January often brings a cultural nudge to reevaluate our relationship with alcohol and other substancesโwhether through a formal challenge like Dry January, a personal pause, or simply casual curiosity about patterns we carry. Now that weโre past the midpoint of the month, this is a natural moment to look back, notice what came up, and reflect on why substance use and stress are so often intertwined.
This isnโt about success or failure. Itโs about awarenessโnoticing what feels heavy, what feels familiar, and how your nervous system speaks back when thereโs less or no chemical โnoiseโ in the background.
Humans are wired to seek relief from discomfort. Chronic stress, intense emotions, and unresolved trauma all activate the bodyโs stress responseโthe part of the nervous system that prepares us to fight, flee, freeze, or fawn. When that system stays โon,โ it can feel exhausting, uncomfortable, and unpredictable.
Many people turn to alcohol or other substances as a way of dampening that internal pressure. Temporary relief, ease, or numbness may feel soothing in the moment, but it doesnโt restore regulationโit alters it. Over time, the body adapts to the chemical signals of the substance, and what once felt like relief becomes a different kind of imbalance.
In fact, research shows a robust connection between traumatic experiences and patterns of substance use. Adults with significant childhood adversity are at higher risk for alcohol dependence and other substance use disorders, suggesting that substances are sometimes standโins for the nervous systemโs unmet need for safety and regulation.
Alcohol affects multiple stressโrelated systems in the brain and body. It can influence the hypothalamicโpituitaryโadrenal (HPA) axisโa core regulator of stress hormonesโand create a pattern of adaptation that feels โnormalโ only while alcohol is present. Over time, this adaptation can feed back into stress reactivity rather than reduce it.
In short:
People with postโtraumatic stress symptoms, for example, are more likely than others to experience problematic drinking patternsโand those drinking patterns can, in turn, worsen stressโrelated symptoms when the effects wear off.
This is not about judging behavior. Itโs about understanding the why behind it.
When people reduce or stop drinking โ even for weeks like in Dry January โ the nervous system can become more perceptive of sensations and emotions that were previously muted. Some of this is biological: the systems that once relied on alcoholโs chemical modulation begin recalibrating, which can feel unfamiliar or intense.
For many, this experience includes:
Rather than signs of instability, these shifts often reflect increased access to unbuffered emotional and physiological experienceโa step toward internal regulation rather than external modulation.
Traumaโinformed care recognizes that stress, dysregulation, and coping patterns are deeply rooted in the nervous systemโnot moral qualities or weaknesses. EMDR (Eye Movement Desensitization and Reprocessing) therapy, in particular, offers a way of meeting the nervous system where it is and aiding integration:
While EMDR isnโt a substance use program per se, it can be a powerful part of a traumaโinformed recovery or moderation planโhelping individuals understand and shift the why behind cravings, triggers, and emotional overwhelm.
Now that Dry January (or your own version of it) is unfolding into February, here are some questions that invite curiosity rather than judgment:
These questions arenโt about correctness. Theyโre about awarenessโand awareness is the first layer of regulation.
If youโre noticing that patterns around substances, stress, or overwhelm feel heavy or out of your control, here are some supportive resources that approach this work with care and evidence:
If youโre outside the U.S., your local public health department or psychological association often has similar directories for support.
Struggling with stress, trauma, or substance patterns is not a โlack of willpower.โ Itโs a nervous system response with roots in experience, regulation, and biology. Traumaโinformed care meets that system with curiosity, respect, and evidenceโnot shame.
💬 What did you notice about your nervous system during Dry Januaryโor during any period of reduced substance use? Weโd love to hear your reflections in the comments below.
Amanda Martin holds a PhD in Family Therapy and is a Licensed Professional Counselor, Licensed Marriage and Family Therapist Supervisor, and EMDRIA Approved Consultant. With over 14 years of experience, she specializes in trauma therapy for individuals and families in residential and outpatient settings. Amanda also provides supervision for EMDR certification, EMDR consultants-in-training, and LMFT-Associates. Her mission is to help people find a healthy, joyful, and fulfilling path in life. Her warm, supportive, and interactive counseling style incorporates Symbolic Experiential Therapy, Trauma-Focused Cognitive Behavioral Therapy, EMDR, HeartMath, Animal-Assisted Therapy, Neurofeedback, and Collaborative Problem Solving.
Dr. Jose Carbajal, a U.S. Army veteran, earned his bachelorโs and masterโs degrees in social work and a masterโs in theological studies from Baylor University, and a Ph.D. in Social Work from the University of Texas at Arlington. With over 15 years of clinical experience and extensive teaching experience, Jose specializes in trauma, sexual abuse recovery, domestic violence, and substance abuse. His research focuses on trauma interventions, neuroscience, and faith. He is EMDR Certified, an Approved Consultant, and an EMDRIA Approved Trainer, with numerous publications and professional presentations to his name.
Amber holds a PhD in Counselor Education and Supervision from Regent University. She is a Licensed Professional Counselor in both Texas and Oklahoma and holds Supervisor credential for Texas. Amber is an EMDRIA consultant and trainer. She has over a decade of experience in the trauma field in work with uniformed services, domestic violence, childhood trauma and abuse, and recent mass trauma events. Amber provides consultation for EMDRIA certification, for consultants-in-training, and supervision for LPC-Associates. Amber continues to research the benefits of EMDR therapy with a variety of populations. Her goal is to help build strong clinicians who are well versed in trauma interventions to better support their clients. Amber sees a limited number of clients with a focus on trauma work, she is also a Certified Career Counselor and Certified through EAGALA to provide equine-assisted therapy.ย
Amber holds a PhD in Counselor Education and Supervision from Regent University. She is a Licensed Professional Counselor in both Texas and Oklahoma and holds Supervisor credential for Texas. Amber is an EMDRIA consultant and trainer. She has over a decade of experience in the trauma field in work with uniformed services, domestic violence, childhood trauma and abuse, and recent mass trauma events. Amber provides consultation for EMDRIA certification, for consultants-in-training, and supervision for LPC-Associates. Amber continues to research the benefits of EMDR therapy with a variety of populations. Her goal is to help build strong clinicians who are well versed in trauma interventions to better support their clients. Amber sees a limited number of clients with a focus on trauma work, she is also a Certified Career Counselor and Certified through EAGALA to provide equine-assisted therapy.ย
Dr. Jose Carbajal, a U.S. Army veteran, earned his bachelorโs and masterโs degrees in social work and a masterโs in theological studies from Baylor University, and a Ph.D. in Social Work from the University of Texas at Arlington. With over 15 years of clinical experience and extensive teaching experience, Jose specializes in trauma, sexual abuse recovery, domestic violence, and substance abuse. His research focuses on trauma interventions, neuroscience, and faith. He is EMDR Certified, an Approved Consultant, and an EMDRIA Approved Trainer, with numerous publications and professional presentations to his name.
Amanda Martin holds a PhD in Family Therapy and is a Licensed Professional Counselor, Licensed Marriage and Family Therapist Supervisor, and EMDRIA Approved Consultant. With over 14 years of experience, she specializes in trauma therapy for individuals and families in residential and outpatient settings. Amanda also provides supervision for EMDR certification, EMDR consultants-in-training, and LMFT-Associates. Her mission is to help people find a healthy, joyful, and fulfilling path in life. Her warm, supportive, and interactive counseling style incorporates Symbolic Experiential Therapy, Trauma-Focused Cognitive Behavioral Therapy, EMDR, HeartMath, Animal-Assisted Therapy, Neurofeedback, and Collaborative Problem Solving.
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