Making informed choices and staying safe
Going to college or university is a time of exploration, independence, and new experiences.
For many students, alcohol and recreational drugs can seem like part of the social landscape. But while experimenting might feel normal, it’s important to understand the risks and how substance use can affect your wellbeing, relationships, and academic success.
This article offers practical advice to help you make informed decisions, reduce harm, and know where to turn if things start to feel out of control.
Understanding the risks
Substance use can have wide-ranging effects – some immediate, others long-term. What starts as casual use can quickly start to have an impact your physical and mental health, academic performance, and personal relationships.
Key risks include:
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Mental health challenges: Alcohol and drugs can worsen anxiety, depression, and mood instability.
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Academic disruption: Poor concentration, missed deadlines, and reduced motivation can lead to falling behind.
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Physical health issues: Liver damage, sleep disruption, and increased risk of accidents or injuries are common with heavy use.
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Legal consequences: Possession of illegal substances can result in fines, criminal records, or disciplinary action from your college or university.
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Dependency: Regular use can lead to tolerance, withdrawal symptoms, and addiction – often without you realising it’s happening.
Academic consequences
Substance use doesn’t just affect your night out and the morning after – it can interfere, on a short-term and longer-term basis, with your ability to succeed at college or university.
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Reduced focus and memory: Alcohol and drugs impair cognitive function, making it harder to retain information or complete assignments.
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Missed opportunities: Recovery days after heavy use can lead to skipped lectures, missed coursework, and poor attendance.
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Damaged reputation: Erratic behaviour or repeated absences can affect how tutors and peers perceive you, potentially impacting future references or opportunities.
Reducing harm and staying safe
If you choose to drink or use drugs, there are ways to minimise risks and protect your wellbeing.
Tips for safer use:
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Check your mindset: Avoid drinking or taking substances when you’re feeling anxious, depressed, or emotionally vulnerable. It can intensify negative feelings.
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Know what you’re taking: Regardless of what you’re told, or think you know, never assume you know what a substance contains. Pills and powders can be mislabelled or mixed with dangerous additives.
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Start low, go slow: If you choose to take a substance, begin with a small amount. Potency can vary wildly, especially with unfamiliar substances.
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Avoid mixing: Combining drugs – or drugs with alcohol – can increase the risk of overdose or unpredictable reactions.
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Know your limits: Everyone’s tolerance is different – don’t compare yourself to others.
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Eat before drinking: It slows alcohol absorption and reduces nausea.
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Stay hydrated and nourished: Some drugs can cause dehydration (like alcohol) or suppress appetite (like nicotine or cocaine). Drink water and eat something before using substances. Make sure you’re drinking water and eating something at regular intervals.
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Stick with trusted friends: Do not use alcohol and/or drugs alone. On nights out, look out for each other and never leave someone by themselves if they’re unwell or too much under the influence.
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Plan your way home: Know how you’ll get back safely – whether it’s a taxi, bus, or walking with a group.
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Act quickly: If someone seems unwell or too much under the influence ie confused, unconscious, or struggling to breathe – call emergency services immediately.
Reaching out for support
If you’re concerned about your own substance use, or someone else’s, there’s no shame in asking for help. In fact, it’s a sign of strength.
Signs that support might be needed:
- Using alcohol and/or drugs to cope with stress or emotions
- Noticing a negative impact on studies, relationships, or health – skipping classes, withdrawing from friends, or losing interest in hobbies can be red flags
- Trying to cut back but struggling and/or needing more to feel the same effect
- Feeling out of control or regretting your behaviour
- Increased anxiety, paranoia, or low mood after using substances
Support options include:
- Lena’s Student Support Hub: Online information, tools and self-help resources to help you stay mentally fit and well.
- University or College Student Wellbeing Services: Your first port of call if you find yourself struggling.
- Lena’s Student Counselling Service: 24/7/385, independent, confidential, non-judgmental and free.
- Your own GP and/or Student health centre: Medical professionals can assess physical and mental health impacts and advise you on best course of action.
- Peer support groups: Many campuses offer student-led groups focused on recovery and wellbeing.
Final thoughts
Choosing to use alcohol or drugs is a personal decision, but it’s important to recognise that it carries real consequences. And so, it’s about being informed, making thoughtful choices, staying healthy and engaged, and reaching out if you need support.