Overcoming a substance use problem is difficult but not impossible. This article indicates the signs of substance misuse and the approach for recovery from a substance use problem. This is part of the series of content on substance use shared by the Addictions Research Group team at Sangath India.
In Part 1 of the series, we spoke about What is Substance Use Disorder
What steps can I take if I am trying to overcome a substance use problem?
At first, combating substance misuse might feel like a near impossible task - People continue to try out substances despite possible negative consequences because substances are enjoyable and are helpful in social or stressful situations. Substances also change the brain's reward system, which increases the desire for the substances or experience of the “high” or a certain euphoric feeling. These changes in the brain also affect impulse control and judgement, which makes quitting that much more challenging. There’s no one way of quitting, and each person finds their own process. This article can only serve as a guide to the steps one could possibly take and these could be modified to suit your needs.
1. Admit you might have a substance misuse problem
The first step in cutting back or quitting substances is to identify whether you have a substance misuse problem. If you’re not sure, ask yourself the following questions:
- Are you taking substances first thing in the morning or to get through the day?
- Do friends or family worry or complain about your substance use?
- Do you lie about how much you’re using?
- Have you sold possessions or stolen to pay for your substance habit?
- Have you participated in dangerous or risky activities, such as driving under the influence, or shared needles to inject drugs?
- Do you feel that you’ve lost control of your substance intake?
- Are you having problems with relationships because of your substance use?
If you answered yes to any of these questions, you may be struggling with a substance misuse problem.
2. Decide to Change
The decision to change is one of the most important steps in overcoming substance misuse. By acknowledging that a change is needed, you are recognizing that there is a problem and that is usually the first step to address it.
Making the decision to change and deciding what that will look like is a process that often takes time. It’s better to take things slowly and set smaller, achievable goals at first rather than quitting abruptly or going ‘cold turkey’. This is because if an individual has become dependent on a substance, they may experience withdrawal and cravings for the substance. Both of these are uncomfortable and therefore one runs the risk of relapsing. However, quitting cold turkey may benefit you if you have a strong support system around you. Consulting a doctor, counsellor, or psychologist is particularly helpful at this stage as they can help you understand the risks and what can help alleviate them.
3. Prepare to Change
Once you are clear on your goal, you will need to prepare for the change.
Preparations involve gradually getting rid of the substances from your home, so the temptation to use them is less. It is also useful to gradually remove from your surroundings, items that are associated with the substance e.g. lighters, ashtrays. Such items act as strong reminders of substance us and might trigger your desire to engage in the substance use.
Keep a ‘substance diary’. Make a note of when you use, what you take, and how much. It’s also worth including where you were, who you were with, and what you’d been doing just before. See if you can spot any patterns in your diary. You might always use around particular people, or after heavy drinking, for example.
You may also find it necessary to change your routine. You might want to cut some triggers out entirely, or avoid any combinations that give you cravings, so that you have less contact with people or settings that trigger cravings. If you can figure out the people, places and things that trigger your substance use, you can begin to make a plan to avoid them.
4. Seek Social Help
(i) Family and Friends
Perhaps the hardest preparations to make concern social relationships. For people living with substance misuse problems, some of their relationships may revolve around harmful behaviours. In such cases, setting boundaries within those relationships can be helpful.
Take time to contact friends and family who will support you in your goals. You might also want to let those friends who drink, use substances, or engage in harmful behaviours know that you are planning to change. Talk to the people who are close to you about your plan and ask them for support. Knowing that there are people in your corner who are willing to help you cope with the challenges of quitting can help you feel more encouraged when you are facing difficulties.
They may not understand—or you may be pleasantly surprised. Either way, it's a good idea to let them know of your goal and what they can do to support it (even if that means taking a break from the friendship for a time).
(ii) Self-Help Groups
Peer-delivered support groups, including 12-step programs, could be helpful when in recovery from substance misuse problems. These groups are designed to help you stay sober through mutual support provided by others with the same substance use problems. They often boost motivation and reduce feelings of isolation, and can also serve as a useful source of education, community, and information.
Alcoholics Anonymous and Narcotics Anonymous are two well-known peer-delivered groups for individuals in recovery from substance misuse problems.
Though helpful, 12-step programs aren’t for everyone. If you’re someone who doesn’t feel comfortable with religion or spirituality, or if you have a hard time accepting the concept of powerlessness and surrendering to a higher power, and prefer the idea of taking action and responsibility yourself, the 12 step program may not resonate with you. If they aren’t the right fit for you, consider searching for recovery support groups near you.
People who are struggling with other types of substance misuse problems can find out about self-help groups in their community either through an internet search or by asking a doctor or nurse for information.
5. Reach Out to Healthcare Providers
It is a good idea to talk to a doctor or local drug clinic about whether you need medical help in quitting. There are options for medications to help alleviate withdrawal symptoms. In some cases, you may need medical supervision during the detox process.
Treatment options range from counselling through to hospital care – it depends on which substances are involved and how serious your misuse problem is.
- Behavioural therapies and other types of psychotherapy can help you improve your coping skills, develop new behavioural patterns, and change the underlying thoughts that often contribute to a substance misuse problem. Two examples of therapy that may help include:
(i) Cognitive behaviour therapy (CBT): CBT is an approach that focuses on identifying and changing the thoughts and behaviours that play a part in substance misuse problems. It has been shown to be very effective in helping people overcome all kinds of substance misuse problems. But CBT is not for everyone. Other approaches may be better suited for those who do not relate well to analysing their thoughts, feelings, and behaviours.
(ii) Family therapy: Family therapy approaches can be helpful, particularly with adolescents, teens and young adults. This type of therapy can help families learn more about how to support their loved one's recovery and can be effective for improving overall family functioning.
- Medication: Medications can sometimes be helpful in both the short term and the long term. Some people might require medications for a short duration during detoxification to manage withdrawal symptoms. Others, especially those with severe substance use problems, might need to take longer-term medications to remain in treatment, reduce cravings and prevent relapse, or a return to using the substance after having recovered.
The type of medication a doctor prescribes depends on the type of addiction that is being treated. For example, there are different medications available to treat opioid, nicotine, and alcohol misuse problems. Talking to a specialist or doctor about the options that are available and suit your needs would help you greatly.
There is no one-size-fits-all approach when it comes to recovery from a substance misuse problem. Lifestyle changes, behavioural therapy, medications, and mutual support groups may all play a role in one’s treatment, but it is important to find the approach that works best for one’s needs.
of facing and coping with life stressors without relapsing into substance misuse and experiencing its adverse effects. It takes continuous commitment, which can waver at any time—particularly during times of stress.
Seeking help when required is integral. Other people in recovery or professionals who work in substance misuse recovery understand the need and importance of continual support. Some resources/helplines that can be contacted for support are here.
You can also read: How to Support Substance Use Recovery in a Loved One
This article is produced by the Addictions Research Group team at Sangath India. Our content production and editorial team includes Kyra Semelhago, Dr Abhijit Nadkarni, Urvita Bhatia, Kedar Mirchandani, and Shubhangi Kashyap.
Follow the Addictions Research Group on Instagram, Facebook, and Twitter.
References
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4) Seide, Margaret. “How to Quit an Addiction and Why It's So Hard.” Verywell Mind, 1 September 2021, https://www.verywellmind.com/how-can-i-quit-my-addiction-22390. Accessed 2 June 2022.
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