Feeling stressed is normal when things change or get hard. But too much stress can make people feel sick or unhappy. It’s important to learn healthy ways to deal with stress and feel better.
People can feel stress from many things. Some stress is small, like taking a test or going to the dentist. Other stress is big, like losing a loved one or not having enough money or food. Stress can make people want to use drugs or alcohol to feel better. But there are safer ways to cope.
Examples include:
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A test at school
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A first date
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A dentist visit
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A big sports game
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Feeling sad or worried
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Not having enough money
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Not having enough food
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Losing someone you love
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Trouble at home
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Mental health conditions
Stress can lead to people using drugs or substances to deal with their stress.
Coping Strategies
Meditation
Take 5 minutes to sit quietly, breathe deeply, and notice how you feel.
Self-Reflection
Write in a journal about what you're thankful for and how your day went. It helps you understand your feelings.
Physical Activity
Move your body! Go for a walk, play a sport, or hike somewhere you enjoy.
Limit Screentime
Try not to spend too much time on your phone, computer, or video games. Set a timer and stop before bedtime.
Get Good Sleep
Sleep helps your body and mind feel better. Aim for 8 hours each night. A cool room helps you sleep well.
Talk to Someone You Trust
Share your feelings with a friend, parent, or mentor. Talking helps, especially when someone listens and gives advice.
Stop and Think
Before you act or speak, take a moment to think. It’s hard when you’re upset, but thinking helps you make smart choices.
Stress
Refusal Skills
It’s important for kids and adults to learn how to say ‘no’ to drugs and alcohol. Knowing how to say no in a strong and respectful way can help stop drug use before it starts.
Say "No, thanks."
Look the person in the eye and speak clearly. Keep it short and simple.
Practice saying no.
Think of a real situation you might be in—like at a party or with friends—and practice what you would say.
Plan ahead.
If you know people might be using substances at a party or event, bring your own snacks or drinks that don’t have drugs or alcohol.
Ask for help.
Talk to someone you trust about your goals to stay drug-free. Let them know why it’s important to you.
Avoid risky places.
Try not to go where people are using drugs or alcohol.
Leave if you feel uncomfortable
Hang out in places where you know people won’t be using.
Ask friends not to bring drugs or alcohol when you’re together.
Speak up.
Tell your friends not to pressure you.
Remind them that you’re choosing not to use substances.
Remember: It’s your choice.
You’re not being forced—you’re choosing to stay healthy.
You don’t need drugs or alcohol to be cool. It’s your life, not theirs.
Stigma
Stigma means people have negative thoughts about others because of something they’re going through. People who struggle with drugs or alcohol often face stigma. This can make them feel alone and stop them from asking for help.
Stopping Stigma
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Substance use disorder is a disease. It can happen to anyone. Drugs and alcohol change the brain and can cause serious problems in life.
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Use kind and respectful words. Don’t call people names like “addict” or “junkie.” Say “a person with a substance use disorder” instead.
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Learn and share facts. Understanding how substance use works and how people get better helps stop judgment and stigma.
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Make treatment easier to get. Everyone’s path to recovery is different. Our community needs more places where people can get help
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See the person, not the problem. People are more than their illness. Treat them with care and respect.
Recovery
Some people think recovery doesn’t work—but that’s not true!
Substance use disorder is a long-term illness. It can’t be cured, but it can be treated and managed. With the right help—like medicine, therapy, and support groups (such as AA)—people can get better. Recovery can even help the brain heal from the damage caused by drugs or alcohol. The brain can heal.
In pictures of the brain, you can see bright spots (called dopamine receptors) coming back after someone stops using drugs or alcohol. This shows recovery is working! Relapse is part of recovery.
Sometimes people slip and use again. That doesn’t mean treatment failed. It’s part of the journey. Treatment keeps improving. Medicines and support for substance use disorder are getting better all the time to help prevent relapse and support recovery
