Struggling with Alcohol or Other Substances? You’re Not Broken – You’re Human

Let’s Talk About Substance Use – Without Shame

If you’ve found yourself drinking more than you’d like, relying on substances to cope, or feeling stuck in patterns you can’t quite explain - you’re not alone, and you’re not “bad.” Substance use challenges are complex, deeply human, and more common than many people think.

They’re not just about the substance itself. Often, they’re connected to underlying stress, trauma, mental health issues, or learned coping strategies that once served a purpose - even if they’re no longer helping now.

Let’s explore a few compassionate, psychology-based insights that might help you understand your experience better and take steps toward change — without judgment.

1. Substance Use Often Has a Story Behind It

Most people don’t start using alcohol or other substances “just because.” Often, there’s a reason – even if it’s not immediately obvious. You might be trying to soothe anxiety, escape painful memories, manage stress, or just feel something when you feel numb.

Ask yourself:

• “When did I start relying on this more?”
• “What role does this play in my day-to-day life?”
• “What might I be avoiding, soothing, or trying to manage?”

Understanding the function of your use can be an important first step in gently shifting it.

2. It’s Not Just a Habit – It’s Often a Coping Strategy

Substance use can become a pattern over time - but often, it starts as a way to cope. In clinical psychology, we talk about maladaptive coping strategies - ways of handling emotional pain that work in the short term, but cause harm long-term.

This doesn’t mean you’re weak. It means your brain is trying to help you feel better - it just might be using strategies that aren’t sustainable.

You might ask:

• “What am I usually feeling right before I use?”
• “Are there healthier ways I could soothe or regulate myself?”

Therapy can help you build emotional regulation skills – like grounding, mindfulness, or healthy distraction – that don’t come with the same costs.

3. Shame Makes Things Harder — Compassion Creates Change

Feeling guilty or ashamed about substance use is incredibly common. But shame often leads people to hide their struggles or spiral further. It doesn’t help people heal -compassion does.

From a psychological perspective, self-criticism activates the same stress response as external threats. Compassion, on the other hand, helps calm your nervous system - making change feel safer and more doable.

Try asking:

• “Am I talking to myself like someone who deserves help?”
• “What would it sound like to be on my own side in this?”

You don’t need to “hit rock bottom” to deserve care. You deserve support right now.

4. Cravings Are Normal – Not a Moral Failing

Cravings are part of how the brain adapts to repeated substance use. They don’t mean you lack willpower - they’re a predictable response to patterns of reinforcement in the brain. That’s why treatment often includes building awareness of triggers (like stress, certain people, or places) and developing skills to “ride out” urges.

You might find it helpful to track:

• “When do cravings usually hit?”
• “What thoughts, feelings, or situations come before them?”
• “What could I do instead — even for five minutes?”

Craving isn’t failure. Learning to respond to it differently is a learnable skill — and support makes a huge difference.

5. You Don’t Have to Do It Alone

Whether you’re questioning your relationship with substances, considering cutting back, or trying to quit completely - you deserve support. Substance use is often deeply connected to things like trauma, anxiety, depression, or relationship struggles. Therapy can help you explore what’s underneath and offer evidence-based strategies for change.

Some helpful therapeutic approaches include:

• Motivational Interviewing – helps you explore your own reasons for change
• CBT for Substance Use – identifies and reshapes unhelpful thinking patterns
• Trauma-Informed Therapy – helps if your use is connected to past pain

And remember even small steps count. Whether you’re making a plan, talking to someone, or just getting curious — it’s all part of the process.

A Final Thought: You Are More Than This Struggle

Whatever your relationship with substances looks like, it doesn’t define you. You’re not your coping mechanisms, your worst day, or your hardest moment. Healing is possible - and it doesn’t have to come from shame or pressure.

You’re allowed to change — and you’re also allowed to get help doing it.

Need Support?

If you’re feeling unsure about your substance use or just need someone to talk to, our psychology team is here to support you. Whether you’re looking for clarity, strategies, or just a safe space to explore things, we’re here to listen. You don’t have to navigate this alone.

Emerald Psychology Practice: Working together towards healthier minds.