Substance abuse

If you feel alcohol or drug use is a problem for you, there are a range of strategies that may help you stop or reduce your use to a safe level.

A drug can be any substance that causes physical or psychological changes, including alcohol, tobacco, caffeine, prescription medication, over-the-counter medication and illegal substances.

When is substance use a problem?

It can be hard to admit that your substance use has become a problem, especially if you still enjoy aspects of it.

People tend to choose the substances that help them in some way, such as increasing pleasure, decreasing emotional or physical pain, or fitting in with their peers. Substance use may become a problem over time if it becomes less effective at meeting these needs or the harm or risk associated with it outweighs the benefits.

Signs to watch out for include:

• difficulty meeting your responsibilities at home, work or school
• using more than you intended despite wanting to cut down or quit
• trying unsuccessfully to reduce or stop
• experiencing recurring problems with health, safety, relationships, finances or the law through the substance use
• needing the substance to cope with everyday life or particular experiences
• organising other events or needs around your substance use
• needing increasing amounts of the substance to have the same effect
• feeling sick or moody without the substance, but feel normal when you use it
• finding yourself using as a way to maintain your friendships.

Thinking about making changes

If you feel like you want to change your use of alcohol or other drugs, it can be useful to ask yourself:

• What are the helpful and not so helpful consequences of using the substance?
• What are the advantages and disadvantages of cutting down or quitting?

Answering these questions can help you identify:

• goals you'd like to set for yourself in changing your substance use
• challenges you might experience in working toward achieving those goals.

Think about whether you'd like to change any of the following things:

• what you use
• how much you use
• when or how often you use
• method of use
• where you use
• who you use with
• what you do to get hold of or afford the drug
• what you do while under the influence of the drug.

Strategies to cut down

Some people choose to cut down their substance use, either to regain control of their use or as a step toward stopping completely.

Changing habits can be difficult, so if you want to cut down:

• try a range of strategies – don't rely on willpower alone
• reward your efforts to change, even if you don't always meet your goals
• each time you make a change, ask yourself what you could do differently next time and what you'd still do the same
• get some help along the way if you need to.

You may find the following strategies useful:

Plan ahead

• Plan your use – set limits on the day, time and amount you'll use.
• Try to have at least two substance-free days a week.
• Plan ahead how you will deal with times you might find difficult – you may need to avoid some situations at first.
• Prepare an answer to use if you're offered the substance. For example, you could say "Not tonight", "No, but you go ahead", "No, doctor's orders" or simply "No, thanks".

Change your focus

• Prioritise other activities over substance use – delay the first use and each use after that.
• Find a hobby or other activity that takes your mind off wanting to use.
• Remind yourself of the good things about cutting down.
• Don't try to keep up with others – go at your own pace.
• Spend less time with friends who use the same substance, or identify other things you have in common with friends apart from substance use.

Get some help

• Ask friends to support your efforts to change.
• Seek some counselling.
• Talk to a GP about pharmacological treatments.
• Join a support group.

If you've tried making changes but aren't making the progress you'd like, it could help to speak with a psychologist who specialises in alcohol and other drug use issues. They can help you work out where you're getting stuck and develop strategies that are relevant to you.

If you're using substances to cope with other difficulties, psychologists can also help you to find other ways to deal with these problems. These problems might include grief and loss, abuse, trauma, relationship break ups, low self-esteem, anger, anxiety or depression.

It can also be helpful to seek help when someone you care about has a problem with alcohol or other drug use, as it can be an emotionally difficult and draining experience. Psychologists can assist you to find ways to deal with challenging situations and look after yourself.