Substance use

Usually, what starts out as one drink after work can quickly turn into a drink every day. Then it can turn into two or three drinks all day, and then drinking all day. This is because substances like drugs and alcohol can be addictive, and due to our brain chemistry and genetics, it can be tricky to use them in moderation. 

This is often how substance use can transform into substance misuse, which can have a lot of negative effects on your health, your relationships with people you love, and your overall quality of life. That being said, there’s a difference between use and addiction, and being aware of the effects on you and your mental health starts with monitoring your own use more closely.

Over time, however, we build tolerance: We need more and more of the substance to create the same feeling. Seeking drugs is driven by habit and changes in our brains, not rational decisions. 

Once someone starts using substances despite negative consequences, it becomes a Substance Use Disorder (SUD). These disorders might require anything from detox to medication to some form of therapeutic treatment.

Beyond escalating amounts and frequency, there are other signs to look out for in your substance use: 

• Isolating yourself—including putting aside work and social gatherings—to use. Or, no longer waiting to use substances with others, and choosing to do it alone
• Using substances every day or even several times every day, including in the morning
• Craving substances when you do not have them
• Regularly overconsuming or binging substances in private and in social situations
• Not being able to stop or moderate substance use, despite the consequences
• Dealing with social problems such as failing to finish tasks at home, work or school, or giving up on other activities you enjoy
• Changes to sleep, focus or motivation
• Doing dangerous activities—such as driving a car or having unprotected sex—while under the influence

Addiction is an illness, and just like other illnesses, there are many ways to treat it. Staying aware of potential warning signs can often help you before it escalates. The first step, however, is identifying and admitting you might have an issue. 

• Changing your surroundings and environment so that you’re less tempted to use substances. Often use is triggered by our social lives. It’s important to recognize that and put up healthy boundaries for yourself. If your substance of choice is alcohol, for example, this may include finding friends who are sober, attending alcohol-free social events, or swapping out alcohol for juice or mocktails while at a bar.
• Creating a plan for curbing use. Decreasing use is often a gradual process and it can be hard for most people to “just stop.” It can help to set guidelines for yourself about when, how much, and what substance you can use.
• Look for alternative coping mechanisms. Substance use often increases to minimize big feelings or deal with stressful events. It’s important to recognize what triggers use and find alternate ways to deal with those situations.
• Seeking out therapy or a support group. Substance use can make you feel like you’re alone, especially if it’s affected your loved ones. Turning to someone else, especially a support group of your peers, can help in those circumstances. Most support groups are free to attend, and on top of helping to harness your inner strength, they can offer the chance to make new, great connections with people who are on a similar journey.
• Focus on what you can control. One of the tenets of support groups is serenity and inner strength. This can help you adjust your mindset to realize what’s in your control, what’s not, and how you should spend your energy on the things that are.

Of course, there’s not one “correct” approach to addressing substance use and misuse. The best approach is the one that works for you, so it’s worth trying a few different things until you find the right combination.