Key Points at a Glance

• Not only substances, but also certain behaviors can lead to addiction.
• These include, for example, gambling, video games, social media, online activities, and compulsive shopping.
• Behavioral addictions usually develop gradually and are often not recognized until it is too late.
• What matters is not how often a behavior is exhibited, but the impact it has on daily life.
• Those who recognize warning signs early can take action in a timely manner and seek support.

Many people enjoy spending time on their hobbies, playing video games, using social media, or occasionally treating themselves to something nice. For many people, these activities are a natural part of everyday life and, at first glance, pose no problems.

It becomes difficult when a certain behavior increasingly comes to dominate one’s life. Perhaps your thoughts are revolving around this more and more often, other interests are taking a back seat, or you find it hard to consciously set them aside.

This transition usually occurs gradually and therefore often goes unnoticed for a long time.

What are behavioral addictions?

Unlike alcohol or drug dependence, behavioral addictions do not center on a substance, but rather on a specific behavior.

These include, among other things, excessive gambling, video gaming, heavy use of social media or other online services, and compulsive shopping.

What they all have in common is that they can trigger positive feelings in the short term—such as joy, excitement, distraction, or a sense of accomplishment. Over time, however, the desire to experience that feeling again and again may arise.

Why Behavioral Addictions Can Develop

Behavioral addictions do not develop because people lack discipline. Often, various factors come into play.

Overwhelming stress, loneliness, personal crises, or psychological strain can lead people to turn to certain activities as a way to cope. They might help you block out unpleasant feelings for a moment or make you feel better.

The more often this behavior is used to cope with stress, the greater the risk that it may become ingrained.

Recognizing Warning Signs

Not every instance of intense engagement with or enthusiasm for a hobby is problematic. What matters is the role that behavior plays in everyday life.

It’s worth paying attention if you find yourself spending more and more time on it than you originally planned, or if other areas of your life are suffering as a result. Maybe you’re postponing appointments, neglecting friendships or hobbies, or frequently thinking about the next opportunity to indulge in this behavior.

Even if attempts to curb this behavior repeatedly fail or cause unrest, this may be a sign that we need to take a closer look.

Take an honest look at your own behavior

Precisely because behavioral addictions do not involve the use of a substance, they are often underestimated. Statements like “I could quit anytime” or “Lots of people do that” sometimes make it hard to take an honest look at one’s own situation.

It’s helpful to ask yourself a few questions:

• How much time does this behavior actually take up in my daily life?
• Why do I resort to this, especially in stressful situations?
• Which areas of my life might get neglected as a result?
• How would I feel if I consciously went without it for a few days?

These questions help you better understand your own behavior.

Finding New Ways

Just because a certain behavior is becoming more and more prevalent doesn’t mean change is impossible.

It often helps to consciously come up with alternatives that are also enjoyable or help relieve stress. Exercise, social interactions, creative activities, or relaxation can provide new ways to find balance.

If you find that making changes on your own is difficult, you should seek support. Counseling can help you better understand the causes and develop appropriate strategies for everyday life.

In a nutshell

Behavioral addictions can develop gradually and increasingly dominate daily life. It is not the frequency of a behavior that matters, but rather the significance it holds in one’s life and whether other areas are affected by it. Those who take warning signs seriously, honestly reflect on their own behavior, and seek support when needed can take corrective action early on and find new paths forward.

Your Next Step

Even just a few minutes of reflection can help you apply what you’ve read to your own situation.

Take a moment to think about your habits:

• Is there an activity that takes up more of my time or attention than is actually good for me?
• What needs am I possibly trying to meet by doing this?
• What other activities might I also enjoy or that might help me unwind?