Written by Melina Rodriguez, Therapist & Coach
Melina Rodriguez, a mental health therapist and coach, specializes in anxiety, relationships, trauma, and self-development. Using mindfulness and parts work, she guides clients to discover their authentic path, fostering positive transformations for a fulfilling life.
You’re so dramatic.” “You find a problem with everything.” “Why do you always overreact?” If these phrases sound familiar, it might be because you've heard them directed at you or you’ve said them to someone else. No matter which side you’re on, being associated with such comments is rarely enjoyable. Have you ever noticed how some people seem to navigate life smoothly while others seem perpetually caught in one crisis after another? You might be observing a case of addiction to drama.
What is an addiction to drama?
According to Dr. Scott Lyons and his book, Addicted to Drama , drama is defined as a dissonance between external events and internal reactions—a dramatic mismatch between what’s happening and how one perceives or responds to it. Someone with this addiction may feel unsupported, lack control, display controlling behaviors, constantly anticipate the worst, and experience both emotional numbness and overload.
Many people caught in the cycle of drama know their lives are a constant whirlwind and feel like they never get a break. To their loved ones, it might seem like they're always making everything about themselves. But in truth, they’re struggling with a deep sense of being out of control. This feeling drives them to stay hyper-aware and reactive, constantly on edge as they try to navigate their chaotic world.
Do you experience these symptoms?
A persistent sense of unease, anxiety, isolation, mistrust, or abandonment.
Hypersensitivity to stressors, leading to impulsive and extreme reactions.
Feeling a sense of “thriving” under pressure or experiencing boredom and anxiety when things are calm.
An obsessive need to fix problems, control situations, and feeling constantly overwhelmed.
Revisiting and retelling the same stories to different audiences for validation and emotional release.
“Crisis hopping” – moving from one challenge to another without resolution.
How does addiction to chaos develop?
At its core, addiction to drama is an addiction to the body’s stress response. When stressed, the body releases hormones like cortisol, adrenaline, and endorphins. Cortisol and adrenaline prepare us for a fight-or-flight response, while endorphins reduce pain and stress, also being released during pleasurable activities.
Chronic stress—whether from a troubled childhood, tumultuous relationships, or high-pressure work environments—can make the body accustomed to operating at a heightened stress level. This might lead some people to believe they perform best under pressure.
If such individuals experience prolonged calm, they might feel uneasy or bored, thinking the "other shoe" is about to drop. This constant anxiety helps them maintain their elevated stress baseline. Thus, they become dependent on drama and chaos to function at their usual level of energy.
Imagine if in your childhood home you experienced abuse or neglect, maybe you saw your parents worry about finances or move around and change jobs constantly to make ends meet. Maybe you felt a sense of responsibility at an early age due to a sick or absent parent. Imagine experiencing so much instability that you learn to expect the unexpected, always be on your toes ready to attack the next challenge.
Now, imagine that finally something good happens – a new job, a promising love interest, or the friend group you’ve been searching for. Life feels right…for a bit. It’s never lasted before, so why would it now? There is discomfort in the stability because you’ve never felt it before, how could you know how to live in it? Fear creeps in that it’s too good to be true, and self-sabotage sweeps in to save the day! You start looking for signs for anything that might take away this good thing, ultimately creating internal (and often external) turmoil.
The impact of a drama addiction
The impacts of a drama addiction are severe and far-reaching. The relentless pursuit of the "high" from drama can cause significant damage, both internally and externally. Relationships may suffer, job performance might become inconsistent, and individuals could experience chronic fatigue, stress-related illnesses, autoimmune disorders, mood disorders, and difficulties with focus.
How to address and heal from a drama addiction
The path to recovery involves a commitment to oneself and a deliberate effort to reduce stress while making intentional choices. Training the body to adopt a new baseline is challenging and may involve withdrawal-like symptoms. You might feel uncomfortable when stability surrounds you or feel an urge to create drama. This discomfort could manifest as substance use, toxic behaviors, unhealthy relationships, casual sex, or meaningless arguments. Here are some professional tips to help you begin addressing a drama addiction:
1. Conduct a self-inventory
Assess the activities you rely on for distraction. Are they helping you grow, or are they keeping you stuck in drama? Reflect on what you’re losing by maintaining your current state. Be honest with yourself.
2. Identify positive replacements
Determine what you can replace negative activities with. Choose behaviors or activities that align with the person you want to become. Consider what the future version of yourself would be doing with their time.
3. Build a support network
Surround yourself with people who support your growth rather than those who keep you tied to your past. Find a community group or therapist.
4. Set smart and star goals
Start with one behavioral change per week. For example, commit to meditating for 5 minutes a day. Small, consistent changes can lead to the development of new, healthier habits.
Related: From SMART Goals To STAR Goals
By taking these steps, you can begin to shift away from the cycle of drama and chaos and move towards a more balanced and fulfilling life.
Follow Melina on Instagram and visit her website SoulFight Counseling for more information!
Melina Rodriguez, Therapist & Coach
Melina Rodriguez, a Denver-based mental health therapist and First Generation immigrant from Uruguay, compassionately addresses anxiety, depression, boundaries, sexual trauma, PTSD, codependency, and abuse. Her personal healing journey fuels a passion for empowering couples and individuals. Using a holistic approach, Melina includes Internal Family Systems, mindfulness, inner child work, creativity, and even psychedelic-assisted therapy, customizing sessions to highlight clients' strengths. Dedicated to fostering a supportive environment for the journey to authentic existence, she believes relationships are the path to healing.
