Tips for reducing drug use

Track your use – Keep a drug diary to recognise patterns, triggers, feelings before and after and the reasons behind your use.

Delay and reduce – Try using later in the day or spacing out the time between uses to gradually reduce intake.

Use less or switch to a milder alternative – start by cutting down or choosing a less harmful alternative.

Carry less – Only take a small amount if you are trying to cut down, making it harder to overuse.

Avoid triggers – Identify situations, places or people that enable your use and avoid them while you work on reducing or stopping.

Stay busy – Engage in activities that keep your mind and body busy, like exercise, hobbies or socialising with supportive people.

Plan drug-free days – Start with at least one or two days a week without using and gradually increase.

Change your routine – If you usually use at certain times or in certain places, mix up your routine to break the habit.

Manage stress differently – Find alternative ways to cope e.g. meditation, deep breathing, exercise or talking to someone you trust.

Be prepared for cravings – Have a plan for when cravings hit such as calling a friend, going for a walk, or using grounding techniques.

Get enough sleep & keep hydrated and healthy – Lack of sleep can increase the urge to use, so prioritise rest and a healthy eating, hydration and wellness routine.

Tell Someone and seek professional support – Sharing your decision with a friend, family member or support group can help you stay accountable. Seek support from a doctor, counsellor or recovery coach for guidance tailored to your situation.

Every small step counts. If you slip up, don’t give up — learn from it and keep going.