White Knuckling Sobriety: Why Willpower Alone Isn’t Enough
Most of us have heard the term white knuckling at one time or another. It refers to fighting or powering through a situation that one might find anxiety-provoking. That includes financial and relationship stress, events that trigger anxiety, such as social gatherings, and negative thoughts. The same applies to significant life changes, such as moving, getting divorced, and losing or starting a new job. White knuckling is about facing one’s fears and ultimately conquering them, which are signs of inner strength. But that doesn’t mean this form of willpower is right for everyone or every occasion, and that includes individuals trying to overcome an addiction.
The Reality of Substance Use Disorders in America
Many Americans either struggle with a substance use disorder themselves or know someone who does. That’s the takeaway from several studies covering the topic of addiction in the U.S., one of which was not too long ago published by the American Hospital Association (AHA). The not-for-profit organization, which advocates for healthcare providers and their patients, revealed that more than 46 million Americans aged 12 and older had a substance use disorder (SUD) in 2021. That works out to approximately 16.5%* *of the U.S. population.
Of those 46 million or so with an SUD, only 6% received the treatment they needed to quit using. Sadly, even those who receive treatment from a licensed rehab sometimes still manage to fall victim to relapse. The potential for relapse is even higher among those who choose to go it alone, relying solely on white-knuckling to get them through their addiction recovery journey. And that’s partly because of the physical and psychological withdrawal symptoms that arise while detoxing from drugs or alcohol.
What Happens When Someone Goes Through a Drug or Alcohol Withdrawal?
When someone abuses drugs or alcohol, the body adapts and grows accustomed to receiving these substances. This growth and adaptation is both physical and psychological. When the body suddenly stops receiving the drugs or alcohol that it has come to depend on, it leads to the emergence of withdrawal symptoms, some of which can begin within hours of someone taking their last drink or dose of their preferred drug. Some of the most common of these withdrawal symptoms include the following:
- Anxiety and paranoia
- Changes in appetite
- Confusion and difficulty concentrating
- Cravings
- Depression
- Diarrhea
- Elevated or high blood pressure
- Fatigue
- Hallucinations
- Headaches
- Hyperhidrosis
- Insomnia, hypersomnia, or both
- Irritability
- Muscle aches and pain
- Nausea and vomiting
- Rapid heart rate
- Seizures and tremors
An inability to cope with severe withdrawal symptoms is one of the reasons why some 40% to 60% of people relapse before completing rehab and why around 85% relapse within the first year of completing rehab. It is also why only an estimated 5% of people who try to quit drugs cold turkey, and without the help of a licensed rehab facility, can achieve long-term sobriety.
White Knuckling and Why It’s Usually Not Enough To Combat Withdrawal Symptoms and Overcome Addiction
Whether it be overcoming cravings, temptation, anxiety, or some other withdrawal symptoms or perhaps just the desire to live a drug or alcohol-free life, most people think that willpower is all they need. That, however, could not be any further from the truth. Long-term drug or alcohol use negatively affects the brain and, as a result, the ability to make logical and rational decisions or choices that are made based on careful analysis.
And this is all substantiated by a study published by the National Institutes of Health (NIH), which examined the biology of addiction. In the study, researchers found that long-term drug or alcohol use can hijack the pleasure and reward circuits in the brain. In turn, this can trigger cravings, stress, and anxiety that can hinder the rational thinking and willpower needed to manage difficult withdrawal symptoms and ultimately break the addiction cycle. But it does not end there.
According to Dr. Nora Volkow, director of the National Institutes of Health’s National Institute on Drug Abuse, long-term drug or alcohol use can damage the prefrontal cortex, the essential decision-making center at the front of the brain. Damage to this region of the brain can also make it difficult for individuals to recognize the harm that comes from using and abusing addictive substances. In addition to the prefrontal cortex, long-term drug or alcohol use can negatively affect the frontal cortex, the region of the brain located at the front of the head. The frontal cortex is responsible for several complex cognitive functions, some of which include the following:
- Controlling and regulating behavior
- Decision-making abilities
- Planning
- Reasoning
- Working memory
In her research, Dr. Nora Volkow found that when the frontal cortex is not working as it should, individuals have a hard time giving up drugs or alcohol despite recognizing the negative consequences associated with their continued use, such as becoming homeless, going to jail, losing custody of their children, and destroying their physical and mental health. That’s because a poorly functioning frontal cortex can make it difficult for some people to see that a relapse after going days, weeks, or months being clean is a monumental step backward. It can also stop some people from even wanting to pursue sobriety at all.
Additional Reasons Why White Knuckling Increases the Risk of Relapse
In addition to the damaging effects on the brain caused by long-term drug or alcohol use, which impedes decision-making abilities and precludes rational thoughts, white-knuckling increases the risk of relapse by not addressing the following:
- Developing healthy coping mechanisms – When someone chooses to white knuckle their way to sobriety, they typically don’t develop the healthy coping strategies needed to manage stress and triggers. That, in turn, puts them at a higher risk of relapse when faced with difficult situations.
- Failing to address the root cause of addiction – Studies show that white-knuckling rarely, if ever, addresses the underlying emotional or psychological factors that may have contributed to one’s addiction. Without resolving these factors, the threat of relapse will always loom.
- Minimizing or avoiding mental and emotional strain – Having to repeatedly resist cravings and temptations after quitting drugs or alcohol without the support of licensed therapists, physicians, and addiction experts can take an enormous emotional and mental toll on some people. Such a toll can significantly increase the likelihood of falling victim to relapse.
- Lack of a support network – When most people choose to white-knuckle their way to sobriety, they often do so alone. Studies show that embarking on an addiction recovery journey without the support of friends and family can make it a lot harder to manage triggers and achieve or maintain sobriety.
White Knuckling and Its Negative Effects on Personal Relationships
Multiple studies show that when individuals choose white knuckling over seeking help from others or opening up about their struggles, they inadvertently push away friends and family. That lack of communication and vulnerability almost always culminates in misunderstandings, resentment, and an erosion of trust.
How White Knuckling Effects Physical Health and Self-Care
When most people are white-knuckling, they tend to neglect key aspects of self-care, such as exercise, nutrition, and preventive healthcare practices. This neglect can open the door to poor nutrition, lack of exercise, sleep disturbances, and neglecting routine medical care. Such neglect can impede their addiction recovery process and increase their risk of developing other physical and mental health problems.
Is There a Safe Form of White Knuckling When It Comes to Achieving and Maintaining Sobriety?
Although there are many downsides to white-knuckling when it comes to overcoming addiction, it can work when done correctly. If one chooses to approach addiction recovery in this way, it’s best to avoid isolation at all costs. Individuals who are interested in white-knuckling to achieve sobriety should have a network of friends and family to lean on for support when things get tough. They should also join in-person or online support groups or recovery communities. These groups and communities have regular support meetings where individuals can share their experiences with others, gain valuable recovery insights, and receive support from others trekking a similar path toward addiction recovery. If someone chooses white knuckling over traditional addiction recovery in a licensed rehab facility, they should also develop healthy coping mechanisms and skills. Examples of these include the following:
- Learning and practicing mindfulness techniques to develop self-awareness and be present in the moment
- Practicing breathing exercises and visualization techniques to help cope with cravings and navigate challenging situations
- Incorporating mindfulness into day-to-day activities
- Finding ways to foster a sense of peace and grounding
- Engaging in meditation exercises that can help calm the mind, reduce stress, and achieve clarity
Discover the Benefits of Seeking Professional Help and Guidance To Overcome Addiction
In summary, white-knuckling is a form of willpower that some people rely on to help them break the cycle of addiction. While it can work for some, it is hardly ideal. To learn more about proven and effective treatments to achieve and maintain both short and long-term sobriety, consider speaking with a Live Free Recovery Services addiction expert today.
Category: Alcohol