Mental Health and Substance Use

Using substances when you’re feeling down can be unpredictable—and sometimes it can make things worse. How a drug affects you depends on many factors, such as: 

• Sleep: Did you sleep well? 

• Food & Drink: What have you eaten today? 

• Environment: Where are you using, and who are you with? 

Unfamiliar settings can make you feel uneasy or unsafe. Likewise, using alcohol or other drugs around people you don’t know, or trust can change the experience entirely. 

Before You Use Anything, Ask Yourself: 

• Set (Mindset): Am I in a good headspace right now? If the substance I use enhance these feelings, will I be able to cope? 

• Setting: Is this a safe environment? Who am I with? Do I feel comfortable with them? 

Common Side Effects That Impact Mental Wellbeing 

Hangxiety 

That intense anxiety after heavy drinking. Alcohol can cause blackouts, which not only put you at risk but also leave you feeling unsettled when you can’t remember what happened. Combined with alcohol’s natural anxiety-inducing effects, this can lead to feeling hangxious. 

How to Avoid: 

• Set a limit of how many drinks you plan to drink 

• Keep a record 

• Alternate alcoholic drinks with soft drinks 

• Avoid drinking when stressed or upset 

How to Manage: 

• Get out of bed, staring at the ceiling isn’t going to help reduce the anxiety. 

• Drink water. You are dehydrated 

• Eat something. You are hungry even if you don’t feel like you are 

• Connect with friends—social support helps ease anxiety 

Comedowns 

Feeling low, anxious, exhausted or emotionally fragile after using stimulants (MDMA, cocaine, amphetamines) is not unusual, your serotonin is depleted and your body is exhausted, staying up until the sun comes up will wreck your sleep, mood and routine!   

Tips to Reduce Impact on the Night: 

• Stay hydrated (aim for 500ml water if dancing) 

• Take breaks from dancing in using stimulant in a rave setting, let your body rest, substance will mask how exhausted our body is … until the next day. 

• Avoid mixing alcohol with stimulants where possible. 

How to manage: 

• Get outside, fresh air and a walk will help make things feel more manageable 

• Drink plenty of fluids and eat fresh vegetables – take aways are full of salt which will future dehydrate you and make you feel sluggish  

• Speak to your friends… see how they are feeling… 

Paranoia 

Cannabis can trigger paranoia—feeling threatened or judged without real evidence. This can appear suddenly, even after years of use, and once it starts it will often return. 

High THC levels increase the risk, but since THC content is a hard gauge, it’s a gamble. 

The good news? Most people find paranoia disappears when they stop consuming cannabis 

Want to speak to Need Support? 

• Meet Becky Risley, UWE’s Specialist Drug & Alcohol Practitioner: Click here 

• Find more resources: Drugs and Alcohol – Stay Fit and Healthy | UWE Bristol