Understanding Self-Medication Patterns: Beyond Quick Fixes

Matthew Hallam
Apr 30
4 min read

When anxiety feels like too much, it’s natural to look for ways to cope. Many people turn to things that offer quick relief - like working too much, drinking alcohol, or staying busy all the time. These are known as self-medication patterns. They often begin as helpful, but over time they can make things harder.

Why Do We Self-Medicate?

Self-medication usually starts as a way to feel better fast. When something helps us calm down, feel in control, or avoid uncomfortable thoughts, our brain remembers that. This is the brain’s way of trying to protect us (Khantzian, 1997).

So, whether it’s a glass of wine after work or binge-watching shows to stop overthinking, these patterns form because they work in the short term.

How Do Self-Medication Patterns Develop?

These patterns often appear when we’re stressed or overwhelmed. Some common examples include:

Working too much to stay distracted
Using alcohol or substances to relax
Over-exercising to burn off worry
Drinking lots of caffeine or eating sugar to boost energy
Shopping or gaming to escape hard feelings

They may not seem like problems at first. But if we rely on them too often, they can affect our mental and physical health (Baumeister et al., 2007).

What Makes These Patterns Hard to Change?

Many self-medication behaviours feel good right away. That’s because they give a sense of relief or escape. But the relief doesn’t last long - and it often brings more stress later (Sinha, 2008).

The brain’s reward system plays a big role here. When something feels good quickly, the brain is more likely to repeat it (Volkow et al., 2010). That’s why even when we know something isn’t helpful long-term, we might still reach for it.

How Does Modern Life Impact These Patterns?

Today’s world can make self-medication more common. Here’s why:

Quick fixes are easy to get (like food delivery, online shopping, alcohol)
High stress levels at work, school, or home
Social media pressure to keep up or feel good
Little time for rest or reflection
Culture of being “always on”

These pressures make it harder to pause, reflect, and choose different ways to cope (Muraven & Baumeister, 2000).

What Does Understanding Tell Us About Change?

It’s easy to judge ourselves for unhealthy habits. But these patterns often begin as acts of self-care - just ones that didn’t turn out the way we hoped.

When we understand our habits, we can bring compassion into the picture. That makes change feel less like punishment and more like support (Hayes et al., 2012). Instead of thinking “I shouldn’t do this,” we can ask, “What do I really need right now?”

How Can We Work With These Patterns?

Here are some ways people are learning to shift their patterns:

Notice the habit without judgment
Ask what feeling or need is underneath
Try new ways to manage stress—like talking to someone, moving your body, or slowing down
Build small changes over time
Get support from a therapist or trusted person

These approaches are part of therapies like CBT and ACT, which help people understand their behaviour and choose new paths over time (Karekla & Panayiotou, 2011).

Key Takeaways:

Self-medication is often an attempt to feel better - not a failure
Quick relief can lead to long-term problems
Awareness and kindness help us shift these patterns
Support from others makes change easier
Small, steady steps create real progress

Conclusion:

When we understand why we self-medicate, we can choose new ways to care for ourselves. It’s not about being perfect. It’s about noticing what’s happening, understanding what we need, and taking small steps toward healthier coping.

You’re not weak for needing relief. You’re human. And you deserve tools that truly support your wellbeing.

References

Baumeister, R. F., Vohs, K. D., & Tice, D. M. (2007). The strength model of self-control. Current Directions in Psychological Science, 16(6), 351–355. https://doi.org/10.1111/j.1467-8721.2007.00534.x

Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (2012). Acceptance and commitment therapy: The process and practice of mindful change (2nd ed.). Guilford Press.

Karekla, M., & Panayiotou, G. (2011). Coping and experiential avoidance: Unique or overlapping constructs? Journal of Behavior Therapy and Experimental Psychiatry, 42(2), 163–170. https://doi.org/10.1016/j.jbtep.2010.10.002

Khantzian, E. J. (1997). The self-medication hypothesis of substance use disorders: A reconsideration and recent applications. Harvard Review of Psychiatry, 4(5), 231–244. https://doi.org/10.3109/10673229709030550

Muraven, M., & Baumeister, R. F. (2000). Self-regulation and depletion of limited resources: Does self-control resemble a muscle? Psychological Bulletin, 126(2), 247–259. https://doi.org/10.1037/0033-2909.126.2.247

Sinha, R. (2008). Chronic stress, drug use, and vulnerability to addiction. Annals of the New York Academy of Sciences, 1141(1), 105–130. https://doi.org/10.1196/annals.1441.030

Volkow, N. D., Wang, G. J., Fowler, J. S., Tomasi, D., & Telang, F. (2010). Addiction: Beyond dopamine reward circuitry. Proceedings of the National Academy of Sciences, 108(37), 15037–15042. https://doi.org/10.1073/pnas.1010654108

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Disclaimer: The information provided in this blog post is for educational and informational purposes only and is not a substitute for professional psychological or medical advice. The content is intended to support general wellbeing and personal growth, but it may not address specific individual needs. If you have mental health concerns or require personalised support, please consult a qualified healthcare provider. Equal Psychology, Equal Breathwork, Reflective Pathways and its authors are not liable for any actions taken based on this information.