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Substance Abuse Provides Temporary Relief from Stress

It is well established that the effects of stress can damage people’s mental and physical well-being. It is not so much that stress is bad, but that people have an inability to deal with it effectively. One of the ways that the individual may attempt to manage their stress is by using alcohol or drugs. This type of self medication can provide temporary relief, but is ultimately self-defeating. It can mean that the individual will have more stress in their life than ever, but they will have less of an ability to handle it. There are different techniques that people can use so that they are better to handle stress.

Stress Defined:

Stress is one of those words that people will understand yet struggle to define. Most individuals will be able to give plenty of examples of what it does, but describing what it actually is proves more challenging. Stress is completely subjunctive. People can’t even agree upon what things are stressful and what things are not. A lot of individuals will feel stressed if they are asked to make a public speech, but for others it won’t seem like such a big deal.

One way of defining stress would be to say that it is the body’s way of dealing with a demand. It involves the release of different chemicals in the body so that it is prepared to take action. The fight or flight response is produced by the body when there is a sense of danger.

Stress has developed a bad reputation, but it is essential for survival. If people didn’t react to external events they would be in danger. Stress can also be highly beneficial when it comes to preparation for exams or other important events. It encourages people to put in a lot of effort and it keeps them focused.

The Dangers of Chronic Stress:

If people spend a lot of time feeling stressed it can begin to cause damage both physically and mentally. This is because the chemicals associated with the stress response are only meant to be in the bloodstream for short periods. Those who are chronically stressed will have such chemicals working overtime. The dangers of chronic stress include:

• Chronic stress causes the immune system to become less effective. This is because stress forces the immune system to release chemicals so that they end up being overused. Instead of helping people fight of infections, these chemicals begin to damage the individual’s own organs. This can increase the risk of heart disease.
• Chronic stress leads to fatigue and depression. Those who are dealing with a lot of stress in their lives will have poor mental health.
• It can increase the risk of developing ulcers and digestive problems.
• Many people who are dealing with chronic stress will turn into substance abuse.

According to addiction.com here are 25 Ways to Relieve Stress Without Using Drugs or Alcohol (see original post here)

1. Read a good book.
2. Get out and garden.
3. Listen to music.
4. Practice yoga.
5. Engage in meditation.
6. Take up running.
7. Swim a few laps every day.
8. Float in a pool or body of water.
9. Encourage your sense of humor with laughter.
10. Take up dancing.
11. Learn and practice controlled breathing exercises.
12. Join a cooking class.
13. Volunteer to help others.
14. Spend time with family or close friends.
15. Make an effort to meet new people.
16. Do something special for someone you love.
17. Join a choir or singing group- or learn how to sing.
18. Go on nature walks.
19. Start exercising- and do it daily.
20. Take a brisk hike every day.
21. Plan and make a special meal for your family and/or friends.
22. Give your artistic side wings- start painting, jewelry making, flower arranging, etc.
23. Develop your spirituality.
24. Do something to help children.
25. Celebrate all that is good in your life.

Did you know that only 39% of Americans are aware of the link between alcohol use and cancer? Scientist in the UK have found that certain cancers are more prominent within people that drink more alcohol over others that drink less or don’t drink at all. Alcohol causes 4% of cancers in the UK, around 12,800 cases, EVERY YEAR!

In our bodies, alcohol (ethanol) is broken down and converted into a toxic chemical known as acetaldehyde. This chemical can cause cancer by damaging the bodies DNA and keeping the cells within the body from repairing the damage. The International Agency of Research on Cancer have classified acetaldehyde formed as result of drinking alcohol as being a cause of cancer, along with alcohol itself. The acetaldehyde chemical also increases growth of liver cells, which can lead to changes in their genes and could potentially lead to cancer.

Of course the less you drink the better. Regularly drinking just one pint of beer or one glass of wine can increase the risk of mouth, upper throat, esophageal, breast, and bowel cancers. The more you reduce your alcohol intake, the more you reduce your risk for developing these certain types of cancers. Along with cancer, you will also be reducing the risk for accidents or injuries, high blood pressure, liver disease, and pancreatitis by decreasing the amount of alcohol consumed.

Here are some tips on how to cut down on alcohol use:

• Have more alcohol-free days a week. Set certain days with your partner or friend and help each other stick to it.
• If you are planning to drink alcohol, decide on a limit in advance and make sure you don’t go over it.
• Swap every other alcoholic drink for a non-alcoholic drink.
• Try shandy instead of a pint of beer, or swap some wine for soda and a spritzer.
• Don’t stock up on beer, wine, or spirits at home.
• Finish one drink before pouring another, because topping off drinks makes it harder to keep track of how much you’ve had and when you planned to stop.
• Avoid buying drinks in rounds, that way you don’t have to keep pace with anyone.
• Tell a friend or partner that you’re cutting down on alcohol, they can support you- or even join you.

Information from Cancer Research UK and American Institute on Cancer Research.

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“National Drug and Alcohol Facts Week® (NDAFW) is a national health observance for teens to promote local events that use NIDA science to SHATTER THE MYTHS® about drugs. This online guide gives you everything you need to plan, promote, and host your NDAFW event.”

Test your knowledge by taking the interactive National Drug & Alcohol IQ Challenge quiz here.

Participate in the tenth annual DRUGS and ALCOHOL CHAT DAY to be held during National Drug and Alcohol Facts Week® by clicking here.

Click here for the PDF of the infographic.