My Addiction Pattern Tracker
A pattern tracker helps connect what happened before use, what the substance promised and what happened afterwards.
I created this page because substance use is often spoken about with judgement when what people need is safety, honesty and support. A pattern may have begun as a way to cope with stress, pain, trauma, loneliness, sleep or overwhelming feelings. Understanding the purpose it has served does not minimise harm; it helps us find a more useful route forward.
What this resource helps you notice
· Before: Record place, people, events, emotions, physical state, money, access and the thought that gave permission.
· During: Note substance, amount, route, other substances, intention and whether the plan changed.
· After: Record immediate effects, sleep, mood, health, relationships, responsibilities and any risk or regret.
· Next time: Choose one change: contact someone, delay, leave a setting, carry less money, attend support or follow a clinical plan.
How I suggest using it
Read the page once without trying to solve everything. Return to one prompt that feels most relevant and write only what you can notice today. Use simple words, approximate amounts or a 0-10 rating if that makes the experience easier to capture. Bring the completed page to therapy, a GP appointment or specialist support if you would like help turning insight into a plan.
Please do not stop alcohol, benzodiazepines or other substances suddenly if dependence or withdrawal may be present. Speak with a GP, pharmacist or specialist drug and alcohol service so change can be planned safely.
A gentle reminder from me
Change does not have to begin with a dramatic promise. It may begin with telling the truth on paper, recognising a warning sign, asking someone to stay with you, repeating one manageable practice or reconnecting with support after a difficult day. Information is not failure. It is something you can use.
Support: speak with your GP or local drug and alcohol service. FRANK: 0300 123 6600. In an emergency call 999. If you cannot keep yourself safe, call 999 or go to A&E.
Until next time, give yourself space to breathe. - Maggie
