When One Addiction Ends… and Another Begins: Understanding Transfer Addiction in Recovery

Hey bestie 💜 — let’s talk about something that doesn’t get nearly enough airtime: transfer addiction.

You know that moment when you finally ditch one coping tool — like alcohol, binge eating, or smoking — and suddenly find yourself leaning hard on another? Maybe you stop drinking, but then food feels out of control. Or you start healing your relationship with food, but suddenly online shopping, scrolling, or wine every night sneak in.

It can feel confusing and even shame-inducing. But here’s the truth: transfer addiction isn’t failure. It’s actually a normal part of the recovery process. Let’s break down why it happens, how to spot it, and — most importantly — how to move through it with compassion.

Why Transfer Addiction Happens

First things first: take the shame off the table. Humans need ways to cope. When life feels overwhelming, our nervous system goes searching for relief.

Addictions and numbing tools — whether food, alcohol, gambling, or even endless doom scrolling — all serve the same purpose: they soothe, distract, or numb us.

So when you remove one coping strategy without adding healthier ones, the brain panics. It says: “I still need something to survive this feeling — what else can I grab onto?” That’s transfer addiction.

It doesn’t mean you’re weak. It doesn’t mean you’ve failed. It means you’re human, and your nervous system is just trying to keep you safe.

How Transfer Addiction Shows Up

Here are a few common ways this sneaky pattern reveals itself:

  • You stop binge eating, but suddenly you’re drinking more wine at night.

  • You quit drinking, but food starts feeling out of control.

  • You throw yourself into shopping, scrolling, or working overtime whenever emotions spike.

  • You feel panicky if you don’t have something — anything — to take the edge off.

The red flag isn’t the specific behavior — it’s the function it’s serving. If it’s numbing you out, helping you avoid feelings, or giving a quick high followed by shame, that’s transfer addiction at play.

What To Do Instead

If you’re noticing yourself hopping from one coping tool to another, here are some powerful steps to interrupt the cycle:

1️⃣ Get curious, not judgmental.
Instead of spiraling into “Ugh, I’ve messed up again,” try asking: “What is this behavior doing for me right now?”Curiosity creates space for change.

2️⃣ Name the need.
Most transfer addictions point back to an unmet need: comfort, rest, connection, regulation. Once you name it, you can find a healthier way to meet it.

3️⃣ Build a coping toolbox.
Food, alcohol, or scrolling can’t be your only tools. Add more: breathwork, journaling, calling a friend, mindful movement, or even letting yourself have a good cry. Coping is about options.

4️⃣ Slow it down.
Transfer addictions thrive on autopilot. Even a 60-second pause before pouring the drink, grabbing the snack, or opening the app gives you a chance to check in: “What do I actually need right now?”

5️⃣ Lean on community + support.
You don’t have to figure this out solo. Whether it’s therapy, recovery groups, or programs like The Break Up, healing happens faster when you’re supported and seen.

A Reframe You Need to Hear

Bestie, let this sink in: transfer addiction doesn’t mean you’ve failed recovery — it means you’re still in recovery.

Healing is never a straight line. Sometimes your nervous system just swaps one tool for another while it learns safer ways to cope. That’s not weakness, that’s survival.

The goal isn’t perfection. It’s noticing the pattern, getting honest about what you truly need, and slowly building healthier, more compassionate ways to meet those needs. That’s real growth.

Final Thoughts

If you’ve caught yourself swapping one coping tool for another — whether it’s food, alcohol, shopping, or scrolling — know this: you’re not broken, you’re not failing, and you’re definitely not alone. You’re human.

Want to go deeper? Check out my podcast episodes where I unpack the binge–restrict cycle and nervous system triggers in more detail.

Remember: swapping one coping tool for another isn’t failure — it’s information. And information is power. You’ve got this.