Is my substance use becoming a problem?
SIGNS YOU NEED HELP AND WHERE TO START
Estimated read time: 3 minutes
By Jackie Menjivar
Substance use isn’t an inherently bad thing (assuming you’re doing it safely and lawfully). You can drink socially with friends or use medical cannabis to manage a health condition. But it’s important to recognize when your relationship with a substance has gone from healthy to harmful. Even if the substance is legal, it can still be abused.
If you’re wondering where you fall on that scale, the info below might help. Here’s what you need to know about problematic substance use, substance use disorder, and getting help.
When does substance use go from casual to problematic?
Sometimes the line can be blurry. You can feel like you’re “high-functioning” and still struggle with your substance use. That’s when it’s time to get introspective — here are some things to ask yourself:
Do you use this substance to deal with difficult emotions, situations, or memories?
Do you either use the substance or think about using it every day?
Is your first instinct when you’re feeling down or stressed to use this substance?
Do you feel like you can’t start your day or go to sleep without using this substance?
Do you spend more time with friends who also use this substance regularly, and avoid the friends who don’t?
Do you set limits for yourself that you end up breaking? (ie: binge drinking after telling yourself you’d only have one drink)
Have your habits or hobbies changed because of your substance use?
Have you ever felt like you had to be secretive about your substance use? (ie: keeping a hidden stash of it, doing it alone, or lying about how much you use)
Have your friends or family ever expressed concern about your substance use?
What are some signs of a substance use disorder?
Substance use disorder (SUD) is a condition where you repeatedly and uncontrollably use a substance, even when it causes you problems. You might also hear this described as addiction, dependence, or substance abuse/misuse. It’s a complex, chronic health condition that can literally alter your brain functioning.
Here are some symptoms and warning signs:
Continuing to use a substance despite negative side effects
Needing to use more of it to get the same positive feelings
Using more of it or using it for longer periods of time than you intend
Having a hard time stopping, even when you want to or it isn’t pleasurable anymore
Feeling like you need it to feel normal (either emotionally or physically)
Spending a lot of your time getting it, using it, or recovering from it
Feeling sick when you stop using it (withdrawal symptoms like trembling, sweating, nausea, etc.)
Using it interferes with your school, work, or relationships
Keep in mind that SUDs affect everyone differently, and there’s a spectrum of severity. That means you don’t have to have all of these symptoms to benefit from treatment.
What should I do if my substance use is becoming problematic?
When you think of treatment for substance use, your mind might immediately go to 12-step programs and rehabilitation centers. And while those are helpful to some people, they’re definitely not your only options. Seek out the kind of help that works for you and your situation.
Not sure what those options are? Your primary care doctor is a good place to start. Talk to them about what you’re struggling with, and they can help refer you to other health professionals and programs. If you don’t have a regular doctor, use a resource like the Substance Abuse and Mental Health and Services Administration (SAMHSA) or Start Your Recovery to find and learn about treatment options in your area.
When it comes to SUDs, it’s generally recommended that you find treatment that’s led by a professional — whether that’s a psychiatrist, therapist, peer support worker, or other qualified person. But if your condition isn’t as severe, and you’re just trying to cut back before it gets more intrusive, there are some steps you can take:
Keep track. Start by figuring out the extent of your substance use. Keep track of when and how much you use, and look out for any patterns.
Avoid triggers. Do you use the substance more in certain environments? Are there people who encourage you to use it more? Do you use it more when you feel a certain emotion? Learn to recognize and manage those triggers.
Find new coping skills. If you use a substance to deal with tough feelings or situations, try replacing it with a healthy coping skill. For example, you could call a friend, take a walk, listen to music, or journal it out.
Address your mental health. You’re at a higher risk for substance misuse if you have another mental health condition like depression or anxiety. And caring for your mental health can make a difference in your recovery. Take a free mental health screen to help check in with your mental health and get connected to resources.
Reach out. You don’t have to do this alone. Find the people who can support you emotionally, keep you accountable, and encourage you to stay on track.
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Sometimes it can be hard to recognize when you need help. If you’re struggling with substance use, it doesn’t say anything about your personal strength, discipline, or character. It’s a medical condition that impacts millions of Americans, caused by a combination of genetic, environmental, physical, and mental factors. So treat yourself with grace, and be patient with yourself while you work towards recovery.