My Substance Use Tracking Sheet

Tracking is not about punishment. It can reveal patterns between situations, feelings, needs, urges and substance use.

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

·       Record the facts: Date, time, substance, amount, setting and whether other substances or medicines were involved.

·       Notice the build-up: What happened beforehand? Include thoughts, emotions, body sensations, people, places and practical pressures.

·       Understand the function: Did use bring relief, energy, numbness, belonging, sleep, confidence or escape? The function points toward alternatives.

·       Review safely: Look for patterns with a practitioner. Do not suddenly stop a substance when withdrawal may be medically risky.

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

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