Definitions
- Harm reduction is a treatment modality that offers a range of intentional strategies and practices that one can use to reduce negative consequences of use and increase benefits to enhance their lifestyle without having to commit to abstinence from all substances.
- Sober Curious is a movement where individuals choose to avoid alcohol for personal or wellness reasons
Substance Use-Related Offerings at CAMHS
| Individual, Short-Term Therapy | Substance Use Consultation | Recovery Group | |
|---|---|---|---|
| What | Harm reduction and/or abstinence-based therapy with a clinician in an individual setting. | Consultation with a clinician for help in gaining clarity around patterns of use and strategies to implement to support wellness and achieve the desired lifestyle. | An abstinence-based support and skills-based group facilitated by a clinician offered in a safe and confidential space with other Harvard students seeking to remain substance-free. |
| Where | Contact the group facilitator at jlawrence@huhs.harvard.edu to schedule a 15-minute screening call. | In-person at CAMHS or via Zoom. | Via Zoom. |
| How to connect | Schedule an initial consultation with a clinical access coordinator through your HUHS Patient Portal or by calling (617) 495-2042. | Schedule an initial consultation with a clinical access coordinator through your HUHS Patient Portal or by calling (617) 495-2042. | Contact the group facilitator at jlawrence@huhs.harvard.edu to schedule a 15-minute screening call. |
Cannabis-Use Resources
T Break takes you through 21 days (specifically because THC stays in your body longer) with strategies and tips to help you each day.
12-Step Resources
Alcoholics Anonymous (A.A.) is an international program focused on supporting people who are seeking help with their drinking and to initiate and sustain sobriety. You can find a local or Zoom meeting at https://www.aa.org/ or through In The Rooms Global Recovery Community.
Similar to AA, those struggling with drugs, cocaine, and cannabis can find help at Narcotics Anonymous, Cocaine Anonymous, and Marijuana Anonymous websites.
Sex and Porn Addiction Anonymous is similar to other self-help programs like AA and helps individuals with concerns about sex and porn addiction.
Career-Specific Resources
LAP: Lawyer Assistance Programs provide confidential services and support to judges, lawyers, and law students who are facing substance use disorders or mental health issues. If you or someone you know is in need of assistance, contact your state or local LAP.
Other Support Groups
Smart Recovery: The 4-Point Program is the organization’s flagship secular program, serving those with addictive behavior, including substance and activity/process addictions. Trained volunteer facilitators lead effective mutual support group discussions on topics such as building and maintaining motivation.
Darma Recovery is a non-profit organization founded in 2019 with the mission of supporting peer-led groups using Buddhist practices and principles for recovery from addiction.
Family/Friend Support Resources
Alanon is a program that originated out of Alcoholics Anonymous, offering emotional support and coping strategies to cope with the challenges of a family, friend, or relative’s drinking.
Alateen is a program adjacent to Alanon but for young people, ages 13 to 18, who have been affected by someone else’s drinking.
Adult Children of Alcoholics is a fellowship of people who desire to recover from the effects of growing up in an alcoholic or otherwise dysfunctional family.
There are numerous books on being sober-curious, reducing use, sobriety, and recovery. Below are a few:
Memoirs of Recovery from Substances
- Dry by Augusten Burroughs
- The Liars Club by Mary Karr
- Lit by Mary Karr
- Drinking: A Love Story by Caroline Knapp
- Beautiful Boy: A Father’s Journey Through His Son’s Addiction by David Sheff
- Between Breaths: A Memoir of Panic and Addiction by Elizabeth Vargus
On Porn and Internet Addiction
- Facing the Shadows by Patrick Carnes
- Your Brain on Porn: Internet Pornography and the Emerging Science of Addiction by Gary Wilson
- The Porn Trap by Wendy Maltz and Larry Mattz
Harm Reduction Techniques
Small changes can make a big difference in reducing your chances of having alcohol-related problems. If one approach doesn’t work, try something else!
- Set a realistic goal for your alcohol use and decide ahead of time how much and how often you would like to drink.
- Keep track of how much you drink. Find a way that works for you, such as a tracker card you can keep in your wallet or on your phone. Afterward, keep a journal of your drinking. This helps you become mindful of your drinking.
- Pace and space. Drinking one an hour regulates your blood alcohol level and helps you stay mindful.
- Alternate alcoholic and non-alcoholic drinks. (Remember, no one is looking at what you are drinking, especially if they have been drinking, even if they try to get you to join them.)
- Hydrate. Start with a non-alcoholic drink to quench your thirst. When you’re at a social event, make sure you have non-alcoholic beverages available; thirst can make you drink more alcohol than you need.
- Don’t drink on an empty stomach. Make eating part of the experience. Hunger can also make you drink more alcohol than you need,
- Plan to handle urges. When an urge hits, consider these options: remind yourself of your reasons for changing. “Surf the urge” like surfing a wave to shore. Physical urges last only 12 minutes, the rest is mental.
- Learn to recognize and avoid heavy drinking situations, and or bring a buddy with you who supports your goal.
- Know your “No.” You may be offered a drink at times when you don’t want one, yet feel social pressure to accept it. Have a comfortable and perhaps clever response for declining an offer to drink, such as: “You don’t want me to lose the game tomorrow,” “…flunk the exam,” or “I am in training.”
- Avoid drinking when you feel down or anxious.
- Avoid pre-gaming.
- Stick with trusted friends who don’t make drinking the main event and respect and support your choice to reduce or refrain.
- Remember why you set the intention of drinking moderately—to feel energized the next day, be able to work, work out, etc.
If you set out to try one of these tips and didn’t reach your goal, don’t judge or beat yourself up; simply resume and try again the next time!
Written by Janet Lawrence, LICSW and Julia Curran, MSW, LICSW