Stress is defined by the World Health Organization (WHO) as a state of worry or mental tension caused by a difficult situation. When stress isn’t managed properly, it can cause the person to turn to unhealthy behaviors like gambling, alcohol, overconsumption of food, obsession with work, and other unhealthy and addictive behaviors.
Although there are many causes of addiction, including genetics, upbringing, poverty, and other factors, stress can be one of the causes. This article will cover the correlation between stress and substance abuse, the causes of stress, tips on how to manage stress, and how to deal with substance abuse disorder.
How are stress and substance abuse connected?
Often, people who experience stress don’t know how to manage it effectively. There are a variety of behaviors that people engage in to distract themselves from stressful situations or relationships. For example, some people shop, gamble, eat, or use alcohol compulsively. This can be in addition to people developing anxiety, OCD, depression, PTSD, and other emotional and mental health conditions.
For many people, the answer to all their stress and discomfort is drugs. This is because when a person takes a substance, they receive temporary relief of their unpleasant emotions. They may feel euphoric, relaxed, or even in an alternate reality, all of which allow the user to temporarily escape the stress or discomfort in their lives.
Is stress always a bad thing?
No, stress doesn’t always have to be bad. The upside of stress is that is can greatly motivate people to act. For example, if a person has a work deadline, they may feel stress as the deadline approaches, forcing them into action until they complete the project.
The problem with stress is that different people react differently to it. Some people embrace stress as a motivator to be productive, while other people freeze up, and are unable to be productive at all. Some people even experience panic attacks or require medication, drugs, or alcohol to help them feel calm again. This is where substance abuse and stress are closely linked.
How does stress increase risk of drug abuse and relapse?
As humans who move toward pleasure and away from discomfort, the more stressed a person is, the more likely they are to numb the difficult experiences and feelings with substances like drugs and alcohol.
People who are in recovery from drug or alcohol addiction are at risk of losing their sobriety when facing a stressful situation. This is because their de facto coping mechanism for dealing with stress and sadness has always been using drugs, and when facing such a situation, they may feel inclines to engage in their well-practiced, natural behaviors.
What causes stress?
There are many factors that can cause a person stress. It usually stems from external or internal pressure, demands, or expectations. Here are some:
- Legal trouble
- Work demands
- Financial difficulty
- Complicated relationships
- Moving homes or countries
- Sudden, chronic, or devastating illness
- Sudden life changes like divorce, death, or unemployment
- Traumatic stress like war, natural disasters, and death of a loved one.
How substance abuse makes stress worse:
Ironically, using substances to help you cope with stress will actually cause more stress in your life in the long term. Although it is effective in temporarily blocking out negative emotions, once you are addicted to a substance, that can become one of the biggest stresses in your life.
People who depend on substances to ensure that they feel functional will find it stressful to constantly ensure they have means to acquire more of their substance of choice. They will worry when their supply is low, and stress over how to creatively obtain more. It may also be stressful when they try to hide their behaviors and habits from family and friends.
Physical stress can also be caused by attempting to cut back on or quit alcohol or drugs. When your body develops tolerance and needs a certain dosage of substances to feel normal, reducing the dose can cause severe mental, psychological, and physical stress, also known as withdrawal symptoms.
Chronic stress vs. regular stress:
Every person experiences stress from time to time. Some people are naturally more easy-going and relaxed, so they experience stress in a less extreme way, but stressful situations come up for every person at different times in their lives. That is a fact of existence and no one can escape it.
However, there is a difference between people experiencing stress some of the time, and chronic stress. People who are chronically stressed experience tension, anxiety, nervousness, and strain more often than not. They live in a state of stress the majority of the time, rather than some of the time.
People who experience chronic stress have a radically lower quality of life than those who don’t. They have a constant release of stress hormones in their brains, causing blood to regularly rush to their muscles as the body prepares for a fight-or-flight response.
Their mood is low the majority of the time and they may develop emotional and mental health conditions like anxiety, depression, PTSD, and addiction.
Symptoms of stress:
Our bodies react to stress in physical ways. For example, many people feel a tightening of their chest when they feel tension or discomfort. Here are other physical manifestations and mental impacts of stress on the body:
- Headaches or migraines
- Tightening of the muscles
- Chest pains
- Insomnia (difficulty falling or staying asleep)
- Lack of concentration and focus
- Low mood or irritability
- Anxiety and panic attacks
If you can identify with these symptoms and can recognize it’s prevalence in your life, you may be experiencing stress or even chronic stress. It’s important to be aware of how often you feel this way, so you can learn healthy tools to manage it effectively.
Healthy ways to manage stress:
There are many healthy behaviors you can adopt as soon as you feel the physical or mental symptoms of stress.
Here are some ideas:
- Talk it out- Call a friend or loved one and ask them if you can vent. Share with them all your frustrations, stresses, and overwhelm, and let them validate your experiences. You can ask them for advice on how to solve your issues, or choose to just let them hear you out until you feel better.
- Meditate- Find a quiet, calm space to practice meditation. Focus on being mindful and allowing your thoughts to flow through your brain without judgment. Breathe in and out constantly to help your body relax and your brain stop buzzing.
- Exercise- Working up a sweat releases hormones like dopamine, allowing you to feel a rush of pleasure, happiness, and contentedness in a healthy way. It can boost your energy levels while helping you release stress.
- Spend time outdoors- Connecting with nature is good for the mind, body, and soul. You can plant flowers, fruit, or veg, garden, take a hike, watch the waves crash at the sea, or simply lie on the grass and relax.
- Self care- Taking care of your physical and emotional needs may seem impossible when you’re stressed, but practicing self care can only benefit you. Eat healthy, delicious meals, practice a healthy sleep routine, and get yourself a massage or manicure.
- Professional help- If the stress seems to be taking over your life, consider pursuing professional assistance. A kind and compassionate therapist can help you understand where your stress is coming from and what you can do to manage it in your everyday life.
Stress and addiction recovery:
If you or a loved one are experiencing chronic stress, you may find yourself turning to prescription medication, alcohol, or the plethora of illicit substances on the black market. Using these substances make you feel good because they are truly effective at numbing your emotions, making you feel either relaxed or euphoric and somewhat divorced from reality.
The truth is, although it does temporarily provide relief, the problems causing you to feel stress do not magically disappear. And when the effects of the drugs wears off and you need more to numb yourself again, you are setting yourself up for addiction. Ultimately, not only haven’t you dealt with the root cause of your stress, but you’re adding another stressful situation in your life: addiction.
If you can identify with this sad process, you may need to consider new, healthier ways to manage stress. The first step is to find a reputable rehab facility that can help you undergo medical detox to safely rid your system of the substances. At Avenues Recovery, we have helped thousands of people find sobriety, as well as new ways to manage stress and prevent relapse. Reach out to start your journey today!