Substance Abuse and Mental Health: Understanding Their Link

Nearly 60 million Indians face different kinds of mental health challenges, from feeling very worried to feeling very sad. When we add the growing problem of people depending on harmful substances—like drugs and alcohol—these numbers become even more troubling for doctors and families. 

For people who deal with both of these problems at the time—understanding how one problem affects the other is the first important step toward getting better and staying healthy.

How the Cycle Works

When substance abuse and mental health mix, they create a cycle that often goes through three main steps. What’s particularly concerning is that 50% of mental health conditions begin by age 14, making early recognition and support crucial.

Step 1: Finding Quick Relief

• People first turn to alcohol, and mental health issues often begin when they use substances to feel better quickly when they’re stressed or sad.
• They might feel like their problems are going away for a short time.
• Family stress or work pressure might push them to keep using
• Many don’t realize they could develop psychological dependence because it starts slowly.
• Friends or family might make substance use seem normal at parties or gatherings.
• The relief feels good at first, making it hard to stop.
• People often hide their use from family members who might help them.

Step 2: Building Tolerance

Recent studies show that 2.1% of Indian adults—approximately 1.9 crore people—use opioids like heroin, opium, or pharmaceutical opioids. The progression often follows these patterns:

• People need more of the substance to feel the same relief as before.
• Family relationships start to suffer as secrets build up.
• They might pull away from friends and relatives who notice changes.
• Money problems often start as more is spent on substances.
• Work performance gets worse as the focus becomes harder.
• Marriage and family life become harder to manage.
• Sleep patterns and eating habits change.
• Mood swings become more common.
• The person might start lying to hide their use.
• Health problems might begin to show up.

Step 3: Ongoing Problems

• Depression and substance use often reinforce each other.
• New emotional problems show up and old ones get worse.
• Family and social life suffer as trust breaks down.
• By age 24, 75% of mental health conditions have already developed.
• People find it harder to ask for help because they feel ashamed.
• Daily life becomes very difficult to manage.
• Physical health starts to suffer in obvious ways.
• Work or school performance drops significantly.
• Financial problems might become serious.
• Relationships might break down completely.
• The person might feel hopeless about getting better.

City Life and Mental Health

Living in big cities brings special challenges that can make substance abuse and mental health problems worse:

• Drugs and alcohol are easier to get in many places.
• Work stress is higher because of competition.
• Family support isn’t as strong as in smaller communities.
• Office culture can push people to drink at parties and meetings.
• Life changes happen very fast, causing stress.
• People often feel alone even in crowded places.
• Old values clash with new ones, creating confusion.
• Social media adds pressure to live a certain way.
• The fast pace of city life can be overwhelming.
• The cost of living adds financial stress.

What triggers problems

At Work

Despite the growing awareness of workplace mental health, India spends just 0.06% of its health budget on mental healthcare—less than Bangladesh (0.44%) and far below developed nations that invest over 4% (source):

• High-stress jobs, especially in IT and banking, with tight deadlines
• Very long working hours that leave little time for rest
• Fear of losing jobs in an uncertain economy
• Unfair treatment that causes stress and anxiety
• Pressure to do well and compete with colleagues
• Working from home stress that blurs work-life boundaries
• Worry about moving up in career and earning more
• Dealing with different time zones in global companies
• Office politics and workplace relationships
• Constant changes in technology and skills needed

In Daily Life

• Understanding mental health relapse triggers in everyday situations
• Changing family support as people move for work
• Marriage and relationship stress from modern pressures
• A particularly worrying trend shows 1.8% of adolescents aged 10-17 using opioids and 1.3% consuming alcohol (source).
• Comparing yourself to others on social media
• Parents and children seeing things differently about mental health
• Community pressure to act and live in certain ways
• School and college stress from high expectations
• Different pressures for men and women in society
• Managing household responsibilities
• Balancing personal needs with family duties
• Dealing with society’s views about mental health

How to Get Better

Using Traditional Methods

• Anxiety management techniques like yoga and breathing exercises
• Meditation to quiet your mind and reduce stress
• Natural living habits that match your family’s customs
• Family therapy that includes parents, spouses, and children
• Art and music heal to express feelings without words.
• Religious or spiritual activities that give you peace
• Healthy eating based on your cultural food habits
• Morning walks and evening relaxation routines
• Regular exercise that you enjoy doing
• Writing down your thoughts and feelings daily

Using Modern Methods

• Talk therapy with counselors who understand Indian family life.
• Stress management classes that teach new coping skills
• Mental health apps in your preferred language
• Group support meetings with people facing similar challenges
• Medicine when needed, prescribed by qualified doctors
• Work and activity therapy to build daily routines
• Proven addiction treatment programs
• Regular check-ups with mental health professionals
• Online counseling sessions for privacy
• Support groups for families and caregivers

Building Your Recovery Plan

Finding Support

• Join peer support groups that respect your privacy.
• Look for understanding family members who want to help.
• Connect with helpful friends who don’t judge you.
• Keep good work relationships while setting boundaries.
• Join online groups where you can share anonymously
• Build trust with doctors who understand your needs.
• Keep emergency contacts handy for tough times.
• Create a list of people you can call when stressed.
• Find mentors who have overcome similar challenges.
• Stay connected with people who support your recovery.

Daily Health Habits

• Use traditional health practices that work for you.
• Keep regular sleep times; go to bed and wake up at set times.
• Eat healthy, familiar foods that make you feel good.
• Exercise in ways that fit your schedule and interests.
• Mix old and new stress relief methods that help you
• Follow a daily routine to feel more in control.
• Track your progress in a diary or on your phone.
• Take regular breaks during work.
• Spend time in nature when possible.
• Practice relaxation techniques daily.

Setting Boundaries

• Tell your family what you need in a respectful way.
• Plan ahead for family events that might be stressful.
• Choose which social events to attend based on your comfort.
• Learn to say “no” politely when needed.
• Keep cultural connections while staying healthy.
• Stand up for your needs without feeling guilty.
• Take breaks when feeling overwhelmed.
• Set limits on work hours and availability.
• Protect your private time for self-care.
• Communicate your limits clearly but kindly.

Getting Help

Emergency Help

• NIMHANS Helpline: 080-46110007 (24-hour help in many languages)
• TISS iCall: 022-25521111 (understanding counselors available)
• Vandrevala Foundation: 1860-2662-345 (mental health support anytime)
• Your state’s mental health office for local resources, if available
• Emergency rooms at major hospitals
• Crisis intervention teams
• Local mental health emergency services

Local Help

• Psychology Zone team for professional support
• District mental health office for government programs
• Nearby addiction treatment centers for specialized care
• Community health centers for basic support
• Family doctors who can refer you to specialists
• Local counseling centers
• Support groups in your area.
• Workplace counseling programs
• Religious or community centers offering help
• NGOs working in mental health

Remember: Seeking help is a mark of strength, not weakness. Many people get better with the right support. Contact Psychology Zone to start your journey to better health with care that understands you and your culture. Recovery is possible and can be done without doing it alone.

The first step may be difficult, but it’s also the most important. For those struggling with mental health challenges, issues related to substance use, or both, help is available. You matter, and people are ready to support you within your values and beliefs.