Recognize and Interrupt the Vicious Cycle of Substance Use and Trauma

It’s a Thursday night and the urge creeps in as the house grows quiet. You’ve always reached for a drink to dull the echo of a lousy day. But something different happens tonight—you pause and remember how empty you’ve felt after the buzz fades. There’s a new kettle on the counter, and you decide, just this once, to make some herbal tea instead. The task feels almost silly, but the warmth in your hands calms a bit of the restless energy.

You text a friend mid-sip, admitting you’re tempted to fall back into old patterns. She doesn’t judge; she reminds you it’s just a moment, not a destiny. The first night you just get by, but not all attempts go smoothly. The next week, you miss your routine and reach for your old crutch—frustrated, you’re tempted to give up, but you recall a strategy from group therapy: treat every setback as data, not a personal failure.

Researchers have found that substance use and trauma reinforce each other in a feedback loop—each feeding the other’s symptoms. Breaking the cycle depends on prediction, new habits, and self-compassion during failures. The brain slowly rewires itself with repetition, making healthier coping strategies more automatic over time.

Make a list of the situations or feelings that typically drive you toward alcohol or other substances, noticing patterns without judgment. For each trigger, plan a replacement routine—a favorite drink, a quick walk, a call or text to someone supportive, or a short distraction ritual. Keep track of what works and what doesn’t, and don’t berate yourself for setbacks—see them as valuable clues. Over time, celebrate the small wins and watch for moments when the urge passes more easily. This isn’t about perfection; it’s about building safer habits, one day at a time.