Are You Hooked on Something?

Shopping, eating, tweeting—these activities, and more, may have a lock on your psyche. Use this guide to spot your own addictive behaviors and rein them in

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"Don't do drugs! Stay in school!" Your D.A.R.E. instructor likely screamed this stuff at you back in elementary school. I know, I've got it, you thought. Drugs are bad and I'm not going to become a drug addict, now just let me go play tetherball!

Chances are, you were probably right, and your D.A.R.E. instructor did a stand-up job. But drugs aren't the only things that can fuel a life-controlling habit. Today, millions of Americans are struggling with some variation of addictive behavior—anything from social media to shopping to food. These are incredibly powerful drives, robbing individuals of their ability to make rational choices and avoid risk.

Of course, there is an important distinction between addictive behavior and true addiction. "We need to make sure we're not just setting the threshold so low that anything can be called an addiction," says Charles O'Brien, MD, Ph.D, founding director of the Center for Studies of Addiction at the University of Pennsylvania. True addiction generates a change in the brain, he notes; it's a memory that can be triggered after years of sobriety and can destroy a person's life. Addictive behaviors, like going to the mall, are not in the same category as combating alcoholism.

That said, these lesser behaviors still impact lives significantly. Could Twitter be as damaging to your life as a pack of Marlboros? We surveyed behavior experts to gather some of the surprising ways certain habits may have a lock on your psyche.

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Addictive behavior: Sex

There's considerable debate right now about whether or not sex addiction exists. The fact that you enjoy having lots and lots of sex doesn't mean you're an addict, says Sharon O'Hara, clinical director at the Sexual Recovery Institute in Los Angeles. It's the circumstances surrounding your sexual pursuits that define whether or not your enthusiasm is problematic. When you're losing control and enduring powerful, negative consequences as a result of sexual behavior, you need to get help, she says.

  –Allocating a significant amount of time towards sex-related activities, such as looking for partners and watching porn
  –Continued pursuit of risky sexual activity despite the potential negative impact it may have on your health and/or relationships
  –Feeling restless and irritable when you're unable to engage in sexual behavior

Strategy: The key to beating sex addiction is regaining control over your sexual desires. O'Hara says the Internet is a huge enabler, isolating individuals and allowing users to access explicit content or quickly connect with other addicts for hookups. The key is to not hide in your "masturbation fortress," and to leave the Internet behind. If you're unable to rein in your habits, consult a therapist who specializes in addictive behavior. O'Hara's SRI Two-Week Intensive Programs ( help individuals eliminate their risky behavior and develop the tools necessary to prevent sexual relapse. The group also offers online and telephone consulting for up to four sessions.

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Addictive behavior: Surfing the Internet

Sure, "Internet addiction disorder" isn't a term officially recognized by the psychiatric community, but that doesn't mean it isn't a real thing. According to psychologist Patricia Wallace, Ph.D, author of The Psychology of the Internet, an alarming number of people unknowingly show what appear to be signs of addiction to the digital world. Most of the time people aren't addicted directly to the Internet, but rather the activities it allows them to participate in, says Wallace.

  –Neglecting those around you to get online
  –"Heightened euphoria" when engaged in Internet-related activities
  –Decrease in daily productivity due to Internet distraction
  –Feeling more comfortable interacting online than face-to-face

Strategy: In a world where technology is everywhere, it's tough to go cold turkey and stop altogether. The key is to start small—slow, steady withdrawal and cognitive behavioral therapy are the ways to go, says Wallace. Fight that urge to check your email and keep your phone in your pocket. As you do that, give yourself real-world projects that you can focus on, and use a few minutes of Internet "catching up" as your reward. Wallace says.

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Addictive behavior: Work

It can't be a bad thing to want to do your job, can it? Truth is, those who are working more than 50 hours per week are more likely to have reduced physical and mental well-being, according to a Kansas State University doctoral researcher. "Workaholics" are obsessed with their occupation, and it takes away from other important areas in their lives.

  –Thinking about work outside of the workplace
  –Doing work instead of eating and/or sleeping
  –Difficulty relaxing
  –Untrusting of others to complete work on your behalf
  –Losing interest in leisurely hobbies

Strategy: Lay off the reins a little and trust some of your co-workers to complete tasks. Typically, workaholics are control freaks, the researchers surmised, and passing some of the responsibility to someone else who is capable can help you ease up and de-stress.

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Addictive behavior: Playing video games

Gaming is another one of these behavioral addictions, in which the "substance" is not a chemical but an activity, says Wallace. According to a 2012 study, the most extreme cases of video game addiction exist in massively multiplayer online role-playing games. Players engage initially for escapism and entertainment purposes, but eventually find their lives consumed by the game.

  –Extreme mood swings
  –Overwhelming cravings for the games
  –Prioritizing gaming over real-life issues
  –Obsession with virtual friendships
  –Loss of control
  –Habitual use, even after a game's novelty has faded

Strategy: It's easy to lose track of time and get caught up in the fantasy realm, so decide in advance how long you're going to play and stick to it. Set an alarm clock and put it above the screen when you play to help keep track of the time, says Wallace. Finally, if you're no longer playing for sheer enjoyment and rather to fulfill some compulsion, call it quits on that specific game.

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Addictive behavior: Scanning social media

The popularity of social media has skyrocketed over the past decade, making it infinitely easier to communicate and maintain social relationships. A recent Harvard University study reveals that sharing personal information online activates the same part of the brain that releases pleasure when a person is eating a delicious meal or having sex. Being able to connect with old friends or video-chatting with a significant other has become a cornerstone of today's society, but can too much social connection have a negative effect on your external life?

  –Using social media instead of completing an important task
  –Using social media to make you feel better about yourself
  –Frequently staying on social media longer than anticipated
  –Neglecting real-life relationships in favor of spending time on social media

Strategy: There is a huge frequency element with social media because it's so readily accessible to users, says Wallace. If you're staying connected on your smartphone, the easiest way to start weaning your way off is to turn off your notification settings, so you're not feeling that constant reward and feeding that craving.

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Addictive behavior: Eating

How can you be addicted to one of life's necessities? According to a study in the Archives of General Psychiatry, highly palatable foods that are rich in fat, sugar, and salt stimulate the same parts of the brain addictive drugs like cocaine and heroin trigger. “We’ve discovered that the criteria for drug addiction can also be applied to food,” says Dr. Nicole Avena, PhD, author of Why Diets Fail. She says that things like tolerance, withdrawals, and cravings can become apparent when people overeat and can alter the brain rewards system just like more serious addictions.

  –Cravings even after you're full
  –Eating to feel overly stuffed
  –Eating in secret
  –Inability to quit regardless of health implications
  –Repeatedly failing to stop eating foods high in fat, sugar, or salt

Strategy: Start keeping a food diary. “People don’t understand how much they’re eating or what kinds of foods they’re eating,” says Avena. Keeping track can help you recognize the lapses in your diet and help you make adjustments. One way to make changes is to replace those high sugar foods with a healthier replacement. For example, if you’re craving spaghetti, replace it with a spaghetti squash. “You can fool your brain into thinking it’s spaghetti because the texture is similar, when it’s actually a vegetable,” says Avena.

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Addictive behavior: Shopping

Compulsive shoppers constantly acquire new stuff despite the huge hit to their wallets. This particular behavior is more prevalent than you'd think—according to a 2012 study in the Journal of Psychoactive Drugs, roughly 6 percent of the general population are compulsive shoppers. If you find yourself going on the "occasional shopping spree" several times per month, you could be addicted to the buzz that generates.

  –Buying large quantities of items over your personal budget
  –Buying more than you intended to
  –Hiding your purchases from someone close to you (e.g. spouse)
  –Shopping to fill some emotional void

Strategy: One easy tip to help combat compulsive shopping is to not open an item immediately after purchasing it. Let it sit at home for a day or two, and after the wait see how you feel about it—if your compulsion has subdued and you realize the purchase was a waste of money, go back to the store and return it.

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Addictive behavior: Working out

Exercise has so many benefits—fighting disease, improving health, beating stress. But can all of this goodness become addictive, and if so is it a bad thing? "Research has shown that exercise can be one of those excessive behaviors that some label as a behavioral addiction," says Wallace. Exercise is a great way to cope with stress and socialize with friends, but if you see yourself exercising to avoid dealing with a real-life problem, you may be a treadmill junkie. "Fitness should serve us—we shouldn't be slaves to it," says strength and conditioning coach David Jack.

  –Exercising to improve your mood
  –Exercising to make social connections with other people
  –Coping with your problems through exercise
  –Unable to go long periods of time without exercising

Strategy: This wouldn't be Men's Health if your remedy to this solution was to stop exercising. Make a reasonable workout schedule and stick with it, Jack says, allowing for days off and family time. Don't let working out take over your life—get a quick fix in, then it's back to the real world. "Ask yourself if too much of your life is connected to this specific thing, and acknowledge the warning signs," Jack says. "If we're aware of a problem, we can fix it."

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Addictive behavior: Adrenaline sports

Whether it's something as crazy as skydiving or as simple as waiting until the last minute to leave for the airport, adrenaline junkies love constantly feeling the "fight-or-flight" sensation our body reserves for emergencies. Adrenaline provides us with a heightened sense of awareness that can temporarily alleviate stress in troubling situations—too much, however, can increase your cholesterol level and blood pressure, increasing your risk for heart attack.

  –Strong need to always be doing something
  –Inability to leave a task undone
  –Having trouble falling asleep or relaxing

Strategy: Adrenaline junkies crave activities in general, particularly ones that are high in both intensity and demand. If sitting still is your problem, do an activity that is relaxing yet engaging—yoga is a great way to channel your inner calmness; you're not exactly sprinting from a lion in the jungle, but you're not laying around the house either. Baby steps.

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