Addiction Services

Guidance on Reducing  Drug Use 

Taking steps to reduce or stop the use of illegal drugs can make a profound impact on your health and well-being.

Many local and national support services are available in Hampshire to help you make positive changes, along with tools and resources to manage cravings and make lifestyle adjustments. This guide offers practical advice, steps to reduce or quit drug use, and information on available support services.

Why Should You Reduce or Stop Using Drugs?

Reducing or stopping drug use can:

• Improve physical health by lowering the risk of liver, lung, and heart disease
• Support mental well-being, reducing anxiety, depression, and other mental health concerns
• Decrease the risk of serious consequences like overdose
• Improve relationships, work life, and future opportunities

When you reduce or quit, you can enjoy better energy, improved sleep, and increased mental clarity. You’ll also lower your risk of legal complications and other social consequences.

Steps to Help You Cut Down or Quit

1. Set a Clear Goal:

   • Decide if you want to cut down gradually or quit completely. A clear, realistic goal can make it easier to stay committed.

2. Identify Triggers:

   • Recognize situations, places, or people that increase your urge to use drugs. Try to avoid these triggers or replace them with healthier routines.

3. Replace Drug Use with Positive Activities:

   • Develop new hobbies or engage in activities you enjoy, like exercise or spending time with supportive friends and family. Replacing old habits can help reduce cravings.

4. Take Care of Your Mental Health:

   • Self-care, regular exercise, and talking with a counselor can help if you’re dealing with stress, anxiety, or depression, which can be triggers for drug use.

5. Use Support Networks:

   • Share your goals with friends or family for accountability and encouragement. Connecting with others in recovery groups can also provide support.

Support Services in Hampshire

If you’re ready to take action, there are several confidential support services available in Hampshire. They can help you manage cravings, create a treatment plan, and build a support network.

1. Inclusion Recovery Hampshire:

   • Inclusion Recovery provides personalized support for people struggling with drug misuse. Their services include counselling, group therapy, and harm-reduction guidance.
   • Contact: Call 0300 124 0103 or email hampshire@inclusion.org
   • Website: Inclusion Recovery Hampshire

2. Inclusion Havant (Local Alcohol Support Service):

   • Specifically offering support for alcohol misuse, Inclusion Havant is available for individuals in Hampshire seeking help with alcohol-related issues.

3. Action on Addiction:

   • Offers support for individuals trying to overcome drug use, as well as resources for their friends and family members.
   • Website: Action on Addiction

4. Adfam:

   • Supports families and friends affected by a loved one's addiction, providing guidance and a supportive community.
   • Website: Adfam

5. NHS Addiction Services:

   • Offers a range of addiction services for drugs and alcohol, including outpatient support, counselling, and online resources.

NHS Tools and Online Resources

1. NHS Live Well: Drugs:

   • Provides detailed information on drug risks, advice for cutting down, and links to support services for different types of drugs, including cannabis and cocaine.
   • Website: NHS Live Well: Drugs

2. Talk to Frank:

   • A government service that offers confidential advice on the effects of drugs, where to get help, and general information on substances like cannabis.
   • Contact Frank: Call 0300 123 6600 or text 82111
   • Website: Talk to Frank

3. Alcohol Change UK:

   • Offers resources for individuals struggling with alcohol misuse and advice for loved ones.
   • Website: Alcohol Change UK

4. Breaking Free Online:

   • An online program for substance misuse recovery, including interactive tools for managing cravings and overcoming triggers. You can access Breaking Free Online through NHS Hampshire services.

5. Apps like Drink Free Days:

   • While primarily aimed at reducing alcohol intake, apps like Drink Free Days can help you track progress, set goals, and manage cravings.

Common Questions and Concerns

• "Everyone says cannabis is safe. Is it?"

  • Despite popular belief, cannabis can have long-term effects on mental and physical health. For more information, visit Talk to Frank for evidence-based facts on cannabis.

• How do I know if drugs or alcohol are affecting my life?

  • Taking a short quiz, such as the one provided by Alcohol Change UK, can help you assess the impact and whether seeking support is the right next step.

If You Need More Help

Whether you’re looking to reduce or completely stop, don’t hesitate to reach out for support.

Making these changes isn’t easy, and there is support available to guide you.

Remember that recovery is a journey, and progress takes time—each step forward counts.