Practical strategies for managing substance misuse
Making changes to substance use isn’t just about stopping; it’s about understanding why you use, recognising what triggers you, and finding new ways to cope.
You might feel unsure about cutting back or stopping. That’s a really common experience. Substances may have helped you in some way, whether by numbing pain, easing stress, or providing an escape. It’s okay to acknowledge that.
But if you’re here, you might be noticing that the downsides of using are outweighing the benefits. That’s an important realisation. Even small steps now can help you feel more in control.
On this page, you'll find simple strategies to help you manage cravings, reduce use, and regain a sense of balance.
Noticing and managing your triggers
Certain people, places, situations, or emotions can make it harder to resist using substances. Recognising these triggers can help you plan ahead and respond in a way that supports your wellbeing.
Common triggers can include:
- Seeing the substance: Just spotting alcohol or drugs can bring up the urge to use
- Stress: Work, money, major life changes, or everyday pressures
- Certain locations: Bars, a friend’s house, or even work if it’s tied to past use
- Strong emotions: Loneliness, boredom, shame, fear, insecurity, or exhaustion
- Specific people: Friends, co-workers, or family members who use substances or encourage you to
- Dates and times: Weekends, evenings, holidays, or anniversaries that bring up tough emotions.
If you’re not sure what your triggers are, try keeping a small journal or notes on your phone. Over time, you may start to notice patterns.
Tips for reducing and managing triggers
If certain triggers make it harder to avoid substances, small changes in your environment and routine can help.
You don’t have to change everything at once; even small adjustments can make a big difference.
- Limit access
If having substances around makes it harder to resist, you can try:
- Getting rid of alcohol or drugs at home
- Asking someone you trust to help you dispose of them
- Avoiding ‘just in case’ supplies. (If it’s not easily available, it’s easier to say no.)
This isn’t about punishing yourself. It’s about making things easier for the future you.
- Avoid high-risk situations
Some places and social settings make it harder to say no. It’s okay to set boundaries around situations that put you at risk.
You can try:
- Skipping parties, bars, or gatherings where you know substances will be present
- Taking a break from people who encourage or normalise substance use
- Finding social activities that don’t involve substances like meeting for coffee, going for a walk, or seeing a movie.
You don’t have to cut people out of your life completely. But creating some distance from certain situations can help you focus on your goals.
- Plan ahead for triggering dates
Holidays, anniversaries, and other milestones can bring up tough emotions. If you know a difficult date is coming up, you can:
- Spend time with supportive people: Plan to be around friends or family who encourage your decision to cut back
- Change your routine: If you usually drink or use on certain dates, plan something new, like a day trip, a creative activity, or volunteering
- Acknowledge your feelings: It’s okay to feel sad, lonely, or overwhelmed. Things like journaling, talking to a trusted person, or practising self-care can make a big difference while you work through this transition period.
Making changes doesn’t have to happen all at once. Even small adjustments add up over time, helping you build confidence in your ability to cope without substances.
If something doesn’t work right away, that’s okay. It’s all part of finding what works best for you.
Stopping use of substances suddenly can feel uncomfortable and might even be unsafe for some people.
It’s important to talk to an Alcohol or Other Drug (AOD) professional or a GP before you make any sudden changes to your drug or alcohol use.
Breaking an addiction can leave you feeling overwhelmed, distressed, and alone. If you need someone to talk to, Lifeline crisis supporters are here for you 24 hours a day, 7 days a week via 13 11 14, text, and chat. If life is in danger, call 000.
You can learn more about support options for substance misuse by clicking here.
Managing urges
Some triggers can’t be avoided. Having a plan for when cravings hit can help you feel more in control.
When urges come up, you can try:
- Pausing and distracting yourself
Cravings feel intense in the moment, but they usually pass. You may find it helpful to employ a strategy called The 3 Ds:
- Delay: Decide how long you want to delay using the substance. This can be 5, 10, 30 or 60 minutes. Choose a length of time that feels achievable for you in the moment.
- Distract: Do something that will occupy your thoughts and attention during this time. This could be:
- Walking
- Listening to a podcast
- Watching a movie or TV show
- Going to the gym
- Taking a shower.
- Decide: After you delay and distract, you can decide whether you want to use the substance. You may want to consider:
- The advantages vs disadvantages for using the substance
- Why you didn’t want to use the substance in the first place
- How you might feel once the substance’s effects have worn off.
- Removing yourself from the situation
Being around certain people, places, or activities can trigger substance use, sometimes without you even realising it.
If certain places, people, or activities make you want to use, stepping away, even briefly, can help. Over time, avoiding triggers can weaken the connection between them and the urge to use.
- Reaching out for support
Substance use can feel isolating, and cravings can be harder to manage alone. Talking to someone you trust can:
- Lighten the emotional weight
- Help you feel less alone
- Provide encouragement and accountability.
- Practising self-care
Many people use substances as a way to cope with stress, boredom, or difficult emotions.
Finding other activities that help you feel good like:
- Exercise or movement
- Drawing
- Cooking
- Spending time with supportive people).
Over time, these activities can replace substance use as your go-to coping strategy. Click here to learn more about self-care and how to get started.
- Using grounding techniques
Cravings and distressing emotions can feel all-consuming, making it hard to think clearly. Grounding techniques, like the 5 senses technique, can help bring you back to the present moment and calm your nervous system.
This can reduce the intensity of cravings and give you a sense of control when emotions feel overwhelming.
Click here to explore different types of grounding techniques.
These strategies aren’t about willpower; they’re about giving yourself tools to manage cravings and triggers in a way that supports your wellbeing. The more you practise them, the easier they become.
Want to try something now?
A grounding technique like box breathing can help ease distress and shift your focus. You can follow along with the video below.
Remember, these are just a few small steps you can take to avoid using substances the next time you want to. Keep reading for long term strategies that work to stop or minimise your use.
You may also find it helpful to listen to someone who's been in your shoes and found support. Watch Jay's story below.
