Whether you’re in recovery, just taking a break, or abstaining for a longer period of time, the following tips could be useful:

 

Know your motivation:                       

Seeing clear reasons or benefits for abstaining can make it easier to abstain. This could be related to health, finances, academics, or relationships—anything that gives you the motivation to make a change.

Learning to say No:

Plan ahead of time how you will say “no” in social situations. Be respectful and non-judgmental of others’ choices, but remember it’s OK to be clear, assertive, and simple. This website offers more ideas.

“No thanks, not tonight.”

“I’m not drinking/using right now.”

“I’m in recovery.”

“I’m prioritizing school right now.”

Manage urges and habits:

Having strategies in place to manage cravings or cope with student life can be helpful. Create a wide range of activities to have handy: journaling, going for a walk, meditation, hobbies, watching a movie, calling a friend, etc. This site provides 100 distractions, and Active Minds offers more information on self-care strategies.

Know your triggers:

External people, places, or events, as well as internal emotions, habits or urges may come up. You may want to avoid some of the people or places, as well as have a plan for how to manage both internal and external triggers. This website offers some additional tools and insight.

Choose alternative activities:

Replace substance-related activities with substance-free ones. Students often feel like they’re alone in finding substance-free events, but many students (62%) don’t regularly use substances. A lot of friends may be open to a game night, movies, or going to the gym. You can also volunteer, attend campus/community events, or find options in Campus Recreation or Office of Student Engagement.

Get support:

 Tell family or friends you’re making a change so they can support you. Know who your potential naysayers or saboteurs are. Find a support group like Alcoholics Anonymous, Marijuana Anonymous or Narcotics Anonymous, as well as campus resources like Student Wellness, CAPS and Student Health.