Understanding What Leads to Substance Use and What Might Help
This worksheet helps you understand what’s going on before, during, and after substance use - and explore what might help if you decide to make a change. It’s based on tools used in CBT (Cognitive Behavioral Therapy) and Motivational Interviewing.
Instructions
There’s no right or wrong way to complete this. You’re not being graded. The goal is just to notice what’s happening around your use - what leads up to it, what you get from it, and how it affects you. Many people find that once they see the full picture, they feel more in control. If you're thinking about making a change, this can also help you figure out what might support that. Take your time. Skip any questions that don’t feel relevant. You can bring this to therapy, or keep it just for you.
1. Think of a recent time you used a substance. What happened?
When was it? Where were you? Were you with anyone?
2. What were you feeling or thinking before you used?
This might include emotions (stress, loneliness, boredom), physical sensations (tension, restlessness), or specific thoughts.
3. What were you hoping the substance would do for you in that moment?
(Examples: help me relax, escape, fall asleep, feel less alone, have fun)
4. What actually happened - right after and later on?
How did you feel immediately after using? What about hours or days later?
5. What parts of that experience were helpful? What parts weren’t?
Try to be honest with yourself.
6. Are you thinking about making any changes to your use?
If yes, what would that look like for you (cutting back, stopping, avoiding certain triggers, etc.)?
7. What might help you move toward that goal, even a little?
This might include therapy, talking to someone, avoiding certain people or places, adding a new habit, or something else.
Fewer clicks. More care.
One place for your team, your clients, and every clinical workflow, so nothing quietly slips through the cracks.
Free for practices with up to 20 clinicians.