Day 13
Stress, Addiction and Maladaptive Coping
The Nervous System and Coping Strategies
Today we will learn:
- The link between nervous system dysregulation and coping strategies.
- Understanding our coping mechanisms with compassion
- The role of breathwork in restoring nervous system balance and interrupting maladaptive patterns.
- A guided breathwork practice: Alternate Nostril Breathing (Nadi Shodhana) for nervous system regulation.
Common Maladaptive Coping Mechanisms & Nervous System Links
Addiction and maladaptive coping behaviours are not merely about willpower or pleasure-seeking, they often arise from attempts to regulate a dysregulated nervous system (Porges, 2011).
- When the nervous system is dysregulated, relief / distraction from the discomfort is sought subconsciously (outwith conscious awareness) - substances, food, compulsive behaviours, doom scrolling, numbing out. E.g. All of a sudden you might find yourself in the mood for something to escape or distract from the present moment - glass of wine, doom scrolling, buying things.
- Addiction is not about “getting high” - it’s about “feeling normal.” Many coping behaviours serve as attempts to self-soothe and restore balance (Mate, 2010).
Substance Use (alcohol, drugs, nicotine, caffeine, sugar)
Triggers dopamine release, temporarily overriding stress signals (Koob, 2013).
ACTIVATED / SHUTDOWN COPING STRATEGY
Overeating / Emotional Eating / Undereating
Boosts serotonin and dopamine, creating temporary emotional safety (Morris et al., 2015).
SHUTDOWN COPING STRATEGY
Compulsive Overworking / Perfectionism
Seeks external validation and control to counter inner chaos (Sinha, 2008).
ACTIVATED COPING STRATEGY
Procrastination & Distraction (excessive scrolling, binge-watching, gaming, binge watching)
Provides avoidance of distressing emotions, allowing temporary relief from underlying discomfort (Tice et al., 2001).
SHUTDOWN COPING STRATEGY
Impulsive Spending / Compulsive Shopping
Triggers dopamine release, creating temporary relief or control. Can be a response to stress, boredom, or emotional distress (Black, 2007; Mueller et al., 2010)
ACTIVATED / SHUTDOWN COPING STRATEGY
These coping mechanisms serve as "nervous system regulation substitutes" although they create short-term impact, they fail to create lasting impact and balance.
For example, eating foods that we enjoy but are we are aware aren’t the best choice for long-term health, alcohol consumption and excessive social media use, can be enjoyable and beneficial when approached in moderation which we would most likely do if from a ventral vagal regulated state. The key is intentional engagement, where these enhance well-being and joy rather than serve as unconscious attempts to regulate distress driven by nervous system dysregulation.
Understanding Our Coping Mechanisms with Compassion
Dr. Gabor Maté’s Compassionate Inquiry approach emphasises that addiction and maladaptive coping mechanisms are not signs of weakness, but adaptive responses to unresolved pain and nervous system dysregulation (Maté, 2010). He reminds us that addiction is not about seeking pleasure, but about seeking relief, a way to self-regulate when our nervous system is struggling to find balance.
Rather than judging ourselves for these patterns, curiosity and self-compassion are essential. Instead of asking, “What’s wrong with me?” we can gently ask, “What happened to me?” This shift allows us to explore our behaviours without shame and opens the door for healing (Maté, 2021).
Self-inquiry tip: If you notice yourself reaching for a habitual coping mechanism, whether it’s emotional eating, compulsive work, avoidance or escape pause for a moment. With curiosity, ask yourself
What am I feeling right now?
What do I truly need in this moment?
How else might I support myself without self-harm?
If you feel drawn to explore this in more depth, reaching out for professional guidance or support groups can be a powerful way to navigate these patterns with safety and self-compassion. Healing is not about willpower alone - it’s about relearning how to regulate the nervous system in ways that nourish and restore balance (Van der Kolk, 2014).
Alternate Nostril Breathwork: Shifting towards Healthy Coping Strategies
Alternate Nostril breathing offers a scientifically supported way to restore balance, replacing subconscious stress-driven behaviours with intentional self-regulation.
Breathing patterns
Directly influence the autonomic nervous system—offering a bridge between mind and body (Jerath et al., 2006).
Vagal Toning
Through slow breathing reduces cravings, anxiety and compulsive urges (Zaccaro et al., 2018).
Regular
Regular breathwork practice rewires the nervous system for resilience, reducing dependency on external regulation (Lehrer & Gevirtz, 2014).
Best for: Reducing cravings, managing anxiety and balancing emotional highs and lows.
Day 13 Breathwork
Alternate Nostril Breathing (Nadi Shodhana)
A technique which involves inhaling through one nostril, holding, and then exhaling through the opposite nostril, bringing balance to the nervous system.
Even without a genuine threat, the sympathetic nervous system can initiate a “fight or flight” response, particularly under stress. Fortunately, this reaction can be mitigated by activating the parasympathetic nervous system, which fosters relaxation and tranquility. Techniques such as alternate nostril breathing are highly effective in promoting this state.
Practicing a skill consistently enhances your ability to do it well, and breathing is no exception. Many people don’t fully optimise the way they inhale and exhale. However, alternate nostril breathing offers notable benefits. physiological-sigh indicates that it can support the coordinated function of the heart and lungs, ensuring adequate oxygen intake. This technique can even help competitive swimmers sustain their respiratory endurance in the water. In the following practice, we’ll alternate breathing through each nostril, using a steady rhythm to guide us. This can help ease anxiety, improve focus and create a sense of balance.
Key Takeaways
- Addiction and maladaptive coping behaviours are often attempts to regulate a dysregulated nervous system.
- The nervous system plays a crucial role in shaping habit loops and compulsive behaviours.
- Breathwork offers a direct method for nervous system regulation, reducing dependency on external coping mechanisms.
- Alternate Nostril Breathing balances the nervous system, improves emotional regulation and reduces cravings.
- By consistently practicing breathwork, you can rewire your response to stress, shifting from subconscious coping to conscious self-regulation.
COMING UP NEXT
Tomorrow, we explore Influencing Behaviours Through Breathwork. See you then!