Substance abuse isn’t something to take lightly. It happens when you use alcohol, prescription medicines or other legal and illegal substances too much, or in the wrong way.
Substance abuse vs addiction: what is the difference?
Substance abuse is not the same as addiction. Many people with substance abuse problems are able to quit, or can change their unhealthy behaviour.
Addiction, on the other hand, is a disease. It means you can’t stop using, even when it is causing you harm.
Signs of a substance use problem
When you first start taking a substance, you may think you can control how much you use. Over time, though, you may need more of it to get the same feeling or effect. For some people, that can lead beyond abuse to addiction.
You may have a problem with substance use if you:
- Lack interest in things you used to love
- Change your friends a lot
- Stop taking care of yourself
- Spend more time alone than you used to
- Eat more or less than usual
- Sleep at odd hours
- Have problems at work or with family
- Switch quickly between feeling good and feeling bad
- Crave, or strongly want, to use the substance
Healthy coping skills that help recovery
In recovery, it’s easy to fall back on unhelpful ways of coping. To stay sober and enjoy a happier, healthier life, these healthier coping skills can help.
1. Be honest about how you feel
Many people bottle up their emotions and hide feelings of anxiety or stress. It is better to be honest when these feelings surface.
When you are open about and accepting of these emotions, you can stop, take a breath, recognise that what you’re feeling is normal, and move on.
2. Meditate and practise mindfulness
Many treatment programmes teach people how to meditate and focus on the present moment. Deep breathing and meditation exercises clear the mind of distractions and help you observe what is happening inside you.
When stress and anxiety are lower, the chance of relapse is lower too, and mindfulness helps you feel more in control. Mindfulness is one of the most effective coping skills for substance abuse. If you’d like a place to start, try our free guided breathing and calming practices.
3. Attend group therapy sessions
Being an active member of a therapy group connects you with others who are dealing with the same cravings. Attending group meetings or individual therapy sessions keeps you on track and helps you deal with difficult feelings.
If you are also living with another mental health condition, it is essential to see a mental health professional as well.
4. Build a support system
Having support throughout recovery is extremely important, because recovery is an ongoing process. Healthy relationships with people who understand what you need can help you stay sober in the long term.
Besides friends and family, your network can include other people who are also trying to stay away from drugs and alcohol. People you can trust come in handy when temptation arises.
5. Start a journal
Journalling is a good way to open up without fear of judgement or criticism. Putting words on paper lets you record your emotions, fears, thoughts and setbacks.
You can look back at both good and bad times, which helps you move on from difficult situations. It is also a good way to see how far you have come on your journey to sobriety.
6. Take care of yourself
When substance misuse takes hold, people often start ignoring their health, which worsens the cycle of addiction. Not eating properly leads to low energy, which can lead to depression, and dropping a regular exercise routine brings you down too.
Good self-care is vital for keeping up positive ways of coping. Exercise releases endorphins, chemicals in the brain that help you feel good without any substance.
7. Keep a routine
Misusing drugs creates chaos in your life, which often leads to high levels of stress and anxiety. To cope with cravings, it helps to create a regular daily routine and stick with it.
Of course, surprises and mishaps will still happen. But a regular routine gives your life structure, which makes it easier to find balance and cope with minor troubles when they come up.
8. Make time for activities you enjoy
Finding hobbies and activities that make you happy brings joy into your life, and finishing a project gives you a sense of accomplishment.
When your mind is focused on these activities, it becomes harder to dwell on drugs or alcohol. Over time, you begin to see what really matters to you.
9. Practise gratitude
Gratitude is one of the most effective coping skills you can learn in recovery. As you face your own struggles, it helps to remember that others are fighting the same battles.
Being thankful for what you have makes it easier to turn away from drugs and alcohol.
FAQs
Is substance abuse the same as addiction?
No. Many people who misuse substances can quit or change their behaviour. Addiction is a disease in which you can’t stop using, even when it harms you.
What helps prevent relapse?
Lowering stress and anxiety through mindfulness and breathing, keeping a routine, staying connected to a support system and attending therapy can all help you stay on track.
Don't wait to get help
Substance abuse affects every part of your life, from your relationships and finances to your physical health, and it can lead to addiction and serious harm. Our counsellors for habits and substance use can help you take the first step, so book a session with a Trijog therapist or call the Trijog helpline on 1800 202 7180.
If you or someone you know is in immediate danger, call 112. For free, confidential support any time, call Tele-MANAS on 14416.
