Substance Use: Looking Honestly, Without Shame
Many people use alcohol or other substances to cope with stress, pain or worry. Looking at your use honestly, without shame, is a strong first step. Help is available, and change is possible.
Signs you may notice
- Using more, or more often, than you meant to
- Using to get through the day or to sleep
- Problems with work, money, health or family
- Trying to cut down and finding it hard
- Hiding use or feeling guilty about it
What can help
- Write down what you use and why
- Tell someone you trust
- Talk with a doctor or counselor about options
- Look into support groups and community programs
- Plan other ways to handle hard moments
When to reach out
In an emergency, such as someone who cannot wake up or has trouble breathing, call 911. For free, confidential help any time, call the SAMHSA National Helpline at 1-800-662-4357 (English and Spanish), or call or text 988.
Free worksheets
Download free, bilingual worksheets you can use at home or bring to a session.
See free worksheetsFrequently asked questions
What signs should I notice?
Using more, or more often, than you meant to; Using to get through the day or to sleep; Problems with work, money, health or family; Trying to cut down and finding it hard; Hiding use or feeling guilty about it.
What can help?
Write down what you use and why; Tell someone you trust; Talk with a doctor or counselor about options; Look into support groups and community programs; Plan other ways to handle hard moments.
When should I look for help?
In an emergency, such as someone who cannot wake up or has trouble breathing, call 911. For free, confidential help any time, call the SAMHSA National Helpline at 1-800-662-4357 (English and Spanish), or call or text 988.
Where can I find help in Spanish in Oregon?
Use the Sanar Network directory to find bilingual and culturally responsive providers in Oregon, or read our resource guide for crisis lines, therapy, addiction help and health insurance by county.
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