy, Running, Dopamine, Feelings
02:15:41 Cocaine, Amphetamine, Stimulant Addiction
02:18:21 Overcoming Porn Addiction, Shame
02:30:03 Struggle, “Discomfort Appetite”
02:36:09 Addiction Treatment, Detox, Rehab Centers, 12-Step Meetings, AA
02:46:54 Is Addiction the Problem?, Trauma, Stress & Addiction Cycle
02:49:05 GLP-1 Agonists & Addiction Treatment?, HALT; Addicted to Stress?
02:52:44 Sugar Addiction, Caffeine; Ibogaine, Psylocibin & Considerations
02:59:56 Helping Someone With Addiction
03:04:58 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

Episode description

Mindsip insights from this episode:

Recognize discomfort as a signal, not a threat

One of our biggest psychological challenges is confusing the feeling of discomfort with an actual physical threat, which triggers an inappropriate survival response.

#resilience

#stress

Recognize addiction as a response to underlying stressors

Addiction isn't the primary problem; it's the person's attempted solution to an underlying stressor or pain.

#addiction

#stress

Build distress tolerance by facing difficult emotions

A core part of recovery is building distress tolerance by learning how to face and experience difficult emotions rather than avoiding them.

#emotion

#recovery

Test behavior for addiction by quitting for a month

To determine if a behavior 'has you,' try quitting for a month and see if you can't stop thinking about it.

#addiction

Implement daily emotional weather forecast for better regulation

A daily zero-cost practice to improve emotional regulation involves listing gratitudes, your plan, your current emotional state, what to watch for, and what to strive for.

#gratitude

#regulation

Satisfy discomfort appetite through healthy challenges

We may have a fundamental appetite for discomfort that, if not satisfied through healthy challenges like exercise, will be satisfied through unhealthy, addictive behaviors.

#addiction

#exercise

Avoid effortless dopamine boosts to prevent dependence

Any behavior that provides a large, rapid increase in dopamine without requiring significant effort is a slippery slope toward dependence.

#addiction

#dopamine

Wait 20 seconds to improve decision-making during stress

Your forebrain is essentially shut down for the first 20 seconds of an intense stress response, so if you can wait out that period, you can make much better decisions.