Admit there is a problem
Stop using the substance
Remove alcohol, drugs, and related items from your environment
Tell one trusted person today
Contact a doctor, therapist, or addiction specialist
Join a support group such as AA, NA, SMART Recovery, or another local group
Make a plan for cravings and triggers
Avoid people, places, and situations tied to use
Build a daily routine with sleep, meals, exercise, and structure
Drink water and eat regularly
Use healthy coping skills like walking, journaling, breathing, or calling someone
Set small daily goals
Track sober days
Ask for help immediately if withdrawal symptoms appear
Go to detox or emergency care if withdrawal could be dangerous
Consider outpatient or inpatient treatment
Treat mental health issues at the same time
Repair relationships with honest actions
Replace old habits with sober activities
Keep going after setbacks
Call emergency services or a crisis line if you may hurt yourself or someone else