Deciding to stop drinking or using drugs takes courage. The first months that follow are often the most demanding, and knowing what to expect can make them more manageable.
Talk to a doctor first
Stopping some substances suddenly, alcohol and certain anxiety medications among them, can be medically dangerous. Speak with a doctor before you stop, so withdrawal can be managed safely.
Build structure into your days
Substance use often takes up a great deal of time. When it stops, empty hours can feel threatening. Regular sleep, meals, work and exercise give the day a shape and leave less room for cravings to take over.
Know your triggers
Certain people, places, feelings and times of day are tied to using. Make a list of yours and a plan for each one: what you will do, who you will call, how you will leave.
Cravings pass
A craving builds, peaks and fades. Delay acting on it, distract yourself, and let someone know what is happening. Each craving you get through makes the next one easier to face.
Don’t do it alone
Recovery is hard to sustain in isolation. Support can come from peer groups, counseling, family and friends who want you well. Many people use several at once. Counseling can also address what often sits underneath substance use, such as anxiety, depression, trauma or grief.
If you slip
A return to use is a setback and a signal to adjust your plan. It does not erase your progress. Reach out quickly instead of waiting.
For free, confidential help finding treatment and support at any hour, call the SAMHSA National Helpline at 1-800-662-4357.