SUBSTANCE USE DIARY
It can be surprisingly difficult to remember exactly what was happening around substance use once the moment has passed. This diary gives you a simple way to record the situation while the details are clearer.
For each occasion, you can note when and where you were, who you were with, what you drank or used and how much. There is also space to notice the thoughts or images going through your mind, the feelings or physical sensations you experienced, and what happened afterwards.
The final section asks you to consider an alternative, healthier or safer response. This is not about criticising the choice you made. It is about building awareness of the points where another option, extra support or a different coping strategy might become possible.
You may notice patterns after only a few entries: particular times of day, certain people or places, stress, loneliness, tiredness, sensory overload, conflict or difficult emotions. Those patterns can be valuable information.
You can print the diary more than once and use it over several days or weeks. It may also be useful to take completed pages into a therapy, GP, keyworker or specialist support appointment if you would like help making sense of what you are noticing.
