Explore why emotional reactions feel intense in addiction recovery, and learn healing tools to regulate and grow your window of tolerance.

Some of the ways I used to cope were brilliant. Not healthy, but brilliant.

When I was in the thick of addiction, or later trying to survive betrayal trauma, my brain didn’t care about long-term consequences. It just wanted me to make it through the day. And I did a great job of it, but I was stuck in the same emotional place without realizing it.

I learned to numb with busyness. First, by getting into relationships with people and trying to fix them. Then, by trying to control everything around me, including those I loved. My way of trying to calm the chaos that constantly lived inside my brain.

I avoided uncomfortable truths with humor. I controlled what I could and avoided what I couldn’t. In the moments when I felt truly powerless, I shut down emotionally. I locked my scary memories behind an imaginary door in my mind. It was a survival skill that worked like an invisibility cloak… until it didn’t.

Those strategies saved me back then. But here’s the thing: what saves us in one season can quietly sabotage us in the next.

 Emotions are like layers of an onion. Some are simple and raw, while others are complex, nuanced, and shaped by life experience. Understanding these levels can help us identify what we’re feeling and why, which is especially useful in recovery, healing, relationships, and personal growth.

Although my dad was great at talking with me, there were a lot of things that just weren’t discussed. I was never taught how to process my emotions properly, let alone name them. If that resonates with you, you’re not alone. Here’s a quick overview of emotions that can help you on your journey to recovery and healing.

Ever feel like your emotions are a tangled mess, and words just don’t cut it? Maybe you're in recovery, trying to heal, or just having one of those days (anyone else listen to Limp Bizkit back in the day?). If talking about your feelings gives you a knot in your stomach, worry not my Superstars, I’ve got a solution for you: use a color exercise instead.

Your emotions have a whole rainbow of colors of their own, and tapping into them can be a surprisingly powerful way to check in with yourself without overthinking. So, grab some paper, colored pencils (or, whatever markers you can find in your junk drawer), and let’s get expressive.