Let’s face it – drug use has been normalized in today’s world. Alcohol, predominantly, is placed on a pedestal and accepted as an element of celebration. It is widely offered in social gatherings and rituals.
Furthermore, this culture is heavily mirrored in Hollywood’s glorification of drug use. They perpetuate excitement and status.
Nonetheless, breaking free from such traditions and making healthier choices is possible. This article will guide you through 5 ways to say no to drugs, helping you to break free from the shackles of drug addiction.
“You’re one decision away from a totally different life.”
1. Understand the triggers and take control
So what can make it difficult for a person to remain drug-free? Triggers. Well, a trigger is an element that makes it particularly hard to remain drug-free.
Essentially, it’s anything that revives the thought, memory, or feeling of drug use, and hence, a major cause of relapse for addiction patients in recovery.
Let’s look at the different types of triggers and how to deal with them.
Emotional triggers
These are the internal thoughts, feelings, or emotions that make one tempted to use drugs. For instance, having a bad day at work or school may prompt you to get high to escape reality.
Statistics reveal that 60% of recovery patients relapse due to emotional triggers. Overwhelming emotions such as anxiety and depression may prompt drug use for quick relief and a jolt of happiness.
This sense of euphoria from drugs causes calming effects on the brain by stimulating the release of feel-good hormones.
How to identify and handle emotional triggers
Emotional triggers are often hard to recognize as they feel normal and manifest subtly. Feelings like sadness or boredom might seem unrelated to drug use and build up the cravings over time.
However, with self-awareness one can link drug cravings to their emotional states. Practicing mindfulness and journaling can bring you in tune with your emotions and help you overcome the need for a quick drug fix.
Consider the following questions as part of your mindful reflection:
- What made me angry, sad, or bored?
- What happened right before I felt angry, sad, or bored?
- Why was my immediate reaction to these feelings/emotions?
- How effective was this reaction and did it contribute to my well-being?
- What can I do better?
Environmental triggers
Unlike emotional triggers, external/environmental triggers come in bold neon signs. They are easily identified and, therefore, easy to deal with.
They may range from places to people, routines, or habits. For instance, attending a party where drugs are sold, or that friend’s home where prescription medication is for every Tom, Dick, and Harry.
Any physical place, whether an alley or your home bathroom cabinet that brings episodic memories of your drug use can trigger a relapse.
Statistics reveal that 40-50% of relapses are caused by being in environments of drug use.
How to identify and deal with environmental triggers
Sometimes, you may not realize it until you are knee-deep into drug cravings and looking for a quick fix. No matter how many strides you’ve made in recovery, cravings can be triggered by the least of things.
For this reason, being mindful of your surroundings and how they would affect you is prudent to remain drug-free. It will also help you recognize patterns that led you to chase a high and deal with potential occurrences.
Consider doing the following:
- Reflect on the specific places that make you feel tempted to use drugs.
- Reflect on what smells, or objects ignite your cravings.
- Avoid events, such as parties, concerts, or even a friend’s house, where drugs might be present.
- If the triggering objects are within your personal space, get rid of them.
- Find new hobbies, such as exercising or reading books, that don’t include trigger habits and those that encourage healthier living.
The goal is to build new safe spaces that don’t remind you of your past. This is among the most effective 5 ways to say no to drugs.
Peer pressure
Peer pressure is one of the most common triggers of drug abuse. Your circle of friends directly influences your behavior. Factually, human beings are social creatures.
Therefore, the desire to belong and be accepted as part of a group takes precedence. This may prompt you into doing drugs just to be labeled as “cool”. The fear of missing out (FOMO) is also real and may create the illusion that certain behavior is expected of them.
Other times, friends may explicitly coerce you into doing drugs. “Just try this – everyone is on it” is not new to most young addicts. But how do you say no to drugs peer pressure?
How to deal with peer pressure
Setting clear boundaries with your friends will save you a lot of fuss. Feel no shame in them knowing drugs are a no to you. The right friends will always stick around even when you don’t roll with the crowd.
When you’re in a group, it might also help to keep your hands occupied to cut down the offers. For instance, holding a non-alcoholic drink in your hands might lead people to assume you already had yours.
Additionally, tagging along a sober buddy will help keep you accountable for staying sober throughout the event.
2. Build a support network
Your support network is your cheerleading team. It’s a group of people who you can confide in and they provide you with a sense of belonging. This can significantly help you stay drug-free by holding you down during your rough patches and giving you the strength to go on.
Moreover, a support network holds you accountable for leading a healthy life and isn’t afraid to remind you of your personal goals once you falter.
They fill the void when you need to socialize and can accompany you as you do your hobbies or just seek new ways to reconnect
Usually, a support network can be in the form of:
- A support group such as Alcoholics Anonymous (AA), Narcotics Anonymous (NA), etc.
- A mentor
- Friends or family members
- Therapist or counselor
- Community groups
3. Practice effective refusal strategy
One of the 5 ways to say no to drugs is by honing your refusal skills. This is a secret weapon every recovering addict should have in their sobriety arsenal.
Your refusal tactics will help you overcome peer pressure and remain focused on a drug-free life. So what is the first step in refusal skill? Read on to find out.
Affirming your NO
Here’s a secret – NO is a full sentence. It doesn’t require a further explanation or an apology. As simple as it is, it should be relayed in a clear and affirming way.
It always helps to maintain eye contact to show you mean business and discourage your offerer from more persuasion. Practice saying, “No, thanks. I don’t do drugs,” or “No, I won’t take that.”
Asserting your body language
Believe it or not, how you say your “no” matters. Your body language must also be assertive. Subtle gestures such as eye contact, maintaining a calm, steady voice, or standing tall communicate certainty in your responses.
Nervous behavior such as fidget shows you’re easy to sway and will likely encourage further confrontation.
Putting some fun in it
Humor can help diffuse the tension caused by your resounding turn-down. You could say,
“Pot makes you fat, and stupid, and taints your teeth yellow…I’ll pass.”
“This stuff stunts my thinking. So no, thanks.”
“Sorry, man. Drugs aren’t on my menu today.”
A light tone makes the situation less confrontational, making it easier for you to walk away.
Always have an exit strategy
When the situation is not so accommodating and you don’t know how to respectfully say no, an escape plan can save the day.
For instance, offering to be the designated driver allows you the luxury of saying, “No drinks for me tonight – I’m your ride home.” this frames you as a responsible person concerned for your own safety as well as your friend’s. People are less likely to argue with that.
4. Develop healthy coping mechanisms
If you’re trying to stay drug-free, you will inevitably have to develop alternative coping mechanisms. They will help you avoid falling back into unhealthy habits, replacing them with healthier alternatives, such as:
- Exercising – this helps you blow off some steam and thereby, alleviate stress and improve your moods.
- Exploring new hobbies – try out painting, writing, dancing, hiking, or any other activity you may find fulfilling.
- Meditation and mindfulness – these are effective ways of calming your mind and reducing anxiety.
Once you identify your forte, develop a routine by scheduling and prioritizing self-care. This is imperative to keeping you engaged, and relaxed, and also prevent being overwhelmed with life.
5. Educate yourself and others
Understanding the dangers of substance abuse, its consequences, and preventive measures is paramount to helping you stay drug-free. It will also empower you to educate others on their recovery journey.
This will entail probing questions such as:
● What is addiction and how does it develop?
Drug addiction is the continued dependence on substance use to function normally. Drugs affect the brain’s reward system by triggering the release of dopamine.
Once the brain gets used to this artificial trigger, it develops a tolerance. With time, more of the drug is needed to achieve the same euphoric effects and thus, a dependency develops.
● What are some of the dangerous effects of drug abuse?
Ideally, different substances affect the body in different ways. Stimulants such as cocaine, meth, and nicotine speed up brain activity leading to increased alertness, blood pressure, and heart rate.
Conversely, depressants slow down the central nervous system, leading to relaxation, sedation, and slow heart rate and breathing. They include alcohol, opioids, and benzos.
● How do you quit drugs?
Depending on the level of dependency, quitting drugs can be quite challenging. It predisposes one to severe or acute withdrawal and cravings. Nonetheless, seeking professional help from addiction specialists can help manage detox and offer 24/7 medical assistance.
● How long does the recovery journey take?
There is no one-size-fits-all length of recovery – it varies from person to person and is multifaceted. The kind of substance abuse, the length and frequency of abuse, and the body metabolism of the user are all factors that come into play.
For some, recovery might take just a few months while for others, it might be a bumpy road with releases that last years.
However, the process of recovery is what matters. It is a marathon that involves healing of the mind, body, and soul.
All in all, the above 5 ways to say no to drugs are not just mere tips but a mirror to your new lifestyle. By understanding your triggers, keeping a small support network, raising self-awareness of addiction, and having healthy coping mechanisms, you stand a chance to lead a healthier, fulfilling, and drug-free lifestyle.
