Recovery from substance use disorder (SUD) is a process of restoring damaged brain structures and related functioning. One critical cognitive process that gets damaged because of substance abuse is self-control. Contrary to some beliefs, people with addiction do not necessarily opt for repeated alcohol and drug consumption. Rather, repeated substance consumption happens because of compromised brain self-control. Recovery requires individuals to become aware of the impairments that substance abuse can cause on the brain and to cease alcohol and drug use permanently.
What Is Self-Control?
Self-control is the ability to take a step back, reflect, and make intentional decisions—regardless of if you’re facing intense emotions, temptations, or outside pressures. It’s what enables you to take a step back and not react in the moment so you can keep moving forward toward your values and long-term goals, especially at your worst times.
Self-control in recovery from addiction is not about saying no to a craving – it’s rewiring the brain and body to respond another way to stress, trigger, and hurt. It gets you out of hot water, can assist in getting through tough feelings without using substances, and keeps your feet on the ground when the world around you isn’t.
Building self-control isn’t easy, and it doesn’t happen overnight. But like a muscle, it gets stronger the more you use it. Over time, with consistent practice, support from others, and healthy coping strategies, you’ll find it easier to make choices that align with the life you want to create.
Remember, struggling with self-control doesn’t mean you’re failing—it means you’re human. What matters most is showing up each day with a willingness to grow, even when it’s hard. That’s how real, lasting change begins.
The Effects of Substance Abuse on Self-Control
Many individuals who struggle with repeated alcohol or drug use don’t always realize the deep impact it’s having on their brains. Over time, substance abuse doesn’t just affect mood or behavior—it can rewire key areas of the brain, especially those involved in judgment, decision-making, and self-control. People may find that they’re no longer able to feel joy from everyday experiences, like relationships, hobbies, or achievements. Instead, the brain becomes conditioned to seek out substances as its primary source of reward.
This shift plays a huge role in the ongoing cycle of addiction. As self control and substance abuse become more intertwined, it becomes harder for a person to resist cravings or make choices that align with their long-term well-being—even when they want to. That’s not because they’re weak or lacking willpower—it’s because substance use has altered how their brain processes stress, impulse, and reward.
Understanding how addiction impacts these critical brain functions is a powerful step in recovery. It helps individuals and their support systems recognize that rebuilding self-control is possible, but it takes time, patience, and targeted treatment that supports both the mind and body in healing.
The Prefrontal Cortex
Self-regulation and self-control occur due to the prefrontal cortex (PFC). More specifically, the PFC powers an individual’s ability to think, plan, solve problems, and consider the potential consequences of specific actions. According to the publication Drugs, Brains, and Behavior: The Science of Addiction from the National Institute on Drug Abuse (NIDA), impaired functioning in this circuit and impaired communication with other brain areas make individuals use substances repeatedly with reduced impulse control.
Additionally, an article by Nature Reviews. Neuroscience confirms that PFC dysfunction caused by substance abuse directly perpetuates repeated alcohol and drug use. The article explains, “In general, neuroimaging studies have revealed an emerging pattern of generalized PFC dysfunction in [those with addiction] that is associated with more negative outcomes — more drug use, worse PFC-related task performance, and greater likelihood of relapse.” Therefore, self-control is not something easily rebuilt after substance abuse. Strong self-control in someone with SUD requires abstinence, patience, and perseverance throughout treatment and long-term recovery.
Restoring Self-Control in Recovery
As mentioned, restoring self-control in recovery must begin with ceasing substance use. The brain needs an opportunity to heal from the damage caused by the toxins of alcohol and other drugs. This is a process that takes time. While initial detox services can help remove harmful toxins from the brain and body, long-term treatment helps reverse brain changes and restore self-control.
Therapeutic Opportunities
Clinical Psychological Science: A Journal of the Association for Psychological Science explains that various therapeutic interventions can help improve self-control. Effective interventions treat self-control like a muscle; it must be exercised regularly to be strengthened. Some therapeutic addiction interventions that can help restore self-control include:
- Self-regulation therapy: A body-centered therapy that allows individuals to be more proactive about their emotional responses
- Mindfulness training: Various therapies that increase self-awareness and acceptance of problematic experiences, such as substance-use triggers and cravings
- Cognitive-behavioral therapy (CBT): A type of psychotherapy that helps individuals recognize and change maladaptive thought patterns that influence challenging emotions and behavior
Strengthening Self-Control Throughout Long-Term Recovery
There are many meaningful steps individuals can take to build self control in recovery and regain a stronger sense of personal empowerment throughout sobriety and long-term healing.
Establish a Daily Routine
Creating healthy habits and routines is essential for effective healing from SUD. Establishing a daily routine is a great way to foster a sense of control in recovery. Individuals can consider the times of the day that they are most productive and schedule their responsibilities around that time. Likewise, individuals can choose to incorporate self-care strategies as they see fit.
Routines can foster a sense of normalcy in an unpredictable recovery process. When triggers or cravings surface throughout the day, an individual can reference a personalized relapse prevention plan developed during treatment. Routines can also help to prevent too much spare time in an individual’s day, giving an individual less time to think about or abuse substances.
Practice Self-Care
Self-care plays a vital role in strengthening self-control during drug and alcohol recovery by creating balance, stability, and awareness in daily life. When individuals consistently engage in self-care, such as maintaining proper sleep, nutrition, exercise, and emotional well-being, they support the brain’s ability to regulate impulses and manage stress. These healthy routines reduce the likelihood of reacting impulsively to cravings or triggers and instead promote thoughtful, intentional decision-making. Self-care also reinforces self-worth, reminding individuals that their health and recovery are priorities. Over time, consistent self-care habits build a stronger foundation for self-discipline, resilience, and long-term sobriety.
Create an Exercise Routine
Another way to strengthen self-control in recovery is by creating a personalized exercise routine. Restoring physical health is an important component of lasting recovery. Making decisions on a workout routine can offer a sense of autonomy over healing. A person might consider some of the following suggestions when building an exercise routine:
- Cardio: Such as walking, running, stair-stepping, biking, or swimming
- Muscle-building: Such as weight-lifting, pull-ups, deadlifts, squats, or bench presses
- Flexibility strengthening: Such as yoga or stretching
Measure Recovery Progress
Measuring recovery progress can also help build self-control. Individuals can track their progress by recording how often they avoid leaning into temptations or cravings. They can also note how often they participate in aftercare services, which include support groups or other forms of therapy. Moreover, individuals can measure their progress by acknowledging how often they feel in control of their decisions, especially those pertaining to sobriety.
Call 12 South Recovery Today!
At 12 South Recovery, we’re here to help you rediscover your purpose, rebuild your life, and find lasting freedom from addiction. Whether you’re just beginning your recovery or looking for support along the way, our compassionate team is ready to walk beside you—every step forward starts with a conversation. Call us today or fill out our confidential contact form to speak with our admissions team, verify your insurance, and explore personalized treatment options that fit your needs. You don’t have to do this alone—healing begins here.
