Common Substances: Reality Check
This page helps you see what substances often promise vs. what they actually cost. Use this with DBT Pros & Cons and ABC PLEASE (Avoid mood-altering substances).
What People Feel They Get
- Relief from anxiety, stress, or emotional pain
- Escape from difficult feelings or situations
- Energy, focus, or motivation
- Sleep or relaxation
- Connection or social ease
- Pleasure or reward
- Numbness from trauma or overwhelming emotions
What It Actually Costs
Sleep
Disrupted sleep, insomnia, poor sleep quality, sleep debt that increases vulnerability
Anxiety
Rebound anxiety, increased baseline anxiety, panic, withdrawal anxiety
Rebound
The problem often comes back stronger after the substance wears off
Coordination & Functioning
Impaired judgment, coordination, memory, decision-making
Cravings
Using creates more cravings, making it harder to stop
Relationships
Conflict, broken trust, isolation, damaged connections
Health
Physical health problems, mental health worsening, overdose risk
Self-Respect
Shame, guilt, feeling like you're not living your values
DBT Skills That Help Instead
Remember
Substances often promise relief but create more problems. DBT skills can meet the same needs without the costs. If you're struggling with cravings, go to Cravings Right Now.