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8 • Mood
+
substance use
What are some things that you like to do that are pleasant
or enjoyable?
•
Take time out from stress.
Stress and anxiety can make any problem seem worse.
Try to reduce stress and anxiety by giving yourself time away from things that cause
these feelings. You can use techniques such as
controlled breathing
or
mindfulness
(these techniques are described on pages 10–12), or any other activity you find enjoyable
(e.g., reading, listening to music, going for a walk). These techniques can also help you
manage your cravings or urges to use alcohol, tobacco or other drugs.
•
Avoid or limit your use of alcohol, tobacco or other drugs.
Alcohol, tobacco and
other drugs can intensify your moods. It is recommended that no more than two standard
drinks should be consumed each day (for further information refer to the Australian
Drinking Guidelines). Avoid high doses of substances, and risky drug taking behaviour,
such as injecting drug use. Take regular breaks from drinking or using, and avoid using
multiple different types of drugs. If you have been drinking, smoking or using regularly it
can be difficult to cut down. The activities listed on pages 10–14 of this booklet may help
you cope with your cravings and urges to use.
•
Take medication as prescribed.
Avoid mixing prescribed medication with alcohol,
tobacco or other drugs, as this could have dangerous consequences, such as making
prescribed medication ineffective or increasing the effects of alcohol or other drugs.