In Japan, they say: "Fix the roof while the sun is shining." Translated in the context of addiction, this means: We empower ourselves to regulate emotions before they overwhelm us. It is not the substance, but unresolved feelings, stress, and isolation that trap many people. Those who understand this build a bridge out of addiction – using tools that begin today and last a lifetime.

Addiction, medically known as Substance Use Disorder (SUD)disorder characterized by loss of control, strong cravings, and continued use despite harm, is rarely just a "willpower problem." Often, emotional dysregulationdifficulties in recognizing, managing, and constructively using strong emotions, stress reactivityincreased susceptibility to act impulsively or riskily under pressure, and social deprivationlack of supportive relationships are behind it. The brain learns to dampen unpleasant states in the short term – through substances, food, gaming, or gambling – and associates relief with the behavior. This creates a cycle: negative emotions, consumption, short-term relief, and long-term exacerbation of stress and isolation. The solution rarely lies in “more discipline,” but in unlearning: regulating emotions, managing stress, building belonging, and nourishing the body so that cravings become quieter. For high performers, this is crucial: emotional sovereignty is not a soft skill; rather, it is a performance multiplier.

Untreated emotional problems increase susceptibility to addiction: stress and reinforcement networks in the brain, such as the amygdala and nucleus accumbens, amplify negative affects and promote consumption – a process that fuels relapse propensity ^[1]. Mismanagement of stress impairs attention and increases risky behavior; studies have shown that stress-related attention disorders predict a quicker return to smoking, especially among young adults ^[2]. At the same time, social isolation acts as a multiplier: low perceived support is associated with higher risks for various addictions; particularly, men with gambling or gaming disorders report the lowest support levels, and multiple addictions further decrease perceived support ^[3]. On the positive side, dietary adjustments show potential: individuals with addiction often exhibit deficiencies in iron, folate, as well as vitamins A and E; plant-based interventions improved dietary quality, resilience, and self-esteem – factors that can promote psychological stability and craving regulation ^[4].

The impact of social connectedness is illustrated by an analysis of an online forum for alcohol dependence: emotional openness received the most helpful responses, and especially emotional support frequently elicited gratitude – a marker of genuine resonance and bonding ^[5]. This is more than a forum detail: it demonstrates that expressing feelings activates effective support and stabilizes motivation. In contrast, under stress, we see the opposite: in a relapse-analog paradigm, stress-induced dips in attention and increased risk-taking led to quicker relapse in young smokers, with pronounced effects among women ^[2]. Here, it becomes clear that interventions protecting attention and emotional regulation can close relapse windows. This is exactly where Dialectical Behavior Therapy (DBT) comes into play. In an open study of alcohol-dependent patients, the majority remained abstinent after three months of DBT skills training; concurrently, emotion regulation improved, partly mediating better substance outcomes ^[6]. A mixed-methods study in dual diagnosis further revealed: binge drinking and drug use decreased, mindfulness and skills usage increased, and qualitative reports described a “new lease on life” – with a desire for further aftercare to stabilize ^[7]. Additionally, a scoping review indicates that plant-based diets often close existing micronutrient gaps in addiction and are associated with greater resilience and self-esteem – both psychological buffers against relapse ^[4].

- Planned belonging: Join a support or therapy group – locally or online. Share specifically how you feel today (not just “problems”) to receive emotional responses; this type of support is the most frequently given and reinforces motivation ^[5].
- DBT skills as daily micro-workouts: Learn and practice core skills of Dialectical Behavior Therapy – e.g., “STOP” skill, breath focus (4-6 breathing), “opposite action” for shame/fear, emergency skills (cold, intense movement, countdown). Three short sessions of 5 minutes per day improve emotion regulation and are associated with lower substance impulses ^{[6] [7]}.
- Closing stress windows: Plan “high-risk” times (late afternoon, after conflicts) with 10-minute routines: digital abstinence, 90-second emotion labeling, 5-minute micro-movement (e.g., stair intervals), and a connecting message to a significant other. Goal: stabilize attention, reduce risk propensity ^[2].
- Nutritional upgrade in 2 weeks: Integrate 1-2 plant-based meals daily (legumes, leafy greens, berries, nuts) and add iron and folate sources; reduce simple sugars in the evening. This structure targets common deficiencies (iron, folate, vitamins A/E) and boosts resilience and self-esteem – both helpful against cravings ^[4]. Clarify individual supplementation with your doctor.
- Social contract for relapse moments: Define a “3-contact protocol” (one trusted person, one peer group, one professional contact). Agree on a response time of under 30 minutes. Low perceived support is a risk factor; active, quick accessibility builds protection ^[3].

Emotional clarity, stress competence, belonging, and nutrition as nervous system care – these four steps are your compass out of addiction. Start today with a group, a 5-minute DBT exercise, and a nutrient-dense meal. Small, repeated actions create the freedom where high performance and joy in life become a given.