Great work. You’ve taken the first step to making changes to your substance use. What is motivating you to change? Write these down as helpful reminders. Day 1 Do you have a plan for your detox? It helps to ‘clean house’ by removing alcohol/drugs and utensils. Try avoiding unhelpful people and places over this period.

Cravings are a normal part of detox. They’re at their highest during this time. If you have them, it can help to reflect on why you are making this change. Day 2 When we start using a substance our brains adjust to its effects. Our bodies adapt to this as being the new ‘normal’. It’s part of the reason why we feel uncomfortable when we stop. The good news is that our brains will adjust again, back to the new ‘normal’.

If you’re feeling unwell or having cravings, treat it like the flu. Rest, water and small healthy meals will help. Contact your doctor if you have concerns. Day 3 Anxiety and worry can get in the way of things. Put your feet firmly on the floor and take a deep breath. This slows your body down, helping to reduce anxiety.

Who is supporting you during this period? Reach out to friends, family, GPs and support services. If you need extra support, call Adis 24/7 on 1800 177 833 Day 4 Peer groups can be helpful. Find your nearest in-person or online AA, NA (abstinence) or Smart Recovery groups and see if they work for you and your situation.

Struggling with cravings? Use the 3D’s. Delay your use for a specified time. Distract yourself with an activity. Decide after this if you still want to use. Day 5 Are you really craving drugs/alcohol? Think of HALT! Are you Hungry? Angry? Lonley? Tired? You might be feeling one of these instead.

You might notice changes in your mood. This may fluctuate but it will even out over time. Do something you enjoy today, especially if you are feeling low. If you are worried about symptoms, remember to check in with your GP. You can call a counsellor at Adis 24/7 for support on 1800 177 833. Day 6 You’re doing great! Strong urges and emotions can make it hard to make good decisions. Try the STOP method. STOP what you are doing. TAKE a deep breath. OBSERVE your body and surroundings. PROCEED with a behaviour that helps you reach your goals.

Alcohol/drug use or withdrawal can affect sleep. Set a time that you’ll go to bed and wake up every day and try relaxing at night with music or reading a book. Day 7 Sunshine during the day and a dark room at night can help reset our circadian rhythms. They’re our internal clock. They help with regulating sleep patterns. Staying in a regular routine can assist with making these changes. If you have any concerns about this, contact your GP.

‘Forever’ can sound overwhelming. Try breaking it into smaller time frames. Delaying for even a small time can be helpful in breaking your usual pattern of use. Day 8 A list of distraction techniques can be helpful when struggling. Activities that engage the mind and body like walking and craft can be more helpful than TV.

Sometimes maintaining changes long term can be hard. There are lots of options that can help you including support groups, medications, counselling or rehab. Contact Adis 24/7 on 1800177833 for more information on these support options. Day 9 Some support options are available online. You might find this option less daunting. You can access Adis Chat at https://www.adis.health.qld.gov.au

‘Slip ups’ happen. Remember if you slip into an old pattern, your tolerance may have changed. Use this opportunity to think of ways to avoid slipping again. Day 10 When we change something, we may find ourselves doing too much of something else to replace it (other substances, sex or exercise). See a GP if you’re worried.

If stressed, try some guided imagery. With your eyes closed, picture a place in your mind. How does it look? Smell? Feel? Call Adis 24/7 on 1800 177 833 Day 11 If anxious, try a grounding exercise. Name 5 things you can see. 4 things you can touch. 3 things you can hear. 2 things you can smell. 1 thing you can taste.

Exercise has physical and mental health benefits. It increases the release of serotonin and supports better sleep. Get moving today and see how you feel. Day 12 Feeling connected is important. Being social has amazing health benefits. Take some time to SMS, call or catch up with someone, away from &without substances.

Your life might feel different in some ways. Remember to find ways to relax, reward and entertain yourself. What about joining a group or taking on a hobby? Day 13 A healthy work-life balance improves wellbeing. Are you spending enough time focused in areas like work/study, relaxing, being active, socialising and sleeping?

It’s been two weeks since you started. Reflect on what’s worked and what hasn’t. When making changes we sometimes need to adjust our plans. Day 14 Congratulations! You’ve reached the end of your detox. Contact Adis 24/7 on 1800177833 if you need extra support. Remember, take it one day at a time as your brain and body continue to adjust to the changes you have made. You have now completed the Adis SMS Support Program. If you would like to provide feedback on the program, please visit: https://redcap.link/adis_sms_feedback