Many people wonder at some point: “Is my drinking or drug use becoming a problem?”
You are not alone. Lots of people ask themselves this question. The good news is that asking the question is often the first step toward taking better care of yourself.
This guide can help you think about your use and what steps you might take next.
Be Honest with Yourself
Try to answer these questions as honestly as you can.
- Do you use alcohol or drugs more often than you planned?
- Do you sometimes say, “I’ll only have one or two,” but end up having more?
- Have friends or family said they are worried about your use?
- Have you ever missed work, school, or family responsibilities because of using?
- Do you hide how much you use?
- Do you feel guilty or embarrassed about your use?
- Have you tried to cut back or stop, but couldn’t?
- Do you need more of the substance than you used to in order to feel the same effect?
- Do you keep using even though it is causing problems with your health, relationships, or finances?
If you answered yes to several of these, it may be a sign that your use is becoming a problem.
Other Warning Signs
Sometimes the signs are easier to see in daily life. You might notice:
- Spending a lot of time thinking about using
- Feeling strong urges or cravings
- Using to deal with stress, sadness, or anxiety
- Feeling sick, shaky, or anxious when you stop
- Getting into arguments or trouble because of your use
- Losing interest in activities you used to enjoy
These signs can mean that your brain and body are starting to depend on the substance.
What To Do Next: A Simple Checklist
If you’re wondering whether your substance use is becoming a problem, that question alone is important. Use this checklist to help you decide what steps to take next.
Step 1: Pause and Take an Honest Look
Ask yourself:
If you checked even one or two, it may be worth taking the next steps.
Step 2: Try a Short Break
A simple way to learn about your relationship with a substance is to take a break from it.
If stopping feels very difficult, that can be a sign you may need extra support.
Step 3: Talk to Someone You Trust
You do not have to figure this out alone.
You might say: “I’ve been thinking about my drinking/drug use and I’m not sure it’s healthy. Can I talk with you about it?”
Step 4: Get Professional Advice
Health professionals talk to their patients about substance use every day.
They can help you decide whether simple changes, counseling, or treatment might be useful. If you need treatment, it’s important to note that not everyone needs live-in rehab; there are outpatient programs that can be equally effective.
Step 5: Learn About Support Options
Many people find help through counseling or peer support.
Some people attend support groups such as:
- Alcoholics Anonymous (AA),
- Narcotics Anonymous (NA),
- SMART Recovery, or
- Moderation Management.
Learn more about how these support groups can help here.
You can also search for treatment programs using our Safe Locator.
Step 6: Make Small Changes
Even small steps can help you move in a healthier direction.
Step 7: Get Help Quickly If Needed
Seek help right away if:
In an emergency, call 911 or seek medical care immediately. In the event of a mental health crisis, you can also contact 988 for specialized support.
An Important Note
You do not have to wait until things get bad to ask for help. Many people make changes early and avoid bigger problems later.
Taking even one step from this list means you are looking out for your health and your future.