Tools for Tough Moments: Finding Support for Substance Use: Where to Start When You’re Not Sure
If you or someone you care about might need support with substance use, it can be hard to know where to begin. You might be thinking, “Do I need help?” or “What kind of help would even make sense?” Sometimes the uncertainty alone can make it feel easier to do nothing at all.
In a moment like this, a simple tool for a tough moment is to ask:
“Who is one safe person or support I can reach out to?”
That question keeps things manageable. Instead of trying to solve everything at once, it focuses on one small, meaningful step.
For some people, that first step is reaching out to someone they already know—a trusted friend, family member, or mentor. It might sound like, “Hey, I’ve been thinking about my substance use and I’m not sure how I feel about it. Can I talk it through with you?” You don’t have to have the right words or a clear plan. Simply starting the conversation can help you feel less alone.
If reaching out to someone in your personal life feels uncomfortable, there are other options. Many people choose to connect with a counselor, therapist, or healthcare provider who can offer guidance in a more structured and confidential way. There are also national and local helplines that provide support, information, and connections to services without pressure or commitment.
Another part of this process can be getting curious about what kind of support feels right for you. Some people benefit from one-on-one counseling, while others prefer group support, peer communities, or outpatient programs. There’s no one “right” path—what matters is finding something that feels supportive and realistic for where you are right now.
It’s also okay if you’re not ready for a big change. Reaching out doesn’t mean you have to commit to stopping or making immediate decisions. It simply means you’re opening the door to support and giving yourself more options.
If you’re supporting someone else, this same idea applies. You don’t have to have all the answers. Encouraging them to identify one safe person or resource—and offering to help them take that step—can make a meaningful difference.
You don’t have to navigate this alone. Sometimes, identifying just one connection point can be a powerful tool for a tough moment—and the beginning of feeling more supported, informed, and able to take the next step when you’re ready.
Resources & Next Steps
If you or someone you care about may need support, here are a few ways to take the next step:
- Reach out to someone you trust
A friend, family member, or mentor can be a starting point. You don’t have to have the right words—just opening the conversation matters.
- Talk with a professional
A counselor, therapist, or healthcare provider can help you explore what’s going on and what kind of support might fit your needs.
- Call or text 988 Suicide & Crisis Lifeline
If substance use is connected to feeling overwhelmed, distressed, or unsafe, trained counselors are available 24/7 to listen and support you. - Contact SAMHSA National Helpline (1-800-662-HELP)
A free, confidential resource that can help connect you to local treatment options, support groups, and services in your area.