The use of methamphetamines (meth) comes with risks. If you’re using meth, or know someone who is, you might be wondering: How can I cut back? How can I quit? The good news is, you’ve got choices, and you’re not alone. Deciding to make changes is brave, and it’s totally understandable if it feels a little or very overwhelming. You don’t have to figure it all out at once — small steps can lead to big changes over time. Let’s break it down.
Harm Reduction
Harm reduction is about making choices that keep you as safe as possible. If you’re not ready to quit entirely, that’s okay. There are still things you can do to reduce the risks of using meth, as well as other substances. There are many harm reduction tips for meth use, below we’ve listed a few:
- Don’t mix substances — If you’re using meth, don’t use other substances as well
- Drink lots of water, eat when you can, and sleep whenever possible
- Take breaks — Give your mind and body time to recover
- Test your meth - Use fentanyl test strips each time you use substances
Set Goals
Deciding to make a change is huge, and you should be proud of yourself. Change isn’t always easy, but setting goals can help. Whether your goals are big or small, they make the process feel less overwhelming and more doable. And remember, celebrate every win, no matter how small.
- Plan for one “no-use” day and build from there
- If you’re ready to quit, set a date
- Set a budget for how much you’d like to spend each month
- Read up on harm reduction tips and choose one to start incorporating into your life
Look at Your Routine
Having some structure in your day can make a big difference, especially when it comes to filling your free time with positive stuff. Take a look at what your days usually look like, when you find yourself using meth the most, and ask yourself: Where can I add activities or support that help my mental health? A routine doesn’t have to be perfect, but having some positive distractions can help.
Think about opportunities for things like:
- Connecting with friends, family, or community
- Exercise, like walking, running, or playing sports
- Creative activities such as drawing, writing, or playing music
Reach Out for Support
You are not alone. There are people and communities out there who want to help. Talking to someone you trust — whether it’s a friend, family member, teacher, or coach is a great start. It can also be helpful to connect with other people who know what you’re experiencing.
- Connect with the California Peer-Run Warmline — Call or Text 1-855-600-WARM for mental and emotional support. Trained counselors will hold space, listen, and support you.
- If you’re looking for support and connection from others with similar experiences, attend a Crystal Meth Anonymous meeting in person or online.
Explore Professional Support
Sometimes support from friends, family, and self-care isn’t enough. Sometimes, we need support from a professional. This can be especially true if you’re looking to stop your meth use altogether. If you’re experiencing any of the symptoms below, it may be a sign that professional support is needed:
- Using more meth or using it more often
- Spending a lot of time trying to get meth and/or recovering from it
- Using meth in risky ways or when it’s not safe, such as while driving
- Problems at work, school, home, or in relationships due to meth use
- Spending a lot of money or borrowing or stealing money to support meth use
- Feeling sick when not using meth
If you or someone you know needs help, you can call SAMHSA’s national helpline at 1-800-622-HELP (4357).
- The helpline is free, private, and available 24 hours a day/7 days a week for individuals and families experiencing mental health or substance use challenges.
- They can provide referrals and information on local resources, facilities, support groups, and community-based organizations.
- You will not be asked or required to give any personal information.
You can also visit their website at https://www.samhsa.gov/find-help/national-helpline, or send your zip code via text message to 435748 (HELP4U) to find help near you.
For more information on available resources, check out our Get Help page.
Know You’re Not Alone
Whether you’re looking to cut back or quit using meth — you don’t have to face it alone. There are people, resources, and communities out there ready to help. Thousands of people face similar challenges, and many have found their way to a healthier place. Reaching out is a sign of strength, and it’s one of the best steps you can take. Taking steps to cut back or quit meth is one of the kindest things you can do for you. You’ve got this!
Resources to Check Out