Substance abuse

Always remember that the underlying problem needs to be addressed or it will not go away. In the meantime, if you are really struggling to control how much you are drinking, or are concerned about other drug use, here are some tips:

1. Have at least 2 dry days per week
2. Change your routine. Drinking and taking addictive substances can become habitual; our brains quickly ‘re-wire’ with repeated learned behaviours. If you have fallen into a routine where drinking and/or drugs are the norm, it might be helpful to distract yourself with another activity e.g. call a friend, read a blog or a chapter of a book, or take a brisk walk.
3. Pace yourself. Change4Life (the UK government health promotion service) advocate ‘pacing and spacing’ – sipping your drink slowly to appreciate the flavours and drinking a soft drink or water after each alcoholic drink.
4. Try lower alcohol content drinks or less harmful drugs – if you still feel the need to drink or take drugs, then it might be useful to take steps to wean yourself off e.g. reducing the harmful impact these substances have on your body.
5. Try not to drink alcohol on an empty stomach and put the bottle away once you’ve filled your glass so that you can slowly curtail the amount you drink.
6. Choose a smaller quantity – when you have the choice, opt for a smaller bottle or size of drug. Also, buy a drinks measure so that you are fully aware of the volume you are ingesting at all times.
7. Take part in a ‘dry’ month – this can be a good way to not only reduce your intake but also do something good for others e.g. sign up and raise money for your favourite charity. There are plenty of organised ones or kick-start your own with friends.
8. Keep track of your progress – it might be useful to write down how you are feeling physically and mentally on a regular basis. This record enables you to reflect on your personal success.

Always remember that the underlying problem needs to be addressed. However, if in the meantime you are really struggling to control how much you are drinking, or are concerned about other drug use, here are some tips to help you slowly reduce your drinking and/or substance use in social settings:

1. Find alternatives – try and find places other than pubs or restaurants to meet with friends outside of work e.g. coffee shop or the park.
2. Excuses can be excused – if you can, practice a genuine reason why you may not be drinking when you are offered ‘just another one’ e.g. offer to be the designated driver or explain that you are taking part in dry month. The quicker you can respond, the higher the likelihood that people will accept your reason and move on.
3. Support and Connect – share your addiction with those you feel comfortable doing so with, and enlist their support if you decide to cut down your intake. This will be incredibly hard to do on your own, and it might be useful to not only have the support of friends and family.
4. Sit down to drink – we drink more when we are standing up, so try to find a seat when drinking in future.
5. Try something new – if you have ever considered taking up a hobby or activity, this might be the time.