10 Tips to Combat Substance Use

A challenge that can sometimes arise throughout the year is increased substance use during social celebrations such as holidays, birthdays, or anniversaries. Observing these social gatherings can make it particularly difficult for those who are in recovery or are struggling with an active addiction. Various factors can contribute to an increased risk of substance use, which makes preparation and self-awareness crucial.

“These situations can be challenging for anyone, and research shows that increased stress can raise the potential for resumed substance use,” says Stacey Seitz, Director of Clinical Services at Centerstone.

For some, these situations may bring along the emotional stress of family conflict, trauma, financial concerns, and loneliness. Without effective coping strategies, individuals may resort to unhealthy behaviors. However, it is important to remember that you do not need to engage in the use of alcohol, tobacco, or other drugs to navigate these challenges. Being prepared with effective strategies can help you maintain sobriety and overall well-being. Below are some tips to help manage substance use triggers in stressful times:

1. Limit triggers – Recognize your triggers and try to minimize exposure to them whether it’s stress, your environment, or certain people. It is also important to take care of your basic needs first (food, sleep, and mood) in order to manage your triggers. Once you identify your triggers, take notice of your warning signs, such as negative thinking patterns or seeking out unhealthy situations.
2. Set boundaries – If you anticipate your boundaries being tested, consider rehearsing responses. Practice how you will decline alcoholic beverages or substances and prepare responses for questions about your recovery – even those that you may not be ready to answer.
3. Be intentional about social engagements – People celebrate and gather in various ways throughout the year. It is acceptable to say “No, thank you” to invitations, customs, or practices that are not conducive to your well-being. Protect your peace of mind by choosing to spend time with people and in environments that support your sobriety and recovery.
4. Create a plan – If you anticipate being around family, friends, or colleagues who may encourage substance use, plan ahead to prevent relapse. Strategies could include bringing an accountability partner, having safe food or drinks available, or creating an exit plan if you find yourself in an unhealthy situation.
5. Engage in healthy self-care – Social settings and downtime may increase the likelihood of substance use. Be intentional about incorporating healthy activities into your routine to avoid falling back into old patterns. Prioritizing self-care can make a significant difference in maintaining your recovery.
6. Seek a support system – If you are part of a support group, make the time to engage in regular meetings. Building and maintaining healthy relationships is a crucial aspect of staying on track.
7. Marathon Meetings – If you are a 12-step member, find out if local 12-step clubhouses are providing marathon meetings or special gatherings during times of heightened stress.
8. Try something new! – If past experiences involved substance use, consider creating new traditions or engaging in activities that bring joy and fulfillment. Surrounding yourself with supportive, sober friends for activities like cooking, watching movies, going on outdoor adventures, or exploring hobbies can help build a meaningful and substance-free lifestyle. Remember, you can choose your own supportive community if family dynamics are challenging.
9. Connect with sober contacts – During stressful periods, maintaining connections with others in sobriety is essential. Reaching out for help not only benefits you, but can also serve as an act of support to others in your community. Don’t hesitate to ask for help when needed.
10. Practice mindfulness or meditation – Studies have shown that mindfulness can be a protective factor against cravings and problematic substance use. Practicing mindfulness helps you stay present and manage stress more effectively, reducing the urge to use substances as a coping mechanism.

By implementing these strategies, you can navigate stressful situations while maintaining your recovery and prioritizing your well-being. However, if you need additional support during this time, Centerstone is here. Call us at 1-877-HOPE123 (1-877-467-3123) or visit our website to learn more about our addiction services.