How Behavioural Addictions Affect the Brain, Similar to Substance Use

Image by Freepik

You open your phone to check the time. Before you realise it, you’re deep into reels, jumping between apps, and wondering how 45 minutes just slipped by. You were supposed to eat dinner, or maybe reply to a work message. But that one harmless scroll turned into something else. And now, you feel a little foggy, but still want to keep going.

This isn’t just about being distracted. It’s about a pattern. Something many people experience but rarely talk about. A loop of behaviour that doesn’t involve any alcohol, drugs, or cigarettes, yet still manages to feel strangely difficult to break. This is what experts refer to as behavioural addiction. And yes, your brain treats it very much like it would a substance.

What Is a Behavioural Addiction, Really?

There’s no single definition that fits everyone, but let’s break it down simply. A behavioural addiction is when a person repeatedly engages in a certain action or activity, even when they know it’s affecting their life in some way. It could be their relationships, work, health, or peace of mind. Still, they can’t seem to stop.

Some examples that are becoming more common, especially in Indian homes:

• Gaming for hours, skipping meals or sleep
• Obsessively watching shows or short videos, even while feeling exhausted
• Checking stock market apps or crypto updates constantly
• Online betting, especially during sports seasons
• Shopping for things you don’t need, just for the thrill of buying
• Doom-scrolling late into the night, feeling unsettled but unable to look away

Now, these things aren’t inherently harmful. It’s when they start to take over – mentally, emotionally, and practically – that the issue begins.

Why It Feels So Hard to Stop

The tricky part? These behaviours trigger the brain’s reward system. That feel-good chemical, dopamine, gets released every time you win a round, discover something entertaining, or receive a ‘like’ on social media. It creates a small burst of pleasure – the brain takes note. It starts wanting more of that feeling. And before long, that behaviour becomes part of your routine.

You’re not chasing fun anymore. You’re chasing relief. It becomes the only thing that seems to calm you down after a tough day or distract you from uncomfortable emotions. That’s where the comparison with substance use becomes real, because the loop looks nearly identical inside the brain.

Inside the Brain: How It Mirrors Substance Use

Let’s make this easier to visualise. Whether it’s a substance use or a repeated behaviour, the same parts of the brain are involved:

When these areas keep getting activated again and again, the brain starts adjusting. It may reduce dopamine sensitivity. That means, over time, the same activity doesn’t give you the same high. You need more. Longer screen time. Bigger bets. Bingeing on more episodes.

This is how tolerance builds up – not just with alcohol or substances, but also with behaviours.

But There’s No Physical Substance Involved, So Why Is It Dangerous?

That’s the thing. Because there’s no drink or pill, behavioural addictions often go unnoticed. They’re easier to hide. More socially acceptable. Who’s going to question a person watching Netflix for five hours when the whole country seems to do it? Or someone glued to their phone, when even their parents might be doing the same?

But just because it’s common doesn’t mean it’s harmless.

People who struggle with behavioural addiction may:

• Lose sleep, which in turn affects mood and health
• Start avoiding real conversations and relationships
• Feel anxious or restless when they’re away from the activity
• Miss deadlines, underperform at work or school
• Eat poorly, skip routines, and feel constantly low on energy

And the worst part? Many don’t even realise it’s become a problem until someone points it out, or until something major breaks down.

What Makes Someone More Vulnerable?

Not everyone who scrolls social media for an hour a day will fall into addiction. But some factors do raise the risk:

• High stress levels: exams, job pressure, financial worries
• Emotional distress: loneliness, heartbreak, loss, or low confidence
• Existing mental health struggles: depression, anxiety, trauma
• Lack of routine: especially in teens and young adults with too much unstructured time
• Reward-seeking personality: people who naturally enjoy thrill, novelty, or intense experiences

You’ll notice that none of these are faults or weaknesses. They’re just realities. And in today’s fast-paced world, more people are falling into these patterns without intending to.

What Does It Feel Like on the Inside?

Let’s say you’re in the middle of a binge-watching session. You know it’s late. You have work in the morning. But the next episode auto-plays, and you don’t hit pause. Your mind says stop, but your hand doesn’t. You watch, then feel guilty after. The next day, you feel tired, unproductive, and to feel better, you watch more.

Or you lose ₹500 on an online game, but tell yourself, “I just need one win.” And suddenly you’ve spent an hour chasing losses. You don’t enjoy it anymore, but quitting halfway feels worse than losing again.

These aren’t rare feelings. They’re common. And they’re a sign of internal conflict – something that might need attention, not shame.

How Can You Tell If It’s Becoming a Problem?

Here are a few signs that could point to a behavioural addiction:

• You’re doing it longer than planned, regularly
• You feel irritated or low when you can’t engage in the behaviour
• You’re hiding the extent of it from friends or family
• You’ve tried to reduce or stop, but keep falling back in
• Other parts of life (studies, sleep, marriage, meals) are suffering quietly

Even if you don’t relate to all of these, relating to two or three may be enough to start reflecting.

Helping Yourself (or Someone Close)

No one wants to feel trapped by a screen or a cycle. The good news is that things can improve, even without dramatic changes.

What Can You Do?

• Track your time: Just noticing how many hours go into an activity can be eye-opening.
• Create small barriers: Log out of the app. Keep the phone outside the bedroom. Use a timer.
• Replace the behaviour: Don’t just stop. Fill that time with something mildly engaging – a walk, a phone call, cooking, or journaling.
• Talk about it: With a friend, sibling, or therapist. Saying it out loud breaks the isolation.
• Set achievable goals: Don’t aim for perfection. Reducing the time gradually is more realistic than cutting it off completely.

For Parents or Family Members:

• Avoid name-calling or yelling. It often makes people hide the behaviour more.
• Ask what they’re feeling, not just what they’re doing.
• Offer company during breaks – even sitting together without devices can help.
• Consider professional help without shame. Therapy is for clarity, not punishment.

How Therapy Helps

Many people hesitate to seek counselling for behavioural addiction, especially in India, thinking it’s only for extreme cases. But the truth is, therapy is just a space to understand yourself better.

At Sukoon Health, experienced mental health experts create a safe, non-judgmental space, guiding you to make small, meaningful changes that can positively impact every part of your life.

A mental health professional can:

• Help identify emotional triggers
• Break down the loop of craving and reward
• Rebuild interest in healthier routines
• Provide structure and support without judgement

Sometimes, even a few sessions can bring relief – just having someone validate your struggle can be a powerful first step.

The Road to Recovery Is Not a Straight Line

There will be slip-ups. Days when you fall back into old habits. That doesn’t mean you’ve failed. It just means your brain is still learning to live differently.

Instead of aiming to “fix” everything, try building a rhythm that makes space for:

• Disconnection from screens once a day
• Simple offline joy – music, walks, reading, even small chats
• Self-kindness when you fall off track
• A reminder that you’re not alone in this, not even remotely

Final Thoughts: It’s Okay to Reclaim Control, Slowly

Behavioural addictions sneak in quietly. They don’t carry the obvious warning signs of substance use, but they can be just as draining. The fact that they’re socially accepted makes them even harder to notice.

But once you do notice – once you pause and ask, “Is this helping or harming me?” – you’ve already taken the first step.

Not every habit is harmful. But if it’s making your life feel smaller, tighter, or more anxious, you have every right to loosen its grip.

You deserve that space. You deserve that peace. And yes, it’s possible.