Help to reduce my drug use
If you want to cut down how much you’re using, it’s important to make a plan and set some clear goals before you get started.
Following these 3 steps can you help you along the way.
1. Think about it
Think about how much you use, how often and when you use. This will help you understand your drug use and will help you monitor your progress as you cut down.
An easy way to do this is to keep a Drug Use Diary.
Think about why you use and why you want to cut down: This will help you to understand your triggers for using, recognise some situations you might want to avoid and keep you motivated.
If you are unsure if you’re ready to cut down, try our Pros and Cons of Cutting Down worksheet.
2. Make a plan
Change can be difficult, so the more your prepare the better your chance of success: Write down what you’re trying to achieve, the things that might be difficult along the way, and the resources and supports you can use to help you overcome any challenges.
Our Change Planner is a good place to start.
3. Put your plan into action!
Stay positive and stay active: Give yourself credit for the positive changes you make and fill your time with meaningful activities and healthy relationships in which your desired level of drug use is respected.
Distract yourself: Help someone else, spend time with friends who are not using, go for a run or walk, listen to music.
If possible get support from your family and friends. They may be more supportive of you if they know that you are trying to reduce your use.
Talk to someone – talking to someone you trust may be helpful in reducing your drug intake. This person may be a friend, family member or worker.