The Spectrum of Substance Use & Abuse

I have recently been giving a lot of thought to what it means to be “addicted” to something. The idea of being an “addict” might draw to mind some pretty frightening graphic images. On the other hand, its commonplace to talk about one’s vices, cravings, those “can’t live withouts” that help us cope with daily life stressors.  When does an innocuous vice become something seriously concerning to your overall health and wellbeing? We all have coping strategies, but when does coping with a problem become its own problem?

Wouldn’t it be nice if I offered you a black and white answer about the when, where, and how we can tell whether we are headed down a dangerous road of addiction, in order to take the next exit before crashing. In reality, however, the road signs that mark danger are extremely subjective, personal and often just out of sight.

Take this example: Work is stressful, and you develop a routine of enjoying a drink at the end of a hard day at work. After a couple of months, one drink doesn’t quite do it anymore- you start having 2, then 3, then 6. Then work becomes a little more stressful, and you decide to start your day with a little booze to take the edge off the morning. It starts to wear off by midday, and you start going to a bar on your lunch break. Before long, you are stashing mickeys in your desk at work. Next your coworker notices and tells your boss. You lose your job, and so you turn to the bottle to help you cope with that- you begin drinking all day at home. Your partner feels neglected and helpless and decides to leave. You want to stop, you see your life crumbling, but you simply cannot live without the alcohol to cope.

This story might sound extreme (“that would never happen to me”), but what the story is trying to emphasize is that substance use can transform gradually and slyly to substance abuse and substance dependence. When was the turning point from manageable to perilous? I want to share with you a tool that helped me understand the grey zones of substance use: a spectrum of substance use. This tool can help you self-assess where you are at with your vice or vices of choice, in order to empower you to acknowledge what might be one of those obstructed road signs, and/or to seek the appropriate help. 

Beneficial:

- Use has positive effect on health, spirituality, or social life (e.g. coffee to increase alertness, traditional herbs for cultural purposes)

Non-Problematic:

- Recreational, casual, or other use that has insignificant health or social impact  (e.g. drinking socially or on special occasions)

 Problematic:

- Use that starts having negative health consequences for self, family/friends, or society at large (e.g. getting sick, missing work or school, missing social events, getting in trouble with the law…)

Dependent:

- Use that has become habitual despite the negative health and social impacts (e.g. getting in a car accident under the influence, friends and family cannot stand to be with you…)

  

    

The purpose of giving you this tool is as much about helping you to understand and identify the different categories of use and the associated risks and symptoms, as it is about recognizing the grey zone between each category. The grey zone is where it is exceedingly important to ask yourself how you are doing, and to have conversations with those around you. Recognizing and naming where you are along this spectrum is nothing to be ashamed of. Life is far from easy and we all need coping strategies to help us through. The key is to find adaptive healthy coping strategies that help you to soothe yourself in the short term in a way that does not undermine your well being in the long term (e.g. talking to loved ones, exercise, massage, artistic expression…). What are some of your healthy coping strategies? What could they be? Have these conversations with supportive loved ones, experiment with your coping strategies, and learn what you are capable of.

by Naomi Adams, Graduate Intern

Mindfulness in the Workplace -- Week 2

With the hectic pace of my first week back to work behind me, I’m beginning to reflect upon my own use of mindfulness within the workplace. Last week, I put forward the intentions of 1) reducing my negative thoughts towards everyday occurrences, and 2) avoiding the attachment of meaning to stressful events in my life. Thrown back into work without the luxury of prep time contributed to the amount of negative thoughts which I inevitably had surrounding work, but I’m conscious of the effort I have made to understand the underlying root of these feelings. As I watch my coworkers scramble to complete lesson plans, set up classrooms, and keep track of wandering students, I wonder about their own negative thoughts directed towards the work day. Are they aware of the dark cloud which seems to follow them around the school as they stomp towards the oh-so important coffee pot in the staff room? I posed this question to a few teachers, and many of their responses were the same: I don’t have time to think about it. This aspect of time is one which I myself have used to excuse my lack on mindfulness on a daily basis. It certainly takes more time to act in a calm, collected manner, in comparison to the primary reaction of negativity which seems to be the norm…right? On the surface, it may seem to be the correct answer, but I would argue that personal sanity is far more essential than saving a few seconds throughout the day. Lack of time throughout the day adds to the amount of stress and negativity which we all feel, so how can we slow down our pace and quiet those thoughts which contribute to our proverbial storm clouds?

My own storm clouds have reduced this week through the simple act of communication. I have become mindful of the way I interact with others, particularly when it comes to my body language and facial expressions (I have a notoriously expressive face…it has gotten me in trouble on numerous occasions!).  When I’ve noticed coworkers huffing over a misbehaving child or an over involved parent, my first question has been “what’s going on?” Such a simple questions, yet it has so many underlying meanings. By asking “what’s going on”, there is an aspect of care communicated, and an invitation to share thoughts and troubles. With each of these questions, I’ve received not only a waterfall of problems, but also the positive response of “thanks for asking”. These conversations inevitably have led to my own realization that I am not the only one having a hard time transitioning back into the workplace. The negative thoughts which I am having are shared with the majority of staff, prompting me to suggest that we made an effort to share our feelings with one another on a weekly basis. Whether it is a quick coffee or an extended lunch, the ability to share negative thoughts increases our awareness, and therefore mindfulness within situations which may seem rife with stress at the time. Encouraging these positive interactions has become my goal for the coming week, as well as continuing to reduce my own negative reactions to everyday occurrences. Check back in the coming weeks to continue this journey towards mindfulness with me!

by Annelie Nilsson, Graduate Intern