When do the good times become a problem? Maybe it’s time to think about cutting back or stopping the drugs if someone is:
- Using more than they planned to and for longer
- Feeling guilty about their drug use
- Needing to take more to get the same effect
- Looking for and taking drugs (and recovering) a lot of the time
- Spending a lot of time thinking about/wanting drugs
- Unable to enjoy clubbing or sex unless high
Make a plan
Someone stands a better chance of controlling their drug/alcohol use if they first think about what they do, why, and the up and downsides. They are best planning changes they want to make without aiming to change too much at once. Changing can be hard but there’s support from others if needed. Avoiding what (or who triggers) drug use is advised, replacing them instead with other things the person enjoys.
10 tips for cutting down or quitting
- Make a note of when, where and why you take drugs (and who with)
- Ask friends for help e.g. not to offer or use drugs or talk about them in front of you
- Set yourself small, achievable goals
- Be prepared for withdrawal symptoms (trouble sleeping, irritability, boredom, mood swings) – these will ease over time
- Get rid of drugs and drug-related objects … having them around can act as a trigger to use. If cutting down put it out of easy reach.
- Avoid things that trigger your use (states of mind, places, people, objects, types of sex)
- Stay busy – boredom’s your biggest enemy. Overcome it with anything not linked to drugs (exercise, hobbies, shopping, family, non-using mates)
- Say active – exercise (swimming, walking, and gym) gives you a natural high (endorphins), relives boredom, gives energy and boosts the immune system.
- Take care of your body – you need sleep, healthy food, and to avoid stimulants like caffeine, cola and energy drinks
- Get support – you don’t have to do it on your own. Options are listed below.
Support that’s there for you
If self-help booklets or short ‘do it yourself’ guides to giving up or cutting down aren’t enough, there is:
Counselling
Some drug and alcohol agencies, community health care centres, local hospitals and private clinics offer treatment and counselling for people wanting to quit or control their drug use. Someone may only have one counselling session to get the skills they need to help them quit or reduce their drug use. Others may need to go on a regular basis for longer. Terrence Higgins Trust in London offers free counselling to gay men wanting to talk about their drug or alcohol use - you can find out more here.
Courses
We run a group programme in London where you can meet men in similar situations to yourself and share experiences and strategies:
Detoxification (detox) and Rehabilitation (rehab)
These services are only available from a few drug and alcohol agencies for people with problematic drug and alcohol use.
Or you could get in touch with one of the organisations on our Info & Help page.
