Addiction is characterised by compulsive engagement in behaviours or the use of substances despite harmful consequences. It involves changes in brain chemistry and function, leading to psychological and physical dependence. Addiction is not merely a failure of willpower but is deeply rooted in neurobiological changes that affect behaviour, decision-making, and impulse control. Fortunately, research indicates that meditation, particularly mindfulness-based practices, can play a significant role in reducing addiction by addressing its mental, emotional, and neurophysiological dimensions.

A neurobiological perspective

Addiction develops through a process that begins with voluntary use of a substance or behaviour, followed by changes in brain function that perpetuate dependence and compulsive use.

Addiction occurs primarily through the brain’s reward system, which is influenced by the neurotransmitter dopamine. When an individual engages in a pleasurable activity—such as using drugs, drinking alcohol, or gambling—the brain releases dopamine. This surge of dopamine reinforces the behaviour, making the person want to repeat the experience. As Dr Nora D Volkow, the Director of the National Institute on Drug Abuse USA, explains, “The overstimulation of the reward system by drugs leads to massive dopamine release, which floods the brain’s circuits, producing the intense high that individuals seek.”

Over time, the brain adapts to this high level of dopamine by producing less of it or by reducing the number of dopamine receptors. This process is known as tolerance, meaning the person needs more substance or behaviour to achieve the same pleasurable effect. “As tolerance develops, the individual’s brain begins to require more of the substance to achieve the initial sense of reward, leading to increased consumption and, eventually, dependence,” says Dr Volkow and her fellow researcher George Koob in 2016.

Once the brain becomes dependent on the substance, it can no longer function normally without it. When the person tries to quit, they experience withdrawal symptoms—both physical (nausea, sweating, headaches) and psychological (anxiety, depression). As explained by Dr Steven Edward Hyman, the Director of the Stanley Center for Psychiatric Research at the Broad Institute of Massachusetts and his team, “Addiction hijacks the brain’s normal regulatory circuits, creating an intense need for the substance to avoid the discomfort of withdrawal rather than just seeking pleasure.”

Addiction also impairs the brain’s prefrontal cortex, which is responsible for decision-making, impulse control, and behaviour regulation. As a result, individuals may continue to engage in addictive behaviours despite being aware of the negative consequences. Research by Dr Volkow and her fellow Goldstein indicates that “chronic substance use impairs the prefrontal cortex’s ability to regulate impulsivity and decision-making, making it harder to resist the urge to engage in addictive behaviours, even when the person consciously wants to stop.”

How meditation helps reduce addiction

Meditation, particularly mindfulness-based practices, has been extensively studied for its role in treating addiction. By promoting awareness, emotional regulation, and changes in brain function, meditation helps individuals manage cravings, reduce stress, and ultimately regain control over their behaviours.

Mindfulness meditation allows individuals to observe their thoughts, emotions, and cravings without immediately acting on them. This increased awareness helps break the automatic responses that often lead to substance use. “Mindfulness increases awareness of cravings, enabling individuals to surf the urge without giving in to it. Over time, this reduces the frequency and intensity of cravings,” says Deborah J Bowen, president of the American College of Healthcare and her colleagues. In a landmark study on mindfulness-based relapse prevention, Bowen and colleagues found that participants who practised mindfulness meditation were significantly less likely to relapse compared to those who received traditional treatments.

Stress is a common trigger for addictive behaviours, and many individuals turn to substances or activities to cope with negative emotions. Meditation helps by promoting emotional regulation and reducing the body’s stress response. Dr Aleksandra Zgierska, Professor at the Department of Family and Community Medicine at Penn State College of Medicine, USA and her colleagues found that “mindfulness meditation lowers levels of stress and anxiety, which can reduce the need for individuals to use substances as a way of coping with emotional distress.” This stress reduction not only helps individuals manage cravings but also reduces the likelihood of relapse.

Addiction impairs the brain’s prefrontal cortex, leading to poor impulse control and decision-making. However, meditation has been shown to enhance activity in this brain region. Research by Dr Yi-Yuan Tang and Dr Britta K. Hölzel, professor at the Department of Psychological Sciences at Texas Tech University, USA, suggests that “mindfulness meditation promotes neuroplasticity, which strengthens areas of the brain involved in self-control, decision-making, and emotional regulation.” The improved brain function helps individuals make better choices and resist the impulse to engage in addictive behaviours.

Neuroplasticity and rewiring of the brain

Meditation promotes neuroplasticity, the brain’s ability to reorganise itself by forming new neural connections. This is especially important in addiction recovery, as meditation can help reverse some of the harmful changes caused by substance use. According to Dr Judson Alyn Brewer, professor of psychiatry at Brown's Warren Alpert Medical School, USA and his colleagues, “mindfulness training alters the default mode network in the brain, associated with self-referential thinking and craving. By disrupting this network, meditation can reduce the brain’s habitual responses to cravings and addictive cues.”

Long-term maintenance

Meditation is effective not only in the initial stages of recovery but also in preventing relapse. Mindfulness-based relapse Prevention (MBRP), which integrates mindfulness meditation into traditional relapse prevention strategies, has been shown to reduce relapse rates significantly. Research conducted by Sarah Bowen and her colleagues in 2014 revealed that “Participants in MBRP programs demonstrate greater awareness of triggers and stressors, allowing them to respond mindfully rather than reacting impulsively with substance use.” This approach empowers individuals to maintain long-term sobriety by fostering greater emotional resilience and self-awareness.

Addiction is a multi-faceted disorder that affects the brain’s reward system, decision-making abilities, and emotional regulation. Meditation, particularly mindfulness-based practices, has emerged as a powerful tool in the fight against addiction. By increasing awareness, reducing cravings, managing stress, and improving brain function, meditation helps individuals regain control over their lives and reduce their reliance on addictive substances or behaviours.

While meditation is not a standalone cure for addiction, it is an effective complement to traditional treatments such as therapy and medication. As research continues to validate the role of mindfulness and other meditative practices in addiction recovery, it becomes clear that meditation can offer long-lasting benefits for individuals seeking to break free from the cycle of addiction.