Simple Steps to Real Relief: Reducing Reliance on Substances

By Shayla Hayward-Lundy, LPAT, CSAC-S, ATR-BC, RYT

For many in the Special Operations community, alcohol, prescription medications, and caffeine are a part of daily life. Especially if you served a full career and logged hundreds of jumps and racked up many deployments, substances may seem like an efficient tool to manage chronic pain, sleepless nights, or stress. 

Leaving service or managing a change in stress can spur an uptick in how we get by. Substance use exists on a spectrum ranging from use, to misuse, and eventually addition or dependence. Use is occasional or socially acceptable consumption. Misuse or maybe better known as abuse of substances means using in ways that cause harm and often will eventually result in negative consequences. Addiction or dependence is compulsive use and often is accompanied by physical withdrawal symptoms. 

Harm reduction is an evidence-based approach to care that helps people make safer choices without imposing judgment. It recognizes that not everyone who engages in substance use has an addiction, and not everyone is ready or able to stop drinking or using. Instead of forcing people to change immediately, we can provide education, community resources, support, and new coping skills. The intention is to meet people where they are, help them stay as safe and healthy as possible, and work toward better goals. 

Take alcohol—it’s easy for regular use to become a habit. This is often the case when it feels like the only way to unwind from a long day or family stress. Some find a drink helps them socialize or bond with fellow military or other veterans. 

You can become more mindful of alcohol by tracking how much and how often you drink. Apps, journals, or simple tallies can help you spot unnoticed patterns. 

You can set small goals like no weekday drinking or use Uber, Lyft, or call a friend instead of driving. Maybe a good goal is as simple as trying one new non-alcoholic beverage each week. 

You will find you start to notice what triggers your habit. Maybe it is stress, social situations, or even boredom. Then consider ways to manage those triggers. Try exercise, breath work, focusing on a hobby, or be bold and go for a chilling cold shower or ice plunge. It isn’t about completely giving up alcohol—unless that’s your goal. It’s about finding a healthier relationship with alcohol.

When it comes to prescription or over-the-counter medications (such as Unisom), it’s easy to lose track of how you rely on them, especially for chronic pain and sleep. Ask yourself: 

• Are you taking these medications as prescribed? 
• Do you find yourself using them longer than originally planned? 

Improve your self awareness and keep a log of when you take them. If you’re finding it hard to cut back due to insomnia or pain, talk to a healthcare provider about evaluation and treatment options. There are effective interventions for pain management and sleep. 

For caffeine, a daily staple for many service members and veterans, becoming more intentional can make a big difference. Start by noticing when and why you’re consuming caffeine—do you use it to push through fatigue, as part of a routine, or simply for more energy? Gradually reduce your intake. This can help avoid withdrawal symptoms such as headaches. Pay attention to timing. Consuming caffeine later in the day can disrupt your sleep, make you more dependent on it the following day, and lead to reliance on sleep aids.

No matter where you are on the spectrum of use, harm reduction is a practical and encouraging way to help you regain control over your choices and improve your well-being. If you think harm reduction may not be enough to help you step to a better way forward, check-out these resources to plug into care and connect with peers who can guide you along. 

About the Author 

Shayla Hayward-Lundy, LPAT, CSAC-S, ATR-BC, RYT

Shayla is a board-certified, licensed art therapist with clinical experience in hospitals, psychiatric facilities, addiction treatment centers, telehealth organizations, and nonprofit settings. She specializes in helping individuals with anxiety, depression, chronic stress, low self-esteem, and substance use. She holds certifications in yoga, mindfulness, and brain injury care, which further enrich her holistic approach to mental health and overall well-being. In addition to her clinical work, Shayla has over a decade of experience in nonprofit management and fundraising with organizations including the USO, Blue Star Families, Warrior for Life Fund, SOF to SOM, the Military Special Operations Family Collaborative, and Paralyzed Veterans of America.