The Emotional Side of Making Substance Use Changes
Changing your relationship with substances can be one of the most powerful, and emotionally layered experiences you’ll ever go through. Whether you’re aiming for sobriety, practicing moderation, or just looking to create a healthier balance, the process is much more than cutting back. It’s a deeply personal journey that can affect every part of your life: how you see yourself, how you connect with others, and how you move through each day.
There are common emotional responses that tend to surface during this kind of transition, along with practical ways to navigate them with self-compassion and clarity. Whether you’re on this path yourself or supporting someone else, understanding these emotional patterns can help turn challenges into meaningful opportunities for growth.
Why emotions run high during substance changes
When changing your relationship with substances, you’re likely to notice shifts in your mood, motivation, energy, and emotions. The rollercoaster you’re on could, at times, feel uplifting, scary, and uncertain. This is a normal part of the process. The intensity that occurs when changing your relationship with substances isn’t just a matter of willpower or self-discipline; it’s the result of deep biological, psychological, and social shifts happening all at once.
Biological factors
When you change your substance use, your brain goes through a major rebalancing act. Substances often give your brain a shortcut to feeling good by boosting chemicals like dopamine and serotonin that are linked to pleasure, relaxation, and excitement. Once those shortcuts are gone, your brain has to relearn how to regulate those feel-good chemicals on its own. During this adjustment period, it’s normal to feel emotionally off balance while your system finds its new rhythm.
Psychological shift & social change
For many people, substances aren’t just habits; they’ve become ways to cope, part of your identity, or even how you connect with others. Letting go of that can bring up some tough emotions that may have been buried or hidden. It also means learning to see yourself in a new light and finding healthier ways to navigate life without relying on substances to manage them.
This relationship is also woven into your social life, daily routines, and the environments you’re used to. When you start to make changes, it often means rethinking where you hang out, who you spend time with, and how you handle everything from celebrations to stress. These shifts can stir up a lot of emotions, but they’re also part of creating new, healthier patterns that truly support you.
Common emotional experiences
- Grief: It can be an unexpected part of changing your relationship with substances. It likely accompanied you during time with friends, going to events or spending time alone. It’s completely normal to mourn the comfort, celebration, or sense of connection it once provided. This grief might show up as sadness, nostalgia, or even questioning who you are without it. While it can feel unsettling, it’s actually a sign that you’re moving through an important and natural part of the transformation process, not doing something wrong.
- Anxiety: This emotion is common when you are making changes, since it may have helped you manage stress or navigate social situations. Without substances as a buffer, you might feel more exposed, experience racing thoughts, restlessness, or even panic attacks, and find social interactions more challenging. While it’s uncomfortable, this anxiety is a natural part of your body adjusting and learning healthier ways to cope.
- Boredom: It can catch you off guard when you step away from substances, since they often add excitement or fill up your time. Without the stimulation it can provide, you might feel restless, lose interest in things you once enjoyed, or start craving something new. While this phase can feel empty, it’s also a chance to reconnect with what really brings you joy and purpose.
- Irritability: This is normal when you’re adjusting to life without substances, as your emotions can feel more intense while your system recalibrates. You might find yourself snapping over small things, feeling impatient, or experiencing mood swings, which can be frustrating but are just signs that your emotional landscape is shifting. It’s important to be gentle with yourself during this phase.
Supporting You Through These Changes
Navigating the emotional ups and downs that come with changing your relationship with substances can be incredibly challenging. As you go through this process, it’s important to have strategies in place to help you move through difficult emotions with patience and self-compassion. Here are a few practical approaches to help you manage the emotional complexity of this transition:
- Practice mindfulness and meditation: Take time to center yourself each day with mindfulness exercises or meditation. This can help you stay present and avoid getting overwhelmed by emotions.
- Journal your feelings: Writing down your thoughts and emotions can help you process what you’re going through and gain perspective on your experiences.
- Reach out for support: Whether it’s a therapist, support group, or close friend, talking to others who understand can provide comfort and reduce feelings of isolation.
- Develop healthy coping mechanisms: Try replacing old coping strategies with healthier alternatives, like exercising, practicing deep breathing, or engaging in creative activities that bring you joy.
- Be gentle with yourself: Understand that setbacks are part of the process. Give yourself permission to feel and take breaks when you need to, without judgment.
The emotional journey of changing your relationship with substances is a powerful reflection of its significance. The ups and downs you experience aren’t signs of failure, but natural, necessary parts of growth and healing. I often work with many individuals who fear the changing emotional landscape. But with the right strategies in place and a shift in perception, you can begin to embrace and allow yourself to move through these emotions with confidence and trust. On the other side is clarity, deeper connections and a renewed sense of purpose. Every emotional hurdle you face is proof of your resilience and commitment to living more fully.
Whether you’re navigating this change yourself or supporting someone else, approach the process with curiosity, compassion, and a steady commitment, rather than expecting perfection. ALAViDA Substance Use, a product of LifeSpeak Inc., is here to help you change your relationship with substances, including alcohol. Wherever you are on your journey, we offer a range of support options to help you make meaningful, positive changes. Access this link to explore further.
About the Author:
Brianne is a Certified Canadian Addiction Counsellor, a Registered Professional Counsellor – Candidate, and a Certified Clinical Trauma Professional. She is a registered member of the Canadian Addiction Counsellor Certification Federation and the Canadian Professional Counselling Association. For over a decade, she has been committed to training and supporting individuals and families within the private and public sector. Brianne brings a unique, holistic approach to understanding and treating substance use behaviors.