Harmful substances like alcohol, cigarettes, and illicit drugs can negatively impact long-term health. Here’s how to avoid them.

Understanding the negative impacts of harmful substances on your health is crucial. Being informed can help you avoid or minimize contact with these substances.

If you struggle with addiction, it’s important to find alternative ways to manage stress and anxiety, such as through exercise, hobbies, or talking to someone you trust.

Don’t hesitate to reach out for help through counseling or support groups. Professional guidance can be essential in overcoming substance use challenges.

What if you wake up one day and you realize that an unhealthy coping mechanism used to unwind has turned into something you cannot live without? This is the reality of many people—but it does not have to be yours.

In our quest for long, healthy lives, it's essential to notice how harmful substances (e.g., tobacco, alcohol, illicit drugs, cannabis, and even misuse of prescription drugs) can negatively affect our well-being. During the pandemic, substance use spiked as a means of coping with stress for many people and unfortunately, this trend continues to hold true for certain populations. The good news in all of this? There are practical steps grounded in research that you can take to protect your health.

Whether you’re trying to stay sober, help a loved one, or avoid substance use altogether, these five expert tips can help you reach your goals. 

Tip #1. Educate Yourself About the Many Risks 

Knowledge is the first line of defense when it comes to making informed decisions about substances and what you put in your body. Whether it’s tobacco, alcohol, or illicit drugs, these substances can have serious and far-reaching effects on our well-being. Our survey, for instance, found that only 38% of workers are avoiding harmful substances on a consistent basis.¹ By being aware of the risks involved, we can actively minimize or avoid our contact with harmful substances, thereby protecting our long-term health. When you understand how substances affect your organs—lungs, brain, liver— you’re more likely to avoid them. It’s important to do your homework and learn about the risks that come with substance use. 

Tip #2. Cultivate Positive Influences 

Although knowledge is key, whom you surround yourself with matters just as much. Don’t underestimate the power of spending time with people who support a healthy and substance-free lifestyle, and distance yourself from environments where harmful substance use is common. This is evidence-based, as numerous studies have shown that social environment plays a critical role in influencing drug use behavior. A study published in Substance Use: Research and Treatment found that treatment providers should involve clients’ support networks—such as family, friends, and community connections—in treatment approaches as research has consistently shown these positive networks reduce the likelihood of drug use. 

Tip #3. Recognize the Warning Signs of Relapse

Even with strong support, it is important to be self-aware of your own patterns and recognize the warning signs of relapse. If you have made the decision to abstain from certain substances, be mindful of thoughts and behaviors which are indicative of addictive behavior. These signs can include: 

• Returning to addictive thinking patterns
• Engaging in self-defeating behaviors
• Seeking out environments involving alcohol and drugs
• Becoming less rational and responsible
• Finding yourself in situations where substance use seems like an escape from pain

By being aware of these warning signs, you can better prepare yourself for avoiding a relapse by bringing them up to a trusted friend or professional. 

Tip #4. Alternative Ways to Beat Stress 

Recognizing triggers is one piece of the puzzle, and developing healthy coping mechanisms is another. Find alternative ways to cope with stress, anxiety, and other challenges without relying on drugs, such as:

• Exercise (can help ease withdrawals, reduce cravings, and replace triggers)
• Hobbies (gives you a sense of purpose)
• Talking to someone you trust (releasing our feelings can help us deal with them)

What are some ways you can deal with the stress in your life in a way that would positively benefit your well-being?

Tip #5. Embrace the Power of Support 

Sometimes we all need a little help. If you’re struggling with substance use, and you find yourself dealing with relapses, reach out for help from a counselor or support group. Harvard Medical School has an article, “5 action steps for quitting an addiction” that that you may find helpful. It includes succinct steps to help you beat an addiction, such as distracting yourself with alternative activities when urges come up, reviewing past quitting attempts, and changing your environment to remove cues for the addictions. Just keep in mind that—although helpful—these strategies won’t replace professional help. 

Where to Find Help for Mental Health Struggles and Addiction 

Protecting your health comes from your daily choices. This involves caring for your mental health and learning new ways to manage challenges and stresses. If you or someone you love is struggling with substance abuse, talk to a trusted professional or explore your local community resources. Check out our mental health guide to learn more about the many resources available for mental health and addiction struggles. 

1. Transamerica Institute. (2024, June). An Uncertain Future: Retirement Prospects of 4 Generations. 
   https://www.transamericainstitute.org/research/publications/details/the-multigenerational-workforce-life-work-and-retirement-survey-research-2024
2. Pettersen H, Landheim A, Skeie I, et al. How Social Relationships Influence Substance Use Disorder Recovery: A Collaborative Narrative Study. Subst Abuse. 2019;13:1178221819833379. March 2019. 
   https://journals.sagepub.com/doi/10.1177/1178221819833379?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%20%200pubmed
3. Buddy T, John C. Umhau. Verywell Mind. Tips for staying clean and sober. May 23, 2023. https://www.verywellmind.com/tips-for-staying-clean-and-sober-67900
4. Keri Wiginton, Smith Bhandari. WebMD. How exercise helps addiction recovery. April 14, 2025. https://www.webmd.com/mental-health/addiction/exercise-help-addiction-recovery
5. Harvard Health Publishing. Five action steps for quitting an addiction. August 2021. https://www.health.harvard.edu/diseases-and-conditions/five-action-steps-for-quitting-an-addiction