It’s good to talk to someone about your problems - whether that’s your GP, a close friend or a sympathetic relative. But if you don’t feel ready to do that yet, there’s plenty you can do to help yourself. 

Here are some useful ideas for managing your drug taking, links to organisations which can offer group support, and websites and Apps to help you take control.

Make a note of when, what and how much you use. You can also include where you were, who you were with, and what you’d been doing just before so that you can see if you can spot any patterns in your diary. You might always use around certain people, or after heavy drinking, for example.

Gradual reduction is often the best way to quit.

Don’t feel guilty about any setbacks either. It's a process and every challenge is an opportunity to learn more about yourself.

Mindfulness or meditation apps and videos are good distractions - take a look at some apps below.

Five steps to mental wellbeing

They could help you to feel calmer and more relaxed when you find yourself craving drugs.

Most importantly, always remember that you’re not alone. There’s lots of support out there and other people who are in a similar position to you.

Link to story

There are a range of independent organisations in Derby which provide group support. By attending group meetings people are able to share experiences and build friendships with people who may have been through similar situations which can help people overcome their own challenges.

For more information about what these groups do and where in Derby they meet you can visit their websites or give them a call.

Cocaine Anonymous UK

0300 111 2285 - Support for people wanting to stop using cocaine and other substances.

Narcotics Anonymous

0300 999 1212 - For people seeking recovery from drugs.


Adfam is a national charity tackling the effects of alcohol, drug use or gambling on family members and friends. It includes forums, resources, and an extensive list of other online support.

Talk to Frank

0300 123 6600 - Helpline for anyone concerned about drug or solvent misuse. Advice and information for drug misusers, their families, friends, carers

Narcotics Anonymous UK

0300 999 1212 - Helpline and regular self help meetings for addicts who have a desire to stop using and who wish to support each other in remaining drug free.

Recovery Focus

020 7697 3300 - Recovery Focus is a national group of charities, who are all highly experienced in providing specialist support services to individuals and families living with the affects of mental ill health, drug and alcohol use, gambling and domestic violence across the country.


020 7324 2989 - Helpline and support for drug users, families, friends. Advice on drug related subjects including health, welfare and legal issues. Referrals to lawyers and local drug services.


01785 810762 - Helpline providing information and support for people concerned about solvent or volatile substance abuse problems.

Smart Recovery UK

Smart Recovery UK runs a network of self help/mutual aid meetings where, through open and confidential discussion participants help each other and themselves with recovery from any kind of addictive behaviour.

Search for Apps on the Apple Store or Google Play. Many apps have a free trial period but then charge, sometimes annually, so try them out first if you’re not sure. Here a few that are ether free or only require a relatively low cost single payment.

Smiling Mind

Practice daily meditation and mindfulness exercises from any device. Smiling Mind is a completely free not-for-profit tool developed by psychologists and educators. It’s an Australian app (so you’ll need to be ok with the accent!) and has lots of options for all ages.

Anxiety Solution: Calmer You

This is an app for iPhones only. It features over 70 mindfulness, meditation, breathing tools, sleep stories and fitness routines based on proven science for stress relief, helping anxiety, depression, improving mood and getting your mind calm. Free trial then £5.99


Whether you're looking to reduce stress and anxiety, or get a better night's sleep buddhify has easy-to-follow guided meditations to help you live happier and healthier. £4.99


This is one of the most popular and award winning meditation and sleep apps, with lots of content including guided sessions, music and sleep stories. There is a free trial, but it is then £28.99 so give it a try first.