Preparing to cut down or stop
Set a day to start cutting down or to stop
Make a commitment to your day and stick to it. Get ready for this day by preparing your environment...
Prepare your environment
Get rid of everything from your home, your car, and anywhere else that's been associated with using meth. These things are triggers for meth use and are likely to increase your cravings. Delete unhelpful or tempting numbers from your mobile phone - you know the ones. Try rearranging your furniture; tell your friends about your plans if they'll support you and avoid those who won’t; change your routines (e.g. find a different way to drive to and from work); do whatever it takes to give you a sense of a fresh start. The day before your stop date, stock up on healthy food, juice, bottled water and anything else you’ll need if you expect to come down or withdraw.
Tame the 'meth monster'
Unhelpful thoughts often pop into your mind when you decide to stop using meth or cut right down- “life will be boring without meth”, “coming down isn’t really that bad”, “it’ll be way too hard to stop”, "I'll put on weight". Self-sabotage comes from the 'meth monster'. When you think this way, make a list of all the things you don't really like about using meth to remind yourself of why you wanted to change in the first place. Keep a wallet- or purse-sized card with this list so you can re-read it if you have cravings. You could also make a list of the benefits of cutting down or stopping meth and read it to tame the meth monster and help you to stay committed.
Anticipate risky situations
List every potential situation you can think of that could lead you down the meth path again. Situations could include being with friends who use lots of meth; going to a party; being offered meth; feeling tired, bored, or angry; feeling happy; wanting to celebrate; wanting to reward yourself; having lots of money; having no money; having a craving; putting on weight etc. Make a coping plan for each risky situation.
Learn to say ‘no’
Most people have spent a long time saying ‘yes’ so saying ‘no’ when you’re offered meth can be really hard at first. Although it’s best to avoid all temptation in the early stages, think of some ways to say ‘no thanks’ and practice them before your stop date so you're prepared and don’t feel pressured to use meth. Unless you have an alternative to 'yes' it will be the first word to come out of your mouth, even if you don't want it to be. Some people find that the only way to stop is to avoid completely those friends who are still using meth. Changing friends can be really hard but for some people it's the only way.
Plan to manage cravings or urges
MethMethamphetamine - amphetamine with the addition of a methyl group on the molecular chain, which gives it a potent effect. cravings can be strong, so it’s important to know what works for you. Click on the managing cravings link for tips.
Set goals
Clarify what’s important in your life. When you set goals, consider using the S.M.A.R.T approach:
Specific: For example, “I'll pay off my credit card in 12 months” is specific, while saying "I want to get some money together" isn't specific enough.
Measurable: Seeing your credit card balance decrease each month will help to keep you motivated, so make sure you set a goal that allows you to measure your progress.
Active: The best goals are those in which you play the active part. Getting someone else to do what you want them to do is often not an achievable or realistic goal. An active goal in this case involves your response. For example "For the next two weeks, whenever my partner gets angry I'll stay calm/leave the room/do something else, rather than get angry too and have an argument."
Realistic: Some of the best goals are personally challenging, but make sure that your goal is attainable and that you have the ability to achieve it, or can learn the skills you need to make it happen.
Time limited: It's important to have a time frame for your goal so you can keep an eye on your progress and know when you've achieved it. It's hard to stay motivated when the end is nowhere in sight.
Solve problems
Everyone has to cope with problems from time to time, but it’s how we deal with problems that's the real issue. Some people will simply avoid them and others will go back to using meth to cope. The trouble is that procrastination always makes things worse.
Try this practical method for dealing with problems and avoid putting them off. You'll find that just making a start will help to relieve your stress.
1) Stop and think about the whole situation. What's really going on? What's the real issue? Be clear about what the actual problem is.
2) Break the problem down into smaller, manageable parts and solve each part separately.
3) Be creative and generate a list of possible solutions. Come up with as many options as possible to solve the problem without judging the merits of any option yet.
4) Choose an option by considering each one separately and weighing up the pros and cons. Reject unusable options, choose the best one, and keep the second best as a back-up plan if you need it.
5) Practice. Try out your solution and evaluate the plan. Did it work? If not, why not? How could you tackle this problem differently in future?
Finally...make an ACTION plan
Finally, put all of your ideas into one big, all purpose ‘action plan’ so you’re as prepared as you can be. An action plan might include:
1) a list of emergency numbers of people you can call on for help
2) a list of the things you don't like about using meth (make a reminder card)
3) a list of the benefits of stopping (or cutting down)
4) ways to say ‘no thanks’
5) how to leave a risky situation in a hurry
6) a list of safe places to ‘ride out’ a crisis
7) things to do if you feel tired or bored
8) ways to reward yourself, celebrate, have fun, and party without meth
9) a list of reliable distractions
10) your preferred ways to manage cravings