How to Prevent and Quit Drugs

It might not be hard to meet someone whose life has been completely derailed due to substance abuse. Many people have used drugs and later regretted their choices, but that person shouldn't be you! And if you are already addicted, understand that you can break free from drugs.

Set personal goals for yourself. Studies have shown that if you have goals in life (and someone to support you in achieving them), you are less likely to use drugs, as it encourages you to think about your future desires and the actions that will lead you to your goals. On the other hand, drugs are only temporary pleasures that make you feel 'happy' for a brief moment, regardless of how they affect your future.

• If you are tempted to try drugs, even just once, think about how it will affect your goals. How can you achieve your goals if you become addicted to an expensive/illegal drug, end up in prison, or have a criminal record for drug use?
• Setting goals can also boost your self-confidence. When you believe in yourself and your ability to achieve your goals, you will likely be less inclined to use drugs.
• Setting and achieving goals is especially significant when trying to quit drugs. It proves that you can accomplish anything you set your mind to, including getting drugs out of your life.

Spend time with those you care about. The bond with your family and loved ones is a protective factor against drug use. In other words, you'll be less tempted by drugs if you have a close relationship with your family and friends.

• If you feel pressured or curious about trying drugs, don't keep it to yourself. Talk to someone you trust and respect. An outside person can offer advice and support, both of which are crucial in avoiding drugs.

Share what's happening with someone. If you are constantly pressured or even forced to try drugs, you need to talk to someone who can handle the situation, such as your parents, a teacher, or a counselor. You don't have to face this pressure alone. Support from others will provide the strength to resist drugs.

Find an activity that brings you joy. If you are drawn to drugs to experience pleasure, keep your mind away from them by engaging in fun and interesting activities.

• For instance, instead of thinking about drugs, you could pick up a hobby, spend time having fun with friends, play exciting games, or help others to feel good. This will help you find new meaning in life.
• You could go for a run, lose yourself in a good novel, chat with family or friends, play an exciting video game, or actively solve issues and negative thoughts by seeking guidance from a counselor.
• Talk to friends about how you're feeling, or participate in recreational activities like going to the movies.

Stop before you start. If someone tries to pressure you into using drugs, decline and walk away. If you're worried about peer pressure, remind yourself that true friends will respect your decision to say 'no' to drugs and won't force you to do something you don't want to. If they behave otherwise, you might consider finding new friends.

Keep your distance. If you notice that a family member or friend is using drugs, stay away from them and never follow in their footsteps. If possible, talk to a trusted adult who can guide or support you. A strong support system is essential in maintaining a drug-free lifestyle.

• Be aware that drug addicts can influence other family members, so if someone in your family is addicted to drugs, you also face higher risks of falling into drug use, and you will have to put in more effort to stay away from it.
• If your friends are using drugs, find new friends. Surround yourself with people who don't use drugs, who believe that staying sober is the best way to live. Adolescents are more likely to follow peer pressure when it comes to drug use.

Avoid Temptations. If you know that a group at school is using drugs, don't associate with them. Instead, look for friends who are interested in more enriching activities.

• If you encounter drugs at a party you're attending, simply leave. Peer pressure can make you feel weak, even if you think you're strong enough to resist.
• Social influence is powerful, and it can lead to an inclination to fall into drug use. Social media can also impact you in terms of drug use. If you notice drug-related content on your social media, consider blocking these sources of influence.

Reflect on the Temptation Within You. If you still feel tempted when alone, such as being curious about trying Adderall from your cousin, you can fight that urge. Ask yourself, "Why do I really want to try this?" What is driving the desire?

• Maybe you think everyone is doing it, and you want to fit in with your friends by joining in. Remind yourself that not everyone uses stimulants. In fact, the use of drugs is decreasing among young people. There are plenty of great and healthy ways to connect with friends, like sharing hobbies or playing sports together.
• If pressures and stress push you towards drugs, understand that many people turn to stimulants as a way to relieve stress, but it's harmful. There are other ways to de-stress, such as exercise, yoga, and meditation. If you're feeling tense, talking to a counselor can help.
• If you're still a teenager, remember that you're not fully developed in decision-making skills. Using drugs is a decision that could haunt you for life. Will your future self thank you for trying drugs today?

Firmly Refuse. At some point, you may be tempted to try drugs. Be firm and say "no" without hesitation. Hesitation opens the door for your friends to pressure you.

• If asked for a reason for your refusal, you don't need to explain. Just say that you don't use drugs. If you provide reasons, you're leaving room for further discussion, and they might try to convince you.
• People may try to sway you with phrases like "But everyone does it" or "Just once won't hurt." Stay firm. You can tell them that the number of young people using drugs has decreased, so not everyone does it, and neither do you. Or you could simply say, "No, I won’t try it, not even once. I don’t need it."

Maintain Positivity and Energy. Keep your mind active and stay positively connected with the world around you. If you stay engaged, busy, and active, you won’t have time to think about drugs. Boredom can lead to drug use, so as long as you avoid feeling bored, you’re less likely to be tempted.

• Learn a new language. Pick up a hobby. Teach yourself to play an instrument. Volunteer in your community. Activities like these will enrich your life (and encourage recovery), helping you steer clear of drugs.

Find What Brings You Happiness. Depression and low self-esteem can lead to drug use. If you're dealing with depression, you should seek a counselor to help you overcome it. Additionally, you're less likely to fall into drug use if you have high self-esteem and pursue things that bring you joy.

• Make a list of things that make you happy. Choose some achievable tasks, like cooking a simple meal or watching a movie, and regularly incorporate these activities into your life.

Understand why people turn to drugs. Trying to self-medicate can lead individuals into the trap of drug addiction. They become ensnared in the cycle of addiction due to withdrawal symptoms. To break free from drugs, the first step is addressing the physical symptoms at medical facilities. There, you can engage in programs that treat withdrawal symptoms (which can sometimes be life-threatening), followed by addressing emotional issues that led you to use drugs to numb emotional pain.

• Drug users are not inherently 'bad' or 'immoral'.
• People with addiction often simply cannot 'break free from drugs'. The cravings influence the brain, making it hard to quit—though not impossible.

Identify your triggers. If you have used drugs in the past, pay attention to the triggers that lead you to use drugs. These can include certain paraphernalia, specific friends, a particular place, or even a song that you used to listen to while using drugs.

• Eliminate all triggers that may tempt you to use drugs. Delete that song from your playlist, dispose of any paraphernalia. You will be less likely to relapse if these triggers are permanently removed.
• You may also need to avoid places where you previously used drugs. This may be challenging, but it will help you stop using drugs.

Join a support system based on family or community. Support is not only crucial in staying away from drugs but also in overcoming addiction. A support group can be instrumental when you're struggling to live a life free from drugs.

• To find a support group, you can speak to a doctor, counselor, search for local support groups, visit religious institutions, or reach out to organizations that help people battling addiction in your area or country.

Try the 'surfing the urge' technique. This is a mindfulness exercise that helps you experience and 'ride out' cravings until they fade away. Imagine you're a surfer gliding over a wave of cravings until it breaks into smaller, manageable pieces. The 'surfing the urge' technique is often more effective than ignoring or suppressing the craving.

• Tell yourself that this may not be the first time you've experienced the urge to use drugs. Has this craving occurred before? The answer is likely 'yes'. Remind yourself that this, too, shall pass. The craving is real, but you don’t have to act on it.
• Notice your thoughts and sensations while going through the craving. For example, you may feel a powerful urge compelling you to use drugs. You might sweat, feel itchy, or restless. Acknowledge these sensations. Remind yourself they are just thoughts, and they don’t hold true power over you.
• Focus on deep breathing while 'surfing the urge'. Breathe slowly and steadily. This practice helps you focus on the present moment rather than the craving.

Tell yourself to wait for 10 minutes. If the craving becomes overwhelming, delay it by setting a 10-minute timer for yourself. Just 10 minutes, no longer. You can do it. If after 10 minutes the craving still persists, tell yourself to wait another 10 minutes. Continue delaying until the craving fades. The craving will pass if you give it enough time.

Eat a balanced diet. Our mental and physical states are intricately connected, as the mind involves complex brain functions, which are biological and part of the body. This means that physical health is linked to mental health. Poor mental health is often associated with substance use, and physical health supports mental well-being, making maintaining a healthy body crucial for overcoming addiction. One way to maintain good health is by eating nutritious foods.

• Consume whole foods like lean meats, nuts, fruits, and vegetables. You might even discover a passion for cooking, which could help build self-esteem and turn into a hobby that supports your recovery from addiction.

Exercise regularly. Physical activity releases endorphins, which make you feel good in a healthier way than using substances. Exercise reduces stress and can even alleviate mild depression. Stress and depression increase the likelihood of turning to drugs, so it's vital to exercise regularly to stay away from drugs.

Avoid excessive caffeine consumption. Too much caffeine can make you feel jittery and anxious, which increases stress levels. This heightened stress can make you more prone to turning to other substances to cope with the nervous energy caused by caffeine.

Get enough sleep. Sleep deprivation can negatively impact mental health, leading to feelings of exhaustion, sadness, and anxiety, all of which can increase the likelihood of turning to substances to escape these unpleasant emotions.

Relax your body and mind. Practice relaxation techniques to maintain both physical and mental well-being. Relaxation methods can help reduce stress caused by negative emotions such as muscle tension. Stress is a common reason people resort to drugs, so managing stress is key to avoiding substances.

• Use visualization techniques. This method involves imagining peaceful, calming images. For instance, picture a serene beach scene in your mind, and immerse yourself in it with all your senses—smell the ocean air, feel the breeze and the sunlight on your skin, and fully embrace the moment.
• Try exercises like yoga or tai chi.

Practice meditation. Meditation is a powerful stress management tool that helps you focus on your breath and become more aware of your body. Meditating can help you regain calm when facing cravings for alcohol or drugs. Those who meditate tend to have a higher success rate in staying away from substances long-term.

• Find a comfortable, quiet place to sit for about 10-15 minutes.
• Focus on your breathing, inhaling deeply and evenly.
• Whenever thoughts arise, let them pass without judgment. Return your focus to your breath.

Try dynamic relaxation exercises, tensing and relaxing your muscles. This exercise helps you distinguish between the sensations of tension and relaxation in your muscles. Focus on slowly tensing and then relaxing each muscle group. It helps you feel the difference between stress and relaxation, allowing your mind to shift away from tense thoughts.

• Start with your toes. Tighten them for 5 seconds, then relax for 5 seconds. Pay attention to the sensation of relaxation. Gradually move up your legs, thighs, hips, abdomen, shoulders, arms, neck, and face.

Seek Counseling Support. Individuals recovering from addiction require guidance and treatment. The counseling process can offer the necessary support to resist the temptation of drugs while trying to quit or during recovery.

• Behavioral treatments, such as cognitive-behavioral therapy, are effective in helping drug addicts control their urges and stop using drugs.
• Family therapy may also be beneficial, especially when family conflicts contribute to the addiction.
• Preventive control therapy uses positive reinforcement to help you stay away from drugs.

Consider Rehab Facilities. Both inpatient and outpatient rehabilitation have their pros and cons. Inpatient rehab facilities provide strict supervision, eliminate the possibility of drug use, and detoxification occurs relatively quickly. However, the cost of inpatient facilities can be high, and they limit your other activities, such as work. Outpatient rehab programs are more affordable and less disruptive to daily life. However, they might not be as effective, as you may still have access to drugs outside. The best choice depends on several factors, including the type of substance used, the duration and severity of abuse, the patient's age, any co-occurring medical or mental health conditions, and other factors.

• You can search for rehab centers online.
• People with severe substance use issues, a long history of abuse, involvement in illegal activities, or social difficulties related to drugs are often treated in inpatient rehab facilities.

Find a Sponsor. Many peer support groups assign sponsors to assist new members. A sponsor is someone who is also in recovery and will guide you through the steps of the recovery process. A good sponsor will:

• Help you grow, become more helpful depending on your personality.
• Encourage you to be more self-reliant, love yourself more, be more energetic, less sensitive, and more ready to take control of your life.
• Not allow you to depend too much on them and will always be there when you haven't made enough progress.

• Talk about your temptations with trusted individuals; they will understand and help you avoid these temptations.
• If you have issues with substance use, speak to a counselor or consider joining support groups.
• Never abuse medication. Drugs are also considered stimulants if misused.
• Be brave and never hesitate to say "NO" when someone offers you drugs or alcohol.
• Educate yourself on the subject. Being aware of what might happen means you're halfway through the battle against drugs.