DIY detox
Drug misuse consultant Ron Alcorn gives advice on how you can give up drugs or alcohol, or cut down, without using his services
© Getty
It may be possible to change problematic patterns of alcohol and drug use without outside help. Even in the case of severe dependence, some people find their own way to a sober or drug-free life.
We don't know how to predict who is likely to succeed in giving up or cutting down – with or without help – and there's certainly no single, fixed method that's been proved to work. For every different person and substance there are different issues. But there a few important common guidelines:
- be clear about your goal
- spend time in planning and preparation
- don't give up at the first hurdle or lapse
- know when and how to ask for help.
defining your goal
Before you do anything else, make a list of the reasons why you want to change and the reasons why you don't. Trawl as widely through your thoughts and experiences as you possibly can. Don't censor anything. The issues could include health (long- and short-term), state of mind, family and relationships, social life, work, money, time, and problems with the law. If you've been completely honest and the reasons for change don't outweigh the reasons not to, you may find it difficult to succeed.
Keeping a diary over a week or so, charting where you drink or take drugs, when, who with, the cost and the consequences, will also help you to focus both on the scale of the task and on where some of the possibilities for change might lie.
Next you need to consider whether you're aiming to cut down or to stop altogether. To help you decide, again you could try listing the pros and cons for each alternative.
The goal of moderation is where a lot of people choose to start. Research shows that you can avoid more severe drug or alcohol problems if you take steps early enough. If you decide to try to cut down, you need to work out what moderation would mean in practice. Obviously this varies with the substance you're using and the sort of problems you have. But look at the list of reasons why you want to change, and, as honestly as you can, try to work out what level of use would be likely to free you of these problems. It may be a good idea to consult others – close friends, partners or members of your family – about this. Then set clear limits, per session, per day or per week as appropriate. You may want to cut down little by little on a weekly basis – see the information about withdrawal in planning, below. In the case of alcohol, there are official guidelines to 'safe' weekly limits you may want to keep in mind as a goal. These are 14 units a week for women and 21 units for men. See the legal drug.
The next question is whether the goal you have set is realistic. If you don't think it is, or you've tried to cut down several times and failed, or you've had severe physical, mental-health or social problems to do with your alcohol or drug use, or a doctor or other professional has advised you to stop, it may be best to give up altogether and have a long period of abstinence. It may also be time to consider asking for help.
planning
Planning and being prepared are crucial to success. The following are the main areas to consider.
Think about who is likely to be supportive, and who you might have to avoid or be more assertive with. Is there anybody who has done what you are trying to do and who could act as a mentor?
Think about alternative pleasures and activities that can help replace the drink or drugs.
Think about the best time to stop or begin cutting down.
Think about the best environment for giving up or cutting down. It should be safe; other aspects may depend on the substance, your circumstances and your personality. Some people find it helpful to take time out and be quiet; others want the stimulation and distraction of activities.
Find out how you can get help if you can't cope on your own (see asking for help and help and info).
Know your enemy and find out what you can expect (see help and info and the information about specific substances in the abc of drugs).
Firstly, if you're giving up completely, you need to know what withdrawal is likely to involve, physically and psychologically. This will vary a lot according to the substance and how much you're using. But the symptoms of withdrawal for most substances are mild to moderate and won't kill you or cause you lasting harm.
However, the symptoms of withdrawal from severe dependence on opiates, alcohol and tranquillisers such as Valium (benzodiazepines) are more serious. In particular, with severe benzodiazepine and alcohol dependence, there are potentially very disturbing and even life-threatening complications, such as losing touch with reality and having fits. If you've experienced these problems on previous occasions or you think you might be at risk, talk to a doctor first. Phased withdrawal, supervision, a controlled environment or special medication may be necessary. In addition, if you have major medical problems or psychological difficulties, the withdrawal phase could make them worse.
If you don't want to consult your own GP, you could contact a local drugs agency. If you're worried about confidentiality, discuss this with the agency first.
The important thing to remember is that withdrawal is a distinct phase that has an end (even though it may feel endless at the time!).
You may be tempted to use another drug to help you give up the one you have a problem with. But substitute drugs can simply perpetuate problems, or replace them with different problems. The enemy may be anything that promises a quick fix – be it alcohol, another type of recreational drug, or even sometimes prescribed medications.
Cravings to drink or use drugs again are a normal part of giving up, so you should be prepared for them. Although they can be intense, they come and go and will usually weaken over time. Cravings are often triggered by physical or psychological distress: your brain tricks you into believing that drinking or using a drug again is the only source of relief. Techniques that people find useful to cope with cravings include a conscious decision to delay your response ('I want a drink, but I'm not going to have one now'); doing something that takes your mind off it; practising relaxation; and talking to friends or someone who has been through similar experiences.
Remember that the job isn't done once you've stopped – this is where the real action starts! Everyone knows the joke about the smoker who says giving up is easy: 'I've done it a hundred times!'. So you should get to know your high-risk situations – the 'triggers' that make you likely to use again. These can be feelings or external circumstances. Anniversaries or special occasions may be difficult, for example. Or you may re-experience some of the feelings or issues that led you into drug or alcohol use in the first place.
Finally, pay attention to your general wellbeing, eating well, taking exercise, and getting enough sleep. Your sleep patterns may be disrupted for a while, so be prepared for this.
lapse and relapse
Remember, it's not necessarily a disaster if you have a moment of weakness. There's a subtle but important difference between a lapse and a full relapse. You can pull back from a lapse. But sometimes people use a lapse as an excuse for complete relapse: 'I've had one sip; I may as well drink the whole bottle,' or 'I've used again, it must mean I'm a hopeless addict.'
There is a particular danger in this context for users of heroin or other opiates. People lose their tolerance to substances over time, and what used to be your normal dose could kill you. So be very, very careful.
asking for help
If you're interested in more self-help materials, the organisations listed below should be able to provide them. You can ask for them anonymously. There are also some very useful websites, including step-by-step programmes for moderating your use or stopping completely.
If you feel you need more direct help from others, this is not a sign of failure. You don't have to go it alone. The feature problems and services contains a guide to the help available. Options include talking to your GP and looking up local agencies and treatment centres through one of the major national organisations (see help and info). There are also community groups to help you stop smoking (see also how to quit smoking) and support groups such as Alcoholics Anonymous, Narcotics Anonymous and Cocaine Anonymous. Many people find support from people who have successfully given up or are struggling along the same path enormously reassuring and constructive. If the spiritual dimension of the 'Anonymous' movement doesn't appeal, there are other programmes such as Rational Recovery and SOS (see the website list in help and info).
Good luck!
help and info
See also the features how to quit smoking and the legal drug (alcohol).
Channel 4 is not responsible for the content of third party sites.
organisations
Addaction
67-69 Cowcross Street
London EC1M 6PU
Tel: 020 7251 5860 (Mon-Fri 9am-5pm)
E-mail: info@addaction.org.uk
Website: www.addaction.org.uk
Working solely in the field of drug and alcohol treatment, Addaction runs community-based and prison-based projects, plus specialist services for young people.
Alcoholics Anonymous
PO Box 1
Stonebow House
Stonebow
York YO1 7NJ
Helpline: 0845 769 7555 (24 hours)
Tel: 01904 644026
E-mail: aanewcomer@runbox.com
Website: www.alcoholics-anonymous.org.uk
Runs self-help groups throughout the UK. The only requirement for membership is a desire to stop drinking.
Cocaine Anonymous
PO Box 46920
London E2 9WF
Helpline: 020 7284 1123 (10am-10pm every day)
E-mail: helpline@cauk.org.uk
Website: www.cauk.org.uk
A network of self-help groups offering support for those wanting to recover from cocaine dependence.
Drinkline
PO Box 4000
Glasgow G3 8XX
Helpline: 0800 917 8282 (24 hours)
A free national helpline offering advice and information for people with alcohol problems
or anyone concerned about alcohol misuse. Provide advice on sensible drinking and
information on local support services to help people cut down on their drinking.
FRANK
Helpline: 0800 77 66 00 (24 hours)
Textphone: 0800 917 8765
E-mail: frank@talktofrank.com
Website: www.talktofrank.com
Provides free confidential drugs information and advice 24 hours a day. All calls are confidential. Use the website's search facility to get the contact details of organisations offering practical help and support in your area.
Narcotics Anonymous
Helpline: 020 7730 0009 (Every day, 10am-10pm)
E-mail: helpline@ukna.org
Website: www.ukna.org
A non-profit fellowship of men and women for whom drugs had become a major problem, who
meet regularly to help each other stay clean. Recovery in NA focuses on the problem of
addiction, rather than on any particular drug. The website has information for those who
think they may have a drug problem, for professionals working with addicts seeking
recovery and for recovering addicts.
websites
Alcohol Concern
www.alcoholconcern.org.uk
Contains information about the work of Alcohol Concern, factsheets and details of publications, a directory of local alcohol services, and advice for those worried about their own or someone else's drinking.
Addiction Alternatives
www.addictionalternatives.com
A gateway to the world of 'how to' methods that can enable you to gain more control of your life whether you are seeking help for a family member, friend, or yourself. Has information, online quizzes, links and recommended resources.
Centre for Recovery from Drug and Alcohol Abuse
www.recovery.org.uk
Information and advice for those with a drug or alcohol problem, families and friends. Features facts about drugs, frequently asked questions, suggested reading and website links.
Moderation Management
www.moderation.org
For people who want to reduce their drinking. Resources include suggested lifestyle changes, questionnaire, reading lists, links and frequently asked questions.
Rational Recovery
www.rational.org
RR was founded as an alternative to the 12-Step, spiritual healing program of Alcoholics Anonymous. Resources and forums.
Secular Organisations for Sobriety (SOS)
www.secularsobriety.org
An alternative recovery method for alcoholics or drug addicts who are uncomfortable with the spiritual content of widely available 12-Step programs. Takes a secular approach to recovery and maintains that sobriety is a separate issue from religion or spirituality. Website has details of SOS meetings around the world.
Self Management and Recovery Training
www.smartrecovery.org
A non-profit organisation run almost exclusively by dedicated volunteers. SMART Recovery® offers free scientifically based mutual help groups (including groups online) for abstaining from any addictive behaviour including alcohol, other substances, or activities.
Women for Sobriety
www.womenforsobriety.org
A non-profit organisation dedicated to helping women overcome alcoholism and other addictions. A US-based organisation that has self-help groups throughout the world.
reading
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The Effective Way to Stop Drinking by Beauchamp Colclough (Penguin Health Care and Fitness, 1998) |
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How to Quit Drugs for Good by Jerry Dorsman (Prima Publishing, 1998) |
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Overcoming Addiction by Corinne Sweet (Piatkus Books, 1999) |
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Rational Recovery: The new cure for substance addiction by Jack Trimpey (Pocket Books, 1996) |
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(revised February 2003, resources updated February 2005)
