Addiction is a Spectrum—And So Is Recovery

Addiction Recovery Is a Spectrum: Signs, Triggers, and When to Seek Help

When we talk about addiction, most people think of drugs or alcohol. These are the substances that dominate headlines and drive much of the conversation around recovery. But the truth is, addiction can take many forms—and some are deceptively easy to overlook.

Addictions aren’t always about what you use. They can be about how and why you use—whether it’s shopping, porn, social media, food, sex, gambling, or even exercise. What starts as a harmless or even healthy behavior can evolve into something more damaging if it begins to take over your time, emotions, and priorities.

Understanding addiction through the lenses of experts like G. Alan Marlatt and Terence Gorski, we see that the focus isn’t just on stopping a behavior, but recognizing patterns, triggers, and deeper needs. Marlatt emphasized harm reduction and the importance of self-awareness in preventing relapse, while Gorski identified behavioral, emotional, and social warning signs that can show up long before someone “hits bottom.”

So how do you know when something has crossed the line?

Here are five signs that a behavior may have shifted from recreational to addictive—and that it may be time to seek support:

1. The Activity Has Become a Priority—At the Expense of Everything Else

Gorski noted that one of the earliest relapse warning signs is lifestyle imbalance. When an activity—whether it’s scrolling social media, online shopping, or binge-watching porn—becomes more important than your job, your health, or your relationships, it may be time to take a closer look. Marlatt’s work would ask you to explore what this activity is helping you avoid or cope with.

Addiction doesn’t always look extreme from the outside. It’s often subtle, measured not just in how much time you spend on a behavior, but in how much you’re neglecting everything else.

2. It’s the Only Thing That Feels Good Anymore

We all have our go-to comforts. But when you start to feel like the only thing that brings relief or pleasure is the behavior in question—and everything else feels flat or meaningless—that’s a red flag. Marlatt described this as a narrowing of the reward spectrum, where natural sources of pleasure are replaced by compulsive behaviors.

This "reward dependency" is often accompanied by increasing tolerance—meaning it takes more and more of the activity to get the same relief—and stronger cravings during times of stress or emotional discomfort.

3. You Can’t Control It—And You Don’t Want Anyone to Know

Do you find yourself saying, “Just for a little bit…” only to look up hours later, having lost track of time—or money? Do you lie to others (or yourself) about how much you're engaging in the behavior? Marlatt's model highlights this loss of control and the internal conflict that follows—often experienced as shame, denial, or rationalization.

Gorski emphasized defensive thinking as a core relapse indicator: minimizing, justifying, or becoming irritable when others comment on your behavior. If you're hiding or guarding your time with an activity, it’s worth exploring why.

4. You Feel Anxious (or Panicked) Without It

Addiction isn't just about pleasure—it’s often about avoidance of pain. Whether it’s anxiety, boredom, loneliness, or shame, many addictive behaviors serve as coping tools. If you find yourself panicking at the thought of being without your behavior—even for a short time—that’s a strong sign of psychological dependence.

This is a central concept in both Marlatt and Gorski’s frameworks: the emotional dysregulation that emerges when the addictive behavior is removed. What’s underneath the behavior is just as important to understand as the behavior itself.

5. You’ve Withdrawn from Others or Lost Interest in What Used to Matter

Social withdrawal is one of the more obvious—and painful—effects of addiction. People often pull away from relationships not out of selfishness, but out of shame or the desire to protect their behavior. Gorski described loss of structure and routine as a key warning sign. The activities and people who once grounded you begin to fade.

If you used to enjoy spending weekends hiking, meeting up with friends, or playing music—but now find yourself increasingly isolated, that’s not just a lifestyle change. It might be a symptom.

Addiction is a Spectrum—And So Is Recovery

One of Marlatt’s most enduring contributions was helping us see addiction not as a moral failing, but as a learned behavior that can be unlearned. Change doesn’t have to begin with abstinence or a crisis. It can start with awareness, small shifts, and honest reflection.

Gorski’s work reminds us that relapse—or even escalation—is a process with clear warning signs. You don’t need to wait until your life falls apart to reach out for support.

If you recognize yourself in any of these signs, you’re not alone—and you don’t have to figure it out alone.

Reach Out. You Deserve Support.

If you or someone you love is struggling with addiction, whether it’s chemical or behavioral, therapy can offer a space to understand the root of the behavior and explore realistic paths to change. My approach integrates evidence-based strategies with compassion and curiosity, drawing from the frameworks of Marlatt and Gorski to support long-term wellness.

Feel free to contact me to schedule a consultation or ask any questions. Change is possible, and it starts with a conversation.

References

1. Marlatt, G. A., & Gordon, J. R. (1985). Relapse Prevention: Maintenance Strategies in the Treatment of Addictive Behaviors. Guilford Press.

Gorski, T. T. (2001). The GORSKI-CENAPS Model for Relapse Prevention and Management. Herald Publishing House.