If substance use is worrying you, you can ask for help without first choosing a label. Start with the concern you want to discuss, one person or service to contact, and the information that will make that conversation useful. You do not need a perfect record or a finished recovery plan.
1. Describe what you have noticed
Write a few concrete observations: using more often than intended, problems with sleep or relationships, difficulty cutting down, or symptoms when you stop. These are conversation starters, not a diagnostic checklist. A qualified professional can assess your situation and discuss options.
2. Ask for the help you need today
SAMHSA's guide to asking for help suggests choosing someone you trust and saying what kind of support you want. You might ask a friend to sit with you while you make an appointment, or ask a clinician to explain treatment choices. If the first conversation does not help, consider another trusted person or service.
3. Find an appropriate service
In the United States, SAMHSA's National Helpline offers free, confidential treatment information and referrals at 1-800-662-HELP (4357), around the clock, in English and Spanish. It is a referral service, not counseling or emergency care. SAMHSA's treatment locator page links to FindTreatment.gov. Outside the US, ask a local health service about available care.
Ask a prospective provider whether it treats the substances and concerns involved, accepts new patients, works in your language, and explains costs. Ask what to do while waiting for the appointment. Our appointment guide has more questions to prepare.
4. Discuss changes safely
NIAAA warns that suddenly stopping after prolonged heavy drinking can cause potentially life-threatening withdrawal. Seek medical advice about stopping if this may apply to you. Ask a clinician about your other substances, medicines and health conditions too. For an immediate medical emergency in the US, call 911; elsewhere use your local emergency number.
5. Use notes as optional support
Record what happened and what you want to ask, including uncertainty or missing entries. A journal can organize a conversation; it does not diagnose addiction or establish why something happened. You do not need to record everything or share private entries with friends. See different recording approaches if a tool would be useful.
If your situation changes or you return to use, contact your support or treatment team to reassess the plan. We removed unsupported claims about guaranteed reductions, brain changes and universal recovery percentages from an earlier version of this article.
Keep a daily record with Remedy
Record use, no-use days and journal context.
