HealthInfo Waitaha Canterbury

Helping myself with my alcohol or drug addiction

Te āwhina i ahau anō i te waranga waipiro, pūroi rānei

 

There are many things you can do to gain control over your drinking or drug taking and reduce the harmful effects on your body and relationships.

• Think about whether you might have a problem with dependence or addiction.
• Learn about lower-risk drinking levels, how to cut down, how to pour a standard drink and many other ideas at Amohia te Waiora.
• Learn about ways to stay safer if you're taking drugs.
• Read about wellbeing and ways to keep mentally well.
• Try relaxation techniques. These will help you be more resilient and more able to cope when you feel tempted to use drugs.
• Get enough sleep.
• Keep active. Physical activity can have a very positive effect on your mental health.
• Look after your body. People with mental illness or addiction problems tend to have worse physical health than other people.
• Try the web-based alcohol support programme Hello Sunday Morning.
• Listen to the weekly podcast by Christchurch members of Alcohol Anonymous on Plains FM. This can give you ideas and encouragement.
• Call a helpline or join one of the support groups listed below. Many people get benefits from talking to other people with similar problems to them.

If things do not improve, you're likely to need more support. This is even more likely if your drug or alcohol use is getting worse. You can contact one of the drug and alcohol support services listed below. Or you can go through your general practice team.

In severe cases of drug or alcohol addiction, particularly if you're trying to withdraw, your general practice team might prescribe medication. They might also refer you to see a mental health professional. See Treating alcohol or drug addiction for more details.

Support services and groups

• 1737, need to talk?

  Phone: 1737 or 0800-1737-1737 or txt: 1737.

  If you feel anxious, down, a bit overwhelmed, or just need someone to talk to, call or txt 24 hours a day, seven days a week. 1737 is staffed by a team of paid counsellors who can talk to you if you have mental health or addiction problems. A counsellor will work with you to develop a care plan. This could include referring you to another service, giving you additional counselling or giving you information and support.

• Alcohol Drug Helpline

  The website of the alcohol drug helpline (0800-787-797 and txt 8681) has information, online tools and a service directory for support. You can call or txt the helpline any time.

  The alcohol drug helpline has a Māori helpline (0800-787-798) and text service (8681) to provide culturally appropriate support to Māori.

  It also has a Pasifika helpline (0800-787-799) and text service (8681) to provide culturally appropriate support to Pacific peoples.

• Alcoholics Anonymous

  AA is a fellowship of men and women who aim to help each other recover from alcoholism.

• Ashburton Community Alcohol and Drug Service (ACADS)

  ACADS provides support and services to adults and rangatahi (young people) in the Ashburton district with alcohol and drug addiction issues.

• Christchurch Central Service – Alcohol and other drug (AOD) coordination

  You can contact this service to discuss your situation. You can also call if you're worried about a whānau (family) member's or friend's drinking or drug taking. To contact the service, call (03) 338‑4437 or email chchaod@odysseychch.org.nz.

  The service can provide brief intervention, self-help information, education and referrals to treatment providers. It has links to all AOD treatment providers in Christchurch for individual counselling or intensive treatment programmes. It also provides support to people with drug and alcohol problems and their whānau.

• He Waka Tapu

  Kaupapa Māori support services including alcohol and drug treatment and a harm reduction support group.

  You can make an appointment or your general practice team, school or whānau can refer you on your behalf.

• Mental Health Education and Resource Centre (MHERC)

  MHERC provides information, education and support within Canterbury to people with mental health and addiction issues, their whānau, caregivers and friends.

  HealthInfo recommends the following pages

• Amohia te Waiora
  • Is your drinking OK?

    This 24-page booklet has comprehensive information to help you decide if your drinking is OK.

  • Cutting down

    This 60-page booklet has comprehensive information about practical ways of cutting down their drinking for people who have decided to cut down.

  • Stopping drinking

    This 36-page booklet has comprehensive information about stopping drinking for people who have decided to stop.

  • Maintaining the change

    This 20-page booklet has comprehensive information about maintaining the changes you've made to the way you're drinking.

• Living Sober

  Living Sober is an online community where people can share their stories and connect with other people as they adjust to living alcohol free.

On the next page: Supporting someone with alcohol or drug addiction

Written by HealthInfo clinical advisers. Last reviewed June 2023.

Sources

Page reference: 520825

Review key: HIADG-47857