Recovery from substance use disorder (SUD) is a process of restoring impaired brain structures and associated functioning. One important cognitive function that becomes compromised due to substance abuse is self-control. Contrary to what some may believe, individuals with addiction do not necessarily choose to engage in repeated alcohol and drug use. Instead, their repeated use of substances occurs due to impaired self-control in the brain. 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 regulate thoughts, emotions, and behaviors in the face of temptations or impulses. It allows individuals to pause, evaluate consequences, and make choices aligned with their values and long-term goals rather than acting on immediate urges. In the context of addiction recovery, self-control helps individuals resist cravings, avoid high-risk situations, and respond to stress in healthier ways. It’s a critical skill that supports decision-making, builds emotional resilience, and plays a major role in preventing relapse. Like a muscle, self-control can be strengthened over time with practice, patience, and the proper support.
The Effects of Substance Abuse on Self-Control
Individuals who engage in repeated alcohol and drug use are often unaware that their substance use contributes to lasting changes in their brains. Meanwhile, others may only know that their substance abuse is tainting their ability to experience pleasure from natural rewards. For the sake of recovery, it is vital to understand the effects of substance abuse on major brain areas, especially those related to self-control.
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 things that individuals can do to strengthen their self-control, as well as a sense of control, throughout sobriety and long-term recovery.
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.
