For centuries, humans have been trying to explain why some people experience issues with substance use and others don’t. Perhaps the simplest approach is to recognize that human behaviour—including substance use—is as complex as human beings themselves. In this view, each individual’s relationship with substance use is unique, and substance use concerns may be a reflection of a wide range of “life” factors, including genetics, lifestyle, culture, habit, environment and so on. Below are some Tips and Tools that may help:
Keep your perspective
It took time for you to develop your current substance use pattern, so it may take time to change it. Some people can make a decision to change their lifestyle and then simply go ahead and do it. They can quit smoking or go on a special diet without reservation. Most of us need time to adjust to new ideas. That said, it’s important to know that you can start the change process and see positive results right away. For example, you will likely feel different if you cut back on the number of cigarettes you smoke in a day or reduce how often you drink in a week. If making these changes is not yet possible, you can start thinking about why such changes might be difficult for you. Perhaps there’s something about your relationship with change that’s worth exploring. Perhaps your perception of yourself or others is getting in the way of changing. The reasons why you resist change can be figured out. It just might take you a little longer than someone else.
Focus on the healthy things in your life
One strategy for getting your life back in order is to focus on the healthy things you want to continue doing or perhaps, do even better and more often. It could be playing tennis, eating a specific diet or learning a new language. If you’re committed to following through on your health goals, any substance use that conflicts with your plan will likely change on its own. It’s hard to play a good game of tennis when you smoke. Alcohol can easily add extra weight. And too much of any drug—or too little sleep—can affect your ability to remember things, especially foreign words and phrases.
Develop and define your support network
The stronger the network of supportive people you have in your life, the easier it will be for you to make changes and maintain healthier substance use patterns. Write your name in the middle of a page and fill in the circles with the people in your life who fit into the different categories. Use circles outside the inner circle to think about people connected to your inner circle who might also be able to help you in the same way. Draw lines between the people who know each other to form a web of support. Now think about how your web can support you and write that down below the diagram.
What are your risk factors
Your emotions can be both your biggest risk factor and your greatest ally. They play an enormous role in your life. If you are very sensitive or sensation seeking by nature, this can be especially true. For many people substance use can be a way of coping with feelings. You may be one of these people.
Prepare for success
You can prepare for success by making a list of things that might make changing difficult. If you know that it’s going to be tough to resist, for example, smoking a joint after work, plan ahead so you can manage the rough parts with minimal problem.
Think about what might happen when you first cut down or quit and think about things you can do to reduce the impact. It could be a healthier alternative activity. It could be to call a friend who has cut down or quit using substances, to get support. It could be to yell into or punch a pillow, or say, “you can do it, you can do it” twenty times. It might be to reward yourself for every time you stick to your plan for example, for two weeks.
Use your imagination
People who are successful in business and sports often say they see themselves doing well or winning a championship before they actually do it. That’s one of the ways they prepare for a big presentation or sold-out game. You can do the same thing with changes you want to make in your life, whether it is reaching a personal goal, building or repairing a relationship, or changing your drug use.
Imagine what it feels like to be a person who doesn’t smoke. Imagine that your clothes no longer smell of smoke, you have more money to spend elsewhere, there is no more hustling to find matches and a place to light up, and no more cravings! Imagine what it would be like to be able to have a drink once a week, and only if you feel like it.
Know what works for you
Some people like to formally declare when they’re going to start their “new lifestyle” such as New Year’s Day. They believe that by announcing to themselves and others they are locked in to the idea and can’t get out of it. Generally, you need to work at it for a while to make it real. Other people need to go one step further and write everything down in an action plan or a letter to themselves, or a contract. Others don’t need to do any of the above. They know what to do and need only do it.
Find new friends
Sometimes it’s easier to make a new start when you make new friends who don’t use substances. As well as taking up a hobby to meet new people, you could try connecting with like-minded people on social networking sites or internet forums. Or you could meet new faces in a local church, sport group or other wellness-related organization.
Be positive, change often takes time
As you take steps toward change, you need to stay as positive as possible. Keep in mind that it took time for you to develop your current substance use patterns, and it will likely take some time to develop and fully adjust to a different relationship with substances. Just don’t give up on your decision to cut down or quit using a substance, even if you don’t always feel motivated to put the work into being successful. Instead, go for it as long as you can. If you go off your plan one day, don’t be too hard on yourself. Think about why it happened, and plan for how you’ll handle the same situation if it happens again. Focus on new solutions rather than negative self-talk. That will help you stay on track. Keep looking forward and putting your plan into practice.
Keep personality in its proper place
Your personality is an important factor in why and how you use substances. For instance, if you’ve been the daredevil, sensation-seeking type since birth, you’re more likely to take bigger risks with the type and amount of substance you use than people who have always been on the careful or shy side. Many people have learned to use their risk-taking personality to their advantage by choosing activities or careers such as firefighter, tree faller or highwire circus performer that other people wouldn’t ever want to take on.
Shy people can develop substance use problems too. Sometimes shy people use alcohol and other drugs as a way of breaking free of their shyness. They may enjoy the social confidence some drugs give them. Using for this reason can lead to problems—a shy person may start feeling like they must use drugs to be with other people. They also run the risk of sometimes using too much to overcome their social anxieties. Learning to manage risk is important, whether it is part of your personality or the risks involved in using a substance, doing an activity or any type of behaviour.
