Practical tips for beating substance abuse: Lessons from Paris Jackson
Michael Jackson's daughter, Paris Jackson, has opened up about her struggles with substance abuse and shared some of the lessons that helped her on her journey to sobriety.
Substance abuse affects millions of people around the world. According to the World Health Organization (WHO), substance use causes over three million deaths each year globally, and around 400 million people live with alcohol use disorders, while tens of millions more live with drug use disorders globally.
These alarming figures highlight the urgent need to understand substance abuse better and provide people with the support they need to recover.
While there are many reasons why people turn to drugs or alcohol, substance use can sometimes become a way of escaping or coping with difficult emotions and mental health challenges.
For Paris Jackson, this was part of her experience.
The entertainer recently opened up about her struggles, explaining that, from a young age, she found herself looking outside herself for ways to change or manage how she felt.
"I'm just constantly, historically, reached outside of myself to find things to change or manage how I’m feeling and thinking," she told Alexandra Cooper in an interview.
Now in her seventh year of sobriety, Jackson has shared some of the lessons that have helped her stay on her recovery journey.
Look inward for support:
Rather than relying on substances to cope, learn to connect with yourself, understand what you’re feeling and seek healthier forms of support.
One of the biggest lessons Jackson has taken from her journey is the importance of developing a healthy relationship with herself.
Rather than constantly looking outside yourself for something to change how you feel, recovery can involve learning to sit with difficult emotions and find healthier ways of managing them.
For Jackson, this has meant "learning how to be in right relationship with myself."
She says when she started doing that, she realised a ripple effects in all of her relationships.
Find the right community
Jackson’s journey to sobriety began during the Covid-19 pandemic, but having the right people around her played an important role.
She found a community of people around her age who were also newly sober, giving her a sense of connection, fellowship and understanding.
"I found a really cool community of people that were somewhere around my age. Some of them were a little bit younger that were also newly sober, and we all just kind of hung out and spent almost every day together," she said.
She described the experience as giving her a sense of camaraderie and community.
"I think community is so important because I've heard some people say that the opposite of addiction is connection."
Her experience also highlights why choosing your circle carefully can be important during recovery.
Jackson said she had to let go of people who were still using drugs or who could expose her to substances. While making those changes can mean losing long-standing friendships, she acknowledged that it is sometimes necessary.
"It's very uncomfortable to deal with," she said, adding that people sometimes need to move gently through that discomfort.
For someone trying to recover, surrounding themselves with people who respect their sobriety can provide much-needed encouragement and accountability.
Find healthy ways to express your emotions
Jackson has also found an outlet through art and music.
Rather than relying on substances to manage difficult feelings, creative expression can provide another way of processing and communicating emotions.
Through her music, she has been able to explore some of the feelings and experiences she has grappled with throughout her life.
Finding a healthy outlet, whether that is music, writing, painting, exercise or another creative activity, can help people process difficult emotions without turning to harmful substances.
Signs someone may be struggling with substance abuse
The South African Depression and Anxiety Group shared signs of addiction:
Loss of interest in day-to-day activities
• Absence from school/dropping out
• Change crowd (to hang out with those who are users)
• Becoming moody, negative, cranky, or worried all the time
• Have trouble concentrating
• Lack of energy resulting in sleeping much more
• Aggressive behaviour that will lead to getting into fights, being argumentative
• Committing crime to feed the habit
• Red or puffy eyes
• Unexplained weight gain or loss
• Frequent runny nose
Recognising these signs early can make it easier to start a conversation and connect someone with appropriate support.
Seeking help
While personal commitment and a supportive community can be important, substance abuse is complex and recovery does not have to be tackled alone.
Professional support can help people understand the underlying causes of substance use and develop healthier coping strategies.
In South Africa, people can seek support from organisations such as the South African Depression and Anxiety Group (SADAG) and the South African National Council on Alcoholism and Drug Dependence (SANCA).
The National Department of Social Development also operates a 24-hour substance abuse helpline on 0800 12 13 14.
Jackson's story is a reminder that recovery is not simply about giving up a substance. It can also involve rebuilding your relationship with yourself, changing your environment, finding connection and learning healthier ways to cope with difficult emotions.
And perhaps most importantly, seeking help is not a sign of weakness. For many people, it can be the first step towards recovery.
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