Addictions & unhealthy habits

Who this is for

You might be here because something you do for relief has started to cost you more than it gives: alcohol, drugs, gambling, pornography, compulsive spending, gaming, endless scrolling, or checking your phone when you promised yourself you would stop. Perhaps others have raised concerns, or you hide the behaviour and feel ashamed afterward.

Unhealthy habits sit on a spectrum. Not everyone needs a formal addiction diagnosis to want change. If a pattern is affecting your health, relationships, work, or self-respect, therapy can help you understand what keeps it going and build a realistic plan forward.

Common experiences we work with

• Alcohol or drug use that feels hard to control or is causing harm
• Gambling, betting, or risk-taking that outpaces what you can afford
• Compulsive phone, social media, or internet use (scrolling, checking, losing hours)
• Gaming or streaming that crowds out sleep, work, or relationships
• Compulsive use of pornography or other online content
• Emotional eating, bingeing, or other food-related cycles
• Using substances or habits to cope with stress, loneliness, or low mood
• Repeated failed attempts to stop and secrecy around the behaviour
• Relationship conflict or work problems linked to the habit

How therapy helps

We work without judgment. The focus is on what you want to change, what triggers the behaviour, and what need it may be meeting (comfort, numbness, excitement, connection). Cognitive and behavioural approaches help you identify high-risk situations, challenge rationalisations, and practice alternatives that fit your life.

Some patterns respond well to brief, focused work; others need a longer plan, especially when use is long-standing or linked to trauma or depression. We review progress honestly and adjust pace together.

After an initial assessment, some addiction-related work may be offered as specialist sessions (typically 50–90 minutes). We discuss format, fees, and whether this service is the right fit before you commit.

Screen and device use

Problematic screen and device use is increasingly common: not a moral failing, but a learned loop of cue, relief, and repetition. You might reach for your phone before you are fully awake, lose evenings to scrolling, or feel unable to stop gaming, streaming, or checking notifications even when you know it hurts your sleep, mood, or relationships.

Therapy treats this like other behavioural habits: we map triggers (boredom, anxiety, loneliness, bedtime), what the behaviour gives you short term, and what it costs long term. CBT-style work targets urges, boundaries (app limits, phone-free zones, scheduled checks), and alternative activities that meet the same need (connection, stimulation, rest) without the same fallout.

You do not need a formal diagnosis of "internet addiction" to seek help. If devices are shaping your day more than you want, brief focused therapy can help you regain choice and design a sustainable relationship with technology.

Signs it may be time to seek help

Substance and behavioural addictions are worth addressing when use or behaviour is hard to control, causes harm, or continues despite serious consequences. NICE provides guidance on alcohol-use disorders and recommends structured psychological interventions for many people with harmful drinking. Problem gambling, gaming disorder (recognised in the ICD-11), and problematic internet or social media use similarly respond to psychological approaches when motivation to change is present.

You do not need to hit "rock bottom". Early help often prevents escalation and protects relationships and health.

• Drinking or using more than you intended, or for longer than planned
• Unsuccessful attempts to cut down or stop
• Cravings or preoccupation that interfere with work or relationships
• Continuing despite health, legal, or financial problems
• Secrecy, shame, or arguments about the behaviour
• Needing larger amounts or stronger stimulation for the same effect (tolerance)
• Phone or screen use that delays sleep, meals, or time with people you care about
• Feeling restless, irritable, or empty when away from your device
• Failed attempts to cut down screen time or delete apps you reinstall

What the evidence suggests

Motivational and cognitive-behavioural approaches have strong support for alcohol and drug problems. CBT helps identify triggers, manage cravings, and build alternative coping. Brief interventions can reduce harmful drinking in primary-care settings; longer or specialist work may be needed when dependence is established.

For behavioural addictions, research on gambling disorder supports CBT and motivational strategies. Studies on problematic smartphone and social media use point to similar maintaining factors: variable rewards, escape from distress, and habit loops. The cycle of trigger, behaviour, short-term relief, and guilt is similar across habits; therapy targets that loop with practical experiments and relapse planning, not moral judgment.

What a session looks like

Your first session explores the habit, its impact, and your goals (cutting down, stopping, or understanding before deciding). We agree what success looks like and whether you need medical or specialist addiction support alongside therapy.

Sessions are confidential. If you are in immediate crisis related to withdrawal or safety, we will discuss appropriate urgent care; therapy complements but does not replace medical detox where that is required.

Accessing therapy at Door to Therapy

Addiction and habit change at Door to Therapy begins with assessment of goals, risk, and whether standard (£80) or specialist (£150) sessions are appropriate. Dr. Santiago de Ossorno is an HCPC-registered counselling psychologist working online across the UK and Spain and in London in person.

A free 15-minute consultation can clarify fit before you commit. If physical dependence is possible, we encourage medical review alongside psychological work.

Therapy is confidential within professional limits. We do not provide inpatient detox or prescribing.

What progress can look like

Progress may be measured in days without the behaviour, reduced cravings, honesty with someone you trust, or handling a trigger without automatic use. Relapse plans are part of evidence-based work, not a sign of failure.

Many clients combine therapy with mutual-aid groups or medical support. We focus on the psychological cycle maintaining the habit and the life you want instead.

Habits, shame, and change

Addiction psychology emphasises reinforcement: behaviour that relieves distress in the short term is likely to repeat despite long-term costs. Therapy maps triggers, beliefs ("I need this to cope"), and consequences without moralising.

Shame often maintains secrecy, which maintains the habit. Confidential therapy reduces isolation. Motivational interviewing principles help when ambivalence is high: wanting to change and wanting to keep the habit at the same time.

For alcohol, screening tools such as AUDIT are used in healthcare to gauge risk; in therapy we use similar honest accounting of frequency, quantity, and harm. For behavioural addictions, including screen and device use, the same cycle analysis applies even without a substance.

Your first appointment

The consultation or first session covers what you use or do, impact on life, motivation to change, and whether standard or specialist session fees apply. Honesty is met with professionalism, not judgment.

We discuss medical risks (withdrawal, physical dependence) and whether GP or addiction services should be involved. Therapy coordinates with medical care when needed but does not provide detox.

Goals may be abstinence, reduction, or understanding before deciding. You choose the direction; we supply structure and evidence-informed methods.

Related resources

• See pricing and session formats →

  Standard and specialist session fees explained

• View all services →

  Specialist programmes and assessment options

Approaches we use

Where we work

Frequently asked questions

Do I have to be completely abstinent to start therapy?

No. Some people want to stop completely; others want to cut down or understand their pattern first. We work toward goals you choose, while staying realistic about risk and harm.

Is addiction therapy more expensive?

Standard sessions are £80. Some specialist addiction-related work is £150 per session, reflecting training and session length. We clarify this after assessment.

Can you help with behavioural addictions, not just alcohol?

Yes. Gambling, compulsive internet use, screen and device overuse, pornography, and similar patterns are common reasons people seek help. The approach focuses on the cycle of trigger, behaviour, and consequence.

Can therapy help with phone or social media addiction?

Yes. We work on triggers, urges, boundaries, and alternative coping, often in brief CBT-informed sessions. Goals may be reduced use, phone-free routines, or reclaiming sleep and attention, not necessarily quitting technology entirely.

Will you tell my GP or employer?

Therapy is confidential within professional and legal limits. We discuss confidentiality in your first session. Breaches only occur if there is serious risk of harm or where law requires.

When should I seek medical help for alcohol or drugs?

If you have physical withdrawal symptoms, daily dependence, or medical complications, see your GP or NHS services alongside therapy. Detox and medical monitoring may be needed before psychological work can focus on change.

Are gambling and pornography addictions treated the same as alcohol?

The psychological cycle (trigger, behaviour, relief, guilt) is similar even without a substance. Methods focus on urges, high-risk situations, and alternative coping. Specialist fees may apply when complexity is high.

Can family members join a session?

The default is individual confidential therapy. Occasionally a supportive family conversation may be planned if you request it and it serves your goals. This is arranged explicitly, not by surprise.