Why People Turn to Substances in Difficult Times
No one wakes up one day and decides to develop an addiction. Usually, it starts with a quiet desire for relief. A way to lower the volume on a stressful day or blunt the edge of a painful memory. Some choose a glass of wine or beer. Others take an extra Xanax to quieten the late-night anxiety.
These substances provide immediate, physical relief, even if it's brief. But over time, what started as a coping strategy can quietly turn into a pattern that is hard to control. According to a 2024 SAMHSA survey, roughly 48.4 million Americans from the age of 12 upwards had a substance use disorder in 2023. Some of them started the way we illustrated above.
The purpose of this guide isn’t to glamorize substance use. It’s about understanding the why so that we can know how to make things right.
Why People Turn to Substances During Difficult Times
People resort to alcohol or drugs because they work. At first, anyway. They often reach for substances to manage:
Stress and burnout
Anxiety
Trauma and past memories
Grief and loss
Loneliness and isolation
Emotional exhaustion
Substances can numb these problems. Take alcohol. One study found that about 90% of regular drinkers do it to ease stress and forget their worries.
Still, not everyone who drinks to cope gets addicted. The risk climbs when you can't get through the day without taking something.
When Coping Becomes Reliance
So when does coping slide into addiction? It happens when substance use starts becoming something you rely on rather than something you occasionally turn to for relief. This is known as substance use disorder, or SUD.
Signs that coping is turning into a habit include:
Using more often or needing larger amounts to get the same effect
Feeling like you can't relax or function without using
Automatically reaching for drugs or alcohol when stress hits
Having strong cravings or struggling to cut back
Continuing to use even after it causes problems at work or home
This change usually happens quietly, and you might not notice until it's already become part of your routine. And as Charlie Mills, a former substance abuse therapist, puts it, “Eventually the coping mechanism becomes the problem.”
What Healthy Coping Looks Like
There's nothing wrong with wanting to take a break. Everyone needs rest, distraction, or time to recover. The difference is whether you're finding ways to process what you're experiencing or simply trying to shut it off completely. The former is healthy coping. The latter can become unhealthy when it turns into a pattern of everyday substance use or avoidance.
Healthier coping strategies can include:
Talking with someone you trust
Exercising or taking a walk
Getting enough sleep and maintaining regular routines
Journaling or practicing mindfulness
Seeking professional counseling
But healthy coping may not be enough once addiction or physical dependence has developed. Take alcohol addiction, for example. The team at Legends Recovery Centers explains that stopping alcohol after a person has become dependent can quickly lead to withdrawal symptoms. These symptoms result from the brain and body attempting to function without alcohol, and they can be uncomfortable and distressing.
This is why alcohol detox is best done in a clinical setting and handled by trained professionals.
Knowing It’s Harmful Doesn’t Mean It's Easy To Stop
Addiction isn't a matter of poor decisions or weak willpower. Many people know their substance use is damaging their lives, careers, and relationships. They feel guilt and shame. They promise to stop. And then they return to the same behavior.
This isn't a character flaw. Addiction involves physical dependence, cravings, emotional triggers, and deeply established habits. Your brain rewires itself around the substance. Stopping isn't just a choice. It's a process, which is why structured treatment matters so much.
A new NSDUH analysis found more than 52 million people met SUD criteria in 2024, yet only 10.2 million received treatment. This left over 40 million people without formal care.
If you're part of the 40+ million, it's important to remember that it's not about willpower. You need structured support and professional care to address both substance use and the challenges that may be contributing to it.
How Therapy Can Help Build Healthier Coping Strategies
Good therapy is one of the biggest things anyone battling addiction can do for themselves. It's basically the foundation for healthier coping once dependence has set in.
Therapy starts with understanding. It gives people a space to understand what's driving their substance use. It helps them see patterns, identify emotional and environmental triggers, process unresolved trauma or grief, and teach emotional regulation skills.
This doesn’t mean that therapy is a guaranteed cure. Some studies estimate that up to 60% of people who recover from SUD relapse within the first year. But that also means up to 40% do recover, and proper treatment and therapy give people that fighting chance.
Quick Check: What to Do When Coping Is Turning Into Addiction
| Sign | What to Do |
|---|---|
| Using more often or in larger amounts | Track your use honestly for two weeks. |
| Can't relax without it | Pay attention to how often you're using and what triggers the urge. |
| Cravings or trouble cutting back | Consider joining a peer support group for additional support. |
| Guilt or broken promises to yourself | Seek structured support rather than relying on willpower alone. |
| Substance is your only coping tool | Explore treatment options and healthier coping strategies. |
Frequently Asked Questions
How do I know if using drugs or alcohol to cope hasn’t crossed the line into addiction?
You can recognize if your effort to cope has become SUD if you suddenly realize that you now need higher amounts of the same drug or alcohol to get the same effect as before. Another sign is when drug and alcohol use starts affecting the things that matter to you.
Can I break a substance dependency on my own using just willpower?
Motivation and the willingness to stop are the first step, but it takes a lot more than that. Addiction essentially affects parts of the brain, making it very difficult to stop based on willpower alone. Professional treatment and peer support greatly increase your chances of lasting recovery.
What should I do if a loved one is using substances to cope with grief or trauma?
It's important that you approach them with empathy and not judgement. They might be fighting private battles and think that alcohol or drugs are the only way to get relief. But even as you provide support, understand that the best thing you can do for them is connect them with professional help.
Wrapping Up
Addiction is more than a poor choice or weak will. For many people, substance use began in an attempt to fight and win their private battles. Of course, this doesn't take away personal responsibility. But it creates a clearer path toward recovery.
If you've been using drugs and alcohol to cope and you can see that it's doing more harm than good, now is the time to seek support. Recovery can help you learn better ways to handle life, but it has to start today.