If you want to stop using substances, you may find the following strategies helpful.CAUTION: sudden cessation of substance use can cause withdrawal symptoms and some of these can be fatal. It is recommended that you talk with your physician prior to stopping regular substance use.1) Find alternatives. If drinking/using has occupied a lot of your time, then fill free time by developing new, healthy activities, hobbies, and relationships, or renewing ones you’ve missed. If you have counted on using alcohol/substances to be more comfortable in social situations, manage your moods, or cope with your problems, then seek other, healthy ways to deal with those areas of your life2) Avoid “triggers”. What triggers your urge to drink/use? If certain people or places make you drink/use even when you don’t want to, try to avoid them. If certain activities, times of day, or feelings trigger the urge, plan something else to do instead of drinking/using. If drinking/using at home is a problem, keep little or no alcohol/drugs there.3) Plan to handle urges. When you cannot avoid a trigger or an urge hits, consider these options: remind yourself of your reasons for changing (it can help to carry them in writing or store them in an electronic message you can access easily); talk things through with someone you trust; get involved with a healthy, distracting activity, such as physical exercise or a hobby that doesn’t involve drinking/using; instead of fighting the feeling, accept it and ride it out without giving in, knowing that it will soon crest like a wave and wash away. Remember, cravings last, at most, 15 minutes as long as you don’t feed into them.4) Know your “no”. You’re likely to be offered a drink/drug at times when you don’t want one. Have a polite, convincing “no, thanks” ready. The faster you can say no to these offers, the less likely you are to give in. If you hesitate, it allows you time to think of excuses to go along.5) Social support – One potential challenge when people stop drinking/using is rebuilding a life without substance use. It may be important to: educate family and friends, develop new interests and social groups, find rewarding ways to spend your time that don’t involve substance use, ask for help from others,6) When asking for support from friends or family, be specific. This could include: not offering you alcohol/drugs, not using alcohol/drugs around you, giving words of support and withholding criticism, not asking you to take on new demands right now, going to a group like Al-Anon,7) Consider joining Alcoholics Anonymous, SMART Recovery, Celebrate Recovery or another mutual support group (see “Links”). Recovering people who attend groups regularly do better than those who do not. Groups can vary widely, so shop around for one that’s comfortable. You’ll get more out of it if you become actively involved by having a sponsor and reaching out to other members for assistance.8) Note that it is common for people with substance use problems to feel depressed or anxious. Mild symptoms may go away if you cut down or stop using. See a doctor or counselor if symptoms persist or get worse. If you’re having suicidal thoughts, call your health care provider, or go to the nearest emergency room right away. Effective treatment is available to help you through this difficult time.Resources: support for quitting: Rethinking Drinking: http://rethinkingdrinking.niaaa.nih.gov.