Understanding Substance Use

Understanding Substance Use - Tips for Nurses and Midwives

For decades, people have wondered why some individuals develop challenges with substance use while others don’t. The simplest way to think about this is that it is human behaviour. 

Human behaviour — including substance use — is as complex as humans themselves. Everyone’s relationship with substances is unique and can be influenced by a mix of factors, including genetics, lifestyle, culture, habits, environment, stress, and more.

If you think you have or maybe developing an issue with substance us, below are some practical tips and tools to help you reflect on your relationship with substances and support positive change.

🕰️ Keep Perspective

Change takes time. You didn’t develop your current habits overnight, so it may take a while to shift them. Start small — cutting back gradually can bring noticeable benefits. If it feels tricky, take a moment to explore why. Understanding your patterns, triggers, and relationship with change is the first step.

🌱 Focus on Healthy Habits

Build on the things that make you feel good: exercise, hobbies, healthy meals, learning new skills. Healthy habits naturally influence substance use — for example, regular exercise or mindfulness can reduce cravings and improve wellbeing.

🤝 Build Your Support Network

A strong network makes change easier. Map out people you trust — friends, colleagues, mentors — and consider how they can support you. Extend your network by connecting with others who share your goals, either in person or online.

⚠️ Know Your Risk Factors

Your emotions play a big role. Stress, sensitivity, or sensation-seeking traits can influence substance use. Awareness of these factors helps you respond with strategies rather than react automatically.

🎯 Prepare for Success

Plan ahead for challenging moments. Know your triggers and think of healthy alternatives: a short walk, talking to a supportive friend, journaling, or using grounding techniques. Reward yourself for progress, even small wins.

🌟 Use Your Imagination

Visualise success. Imagine yourself achieving your goals: feeling healthier, sleeping better, saving money, or simply having more control over your choices. Seeing yourself succeed mentally can make actual change feel more achievable.

📝 Find What Works for You

Some people benefit from setting a start date, writing an action plan, or making a personal contract. Others simply need to take one step at a time. Explore what motivates you and use it to stay on track.

👥 Make New Connections

Sometimes new friends or social groups can support change. Try hobbies, sport groups, wellness communities, or online forums where substance-free lifestyles are encouraged.

💪 Stay Positive and Patient

Change is rarely linear. If you slip up, don’t be harsh on yourself. Reflect, plan, and try again. Focus on solutions, celebrate small victories, and recognise that lasting change takes time.

🌈 Respect Your Personality

Your personality influences your relationship with substances. Risk-takers may need strategies to manage impulsivity, while shy individuals may need support navigating social pressures without relying on substances. Understanding your tendencies can help you make safer, healthier choices.

💙 Key Message

We all deserve to feel in control of our health and wellbeing. Change is possible, and support is available — whether through colleagues, friends, or professional programs like NMHPV. Small, intentional steps can make a big difference - if you, a colleague or a friend need support contact us.