I don't think I have a problem, but I just want to check

Maybe you’re feeling fine — keeping up with commitments, your work, and your family. You’re doing OK, and there are no red flags to suggest otherwise. But maybe you’ve noticed you’re having an extra drink after work, or you’re relying more on substances when you feel stressed.

Maybe there hasn’t been a change in how much or how often you drink or get high, but you feel more tired the next day, or you’re missing out on things you would like to have done.

You might try spending a week or so taking a mental note of the times you drink or use drugs. When you take that step back, what do you see? You may start to notice a pattern such as stress at work, anxious thoughts, or the need to wind down after a long day.

A useful exercise is to make a list of the good things and the not‑so‑good things about your drinking or drug use. Most people discover items on both sides of the list and find it eye‑opening to see them side‑by‑side. Another exercise is to imagine yourself living exactly as you are now in five years. Is there anything you would want to be different? If so, what would need to happen to make that change?