Your relationships with substances may evolve as you go through life's ups and downs. That could mean deciding to use less, to stop using, or to rethink how much or when you use alcohol and/or other drugs.
Self-reflection
As you reflect on your experiences with drugs and alcohol, ask yourself the following questions. You may realize your substance use isn’t serving you anymore and decide to stop using or cut back.
Ask yourself:
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Are you taking substances in larger amounts or for longer than intended?
You might feel like you're building up a tolerance or like you don't get the same high. You may be consuming more and for longer periods of time.
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Are you spending a lot of time getting, using, or recovering from the substance?
You may be experiencing long, painful hangovers or comedowns that affect your ability to get things done. Seeking out substances — and planning your days around using or recovering from substance use — might be disrupting the life you have or want to pursue.
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Are you falling short at work, home, or school because of substance use?
You may be missing deadlines, showing up late, or struggling to balance your priorities. Maybe you're not present for loved ones the way you want to be. You might be feeling off your game, personally or professionally.
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Do you want to cut down or stop using substances but struggle to follow through?
You may feel like you're not the person you used to be or want to be — but you're finding it hard to stop using. As best as you can, please be patient and kind to yourself, you are not alone in these challenges.
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Do you feel cravings and urges to drink or use drugs?
The craving to use might be overshadowing other interests or parts of your life. The urge may even become physical, causing you real pain or anguish. Using may provide some short-term relief, but it is only temporary.
Still not sure? Explore your situation further.
Shatterproof Treatment Atlas is a free and confidential platform that helps people understand their needs. Answer a few short questions and this tool will point you in the right direction. All content is available in English and Spanish.
How to find support
If your drug or alcohol use is getting harder to manage, you can make a change. Learn how to reduce your risk, and explore our resources to learn strategies and hear stories from people who’ve been where you are.
What you have to gain
When you decide to cut back on drugs or alcohol or stop using substances, you’re making a big decision. Changing your patterns around substance use will take effort, and there may be ups and downs along the way. Don’t give up on yourself. Celebrate your wins — big and small.
The benefits of changing your patterns, cutting back, or stopping your substance use include:
- Reducing your risk of developing an addiction or experiencing an overdose
- Growing your self-confidence and self-respect
- Improving your mental, physical, and spiritual health
- Being there for your family, friends, and pets
- Developing healthier ways to cope with trauma, stress, and pain
- Spending more time with your loved ones
- Connecting with others in your community
- Strengthening cultural connections and traditions
- Finding ways to express yourself creatively
- Balancing your priorities
- Making progress toward your goals
- Having time and money to dedicate to activities that matter to you
Need immediate help?
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Call SAMHSA's National Helpline
Available 24 hours
Languages: English, Spanish -
Call the 988 Suicide and Crisis Lifeline
Available 24 hours
Languages: English, Spanish -
Text the Crisis Text Line
Text HOME to 741741
Available 24 hours
Languages: English, Spanish