Deciding to take charge of your alcohol or drug habit is one of the most important decisions you will probably make. Regardless of what others may say or do, the choice is yours.

If you've read the article this far, you're probably at least thinking about change.

Remember, no one can stop a substance abuser from abusing the substance but the abuser. If you are undecided at this point, ask yourself: What will the future hold for me if I continue this destructive behavior? What health problems will I develop? How am I likely to look or feel a few years from now? What will happen to my family if something happens to me? Take a good, close look in the mirror. There's the present looking at you, as well as the future.

You have three options to gain control of you life and health.

Option 1 --Cutting Back: This can work in some cases of alcohol abuse, but rarely is it successful for most drug users. Too often users slip back into familiar patterns or turn to the drug in times of stress. If cutting down is an option, you should make a written plan. By putting your plan on paper or in form of a contract, you reinforce your commitment. This charting helps you decide where you are going and where you have been.

There are five requirements for a "S.M.A.R.T." plan. It must be:

SPECIFIC: Set a specific goal that addresses behavior and results not emotions. Example--"Over the next month, I will gradually reduce my alcohol to four drinks per week and maintain it at this level." (That's standard drinks, not mega drinks.)

MEASURABLE: You must be able to tell when you arrived at a certain goal, and to set milestones along the way. Example ---"For the first two weeks, I will not consume alcohol at lunch, after work, during dinner, etc."

AGREED UPON: Don't be the Lone Ranger, even he had Tonto. Ask your friends, coworkers, relatives, etc., to help and support you. Example--"My family agreed to support me by not offering a drink or drinking in my presence."

REWARDING: Behavior change should be as fun as possible. Use your imagination. Decide how you will reward yourself, both for achieving you main goal and for passing the milestones along the way. Example---"For each week that I remain at my goal, I will put $10-$20 into a fund to take a trip to Jamaica."

TRACKABLE: Keep track of your progress in a visible way. This helps you from getting discouraged by showing your approach to the goal.

OPTION 2--QUITTING ON YOUR OWN: This can be gradually or all at once. While this may be an option for some, it's not a safe one for heavy users. By stopping suddenly, heavy users may experience withdrawals symptoms and should seek professional help for medical detoxification. Support groups such as Alcoholics or Narcotics Anonymous can provide help to "stay straight."