TOPICS
CONSUMPTION
COMPETENCE
"I determine my course
!"
ALINE
User Skills
By consumption competence, we mean that youhandle psychoactive substances in a risk-conscious manner so that you can control the effects of consumption yourself . Consumption competence can be acquired not only in dealing with drugs, but also in relation to other behaviors with dependence potential, e.g. gaming and gambling.
To strengthen your consumer competence, you SHOULD consider the following aspects:
DRUGS
Know the characteristics and be able to judge the dosing of the substance you are taking:
⫸ Is the substance stimulating, sedating or psychedelic?
⫸ How long will the effect last?
⫸ Which physical and psychological side effects could happen?
⫸ Who shouldn’t take the substance, or who should be especially careful with it?
⫸ When should it generally not be taken?
⫸ How can the risks be reduced? Which safer use rules should be followed?
⫸ Which dose is appropriate for my physical / mental state?
⫸ How is the quality of the supply (e.g. what has it been cut with and can additions be dangerous)?
CAUTION:
with all illegal substances there is huge variation in the purity and strength, which makes it impossible to know for sure without using drug checking. Ask yourself how reliable is the information you got about the substance and, if unsure, don’t take it, or test a small amount (in best case before the party and with others)!
Set (Yourself)
The set means your personal state of being, for example:
⫸ your current physical and mental health and your stress level,
⫸ special susceptibilities and illnesses or other special constitutions,
⫸ fears and possible defense reactions regarding certain substances,
⫸ your knowledge, your consumption experience, your ability to reflect and integrate on the subject of consumption and individual substances as well as
⫸ your basic mood, your motivation to consume and your expectations.
All of this has a big influence on the effect of the drug and on whether you may have a negative experience, and if so how well you can get through it.
Setting (Environment)
Aside from yourself, the setting in which you take drugs also has a big influence. It makes a big difference
⫸ if you are taking drugs alone or with good friends. ⫸ if you are at a party or at home. ⫸ if you’re in a safe place – e.g. if friends you trust are there who could call for help in an emergency. ⫸ If you have access to / can use safer use materials and if the place is adequately hygienic. ⫸ if you can tell others what you are taking, or if you have to hide it. ⫸ if you can get home safely even if you’re high.
CONSUMPTION REFLECT
Regularly rethink your consumption behavior. With the help of some questions you can find out how you evaluate your consumption and whether you would like to change something about it.
ACTUAL STATE
⫸ When and where do I (particularly like to) consume ?
⫸ What expectations do I have of consumption and are these fulfilled?
⫸ Which substances do I use and how often?
⫸ What role does consumption play in my life?
⫸ What positive and negative consequences does consumption have for my mental and physical well-being?
⫸ Are there certain rules and rituals that guide my consumption? Do these help me to achieve my consumption goals?
PROCESS
⫸ Has my consumption changed recently or over the years, if so, how?
⫸ Have my living conditions changed as a result of my consumption (circle of friends, relationship with family, leisure activities)?
⫸ Are there areas of life in which consumption has had particularly negative or positive consequences?
⫸ Have my personal rules for (non-)consumption changed?
CHANGING CONSUMER BEHAVIOR
If you have made the decision to change your consumption:
⫸ Set clear, realistic goals. Do you want to reduce, stop (if so: forever or for a certain time?) or otherwise change (e.g., abstain from a certain substance) your consumption?
⫸ Make a precise plan for implementing your goals: When do I stop, at what point do I consume less? When and where do I give myself permission to consume? Maximum how much?
⫸ Consumption diary: Sounds strange, but it helps; write down for each day/week how you plan your consumption and how you then actually consumed, so you keep track.
⫸ Distract: Think in advance how you will spend the time when you were otherwise "on it" or how you will get through certain situations without consuming (e.g., parties).
⫸ Don't give up: It's rare for big plans to work out right away. Use "relapses" to see what you can do better or differently next time and don't let them discourage you!
⫸ Help: Take advantage of help. Look for friends or acquaintances who can support you in your plans. Professional counseling centers can also help (see below for contact details).
⫸ Think positive! Once you have reached an (intermediate) goal, pat yourself on the back and reward yourself.
⫸ Keep reminding yourself why you decided to change your consumption and what results you hope to achieve, e.g. with Post-Its on the bathroom mirror.
Stay tuned
If you're happy with your consumption habits, here are a few tips that can help keep it that way:
⫸ Inform yourself about the respective substance, possible (long-term side) effects and safer use rules.
⫸ Check whether (negative) changes in life are due to consumption.
⫸ Regularly check whether consumption is still doing what it is supposed to do. Or whether it has taken on other functions in the meantime.
⫸ Consistently keep certain areas of life consumption-free
⫸ Regularly plan and adhere to longer consumption breaks.
⫸ S et your own consumption rules and stick to them - e.g. only consume every other weekend, no consumption if you have to get up in the morning, etc
⫸ Establish consumption rituals: e.g. only over tea in the evening or only when celebrating with friends.
⫸ Don't go over the limit, but consistently stick to the end you have set yourself. Don't finish the After Hour on Monday.
⫸ Only consume it if you really want to. Not because other people are doing it, the stuff is "just there" or you hope it will make the party better.
If you would like support in reflecting on or changing your consumption, get advice!
TOPICS
CONSUMPTION
COMPETENCE
"I determine my course
!"
ALINE
User Skills
By consumption competence, we mean that youhandle psychoactive substances in a risk-conscious manner so that you can control the effects of consumption yourself . Consumption competence can be acquired not only in dealing with drugs, but also in relation to other behaviors with dependence potential, e.g. gaming and gambling.
To strengthen your consumer competence, you SHOULD consider the following aspects:
DRUGS
Know the characteristics and be able to judge the dosing of the substance you are taking:
⫸ Is the substance stimulating, sedating or psychedelic?
⫸ How long will the effect last?
⫸ Which physical and psychological side effects could happen?
⫸ Who shouldn’t take the substance, or who should be especially careful with it?
⫸ When should it generally not be taken?
⫸ How can the risks be reduced? Which safer use rules should be followed?
⫸ Which dose is appropriate for my physical / mental state?
⫸ How is the quality of the supply (e.g. what has it been cut with and can additions be dangerous)?
CAUTION:
with all illegal substances there is huge variation in the purity and strength, which makes it impossible to know for sure without using drug checking. Ask yourself how reliable is the information you got about the substance and, if unsure, don’t take it, or test a small amount (in best case before the party and with others)!
Set (Yourself)
The set means your personal state of being, for example:
⫸ your current physical and mental health and your stress level,
⫸ special susceptibilities and illnesses or other special constitutions,
⫸ fears and possible defense reactions regarding certain substances,
⫸ your knowledge, your consumption experience, your ability to reflect and integrate on the subject of consumption and individual substances as well as
⫸ your basic mood, your motivation to consume and your expectations.
All of this has a big influence on the effect of the drug and on whether you may have a negative experience, and if so how well you can get through it.
Setting (Environment)
Aside from yourself, the setting in which you take drugs also has a big influence. It makes a big difference
⫸ if you are taking drugs alone or with good friends. ⫸ if you are at a party or at home. ⫸ if you’re in a safe place – e.g. if friends you trust are there who could call for help in an emergency. ⫸ If you have access to / can use safer use materials and if the place is adequately hygienic. ⫸ if you can tell others what you are taking, or if you have to hide it. ⫸ if you can get home safely even if you’re high.
CONSUMPTION REFLECT
Regularly rethink your consumption behavior. With the help of some questions you can find out how you evaluate your consumption and whether you would like to change something about it.
ACTUAL STATE
⫸ When and where do I (particularly like to) consume ?
⫸ What expectations do I have of consumption and are these fulfilled?
⫸ Which substances do I use and how often?
⫸ What role does consumption play in my life?
⫸ What positive and negative consequences does consumption have for my mental and physical well-being?
⫸ Are there certain rules and rituals that guide my consumption? Do these help me to achieve my consumption goals?
PROCESS
⫸ Has my consumption changed recently or over the years, if so, how?
⫸ Have my living conditions changed as a result of my consumption (circle of friends, relationship with family, leisure activities)?
⫸ Are there areas of life in which consumption has had particularly negative or positive consequences?
⫸ Have my personal rules for (non-)consumption changed?
CHANGING CONSUMER BEHAVIOR
If you have made the decision to change your consumption:
⫸ Set clear, realistic goals. Do you want to reduce, stop (if so: forever or for a certain time?) or otherwise change (e.g., abstain from a certain substance) your consumption?
⫸ Make a precise plan for implementing your goals: When do I stop, at what point do I consume less? When and where do I give myself permission to consume? Maximum how much?
⫸ Consumption diary: Sounds strange, but it helps; write down for each day/week how you plan your consumption and how you then actually consumed, so you keep track.
⫸ Distract: Think in advance how you will spend the time when you were otherwise "on it" or how you will get through certain situations without consuming (e.g., parties).
⫸ Don't give up: It's rare for big plans to work out right away. Use "relapses" to see what you can do better or differently next time and don't let them discourage you!
⫸ Help: Take advantage of help. Look for friends or acquaintances who can support you in your plans. Professional counseling centers can also help (see below for contact details).
⫸ Think positive! Once you have reached an (intermediate) goal, pat yourself on the back and reward yourself.
⫸ Keep reminding yourself why you decided to change your consumption and what results you hope to achieve, e.g. with Post-Its on the bathroom mirror.
Stay tuned
If you're happy with your consumption habits, here are a few tips that can help keep it that way:
⫸ Inform yourself about the respective substance, possible (long-term side) effects and safer use rules.
⫸ Check whether (negative) changes in life are due to consumption.
⫸ Regularly check whether consumption is still doing what it is supposed to do. Or whether it has taken on other functions in the meantime.
⫸ Consistently keep certain areas of life consumption-free
⫸ Regularly plan and adhere to longer consumption breaks.
⫸ S et your own consumption rules and stick to them - e.g. only consume every other weekend, no consumption if you have to get up in the morning, etc
⫸ Establish consumption rituals: e.g. only over tea in the evening or only when celebrating with friends.
⫸ Don't go over the limit, but consistently stick to the end you have set yourself. Don't finish the After Hour on Monday.
⫸ Only consume it if you really want to. Not because other people are doing it, the stuff is "just there" or you hope it will make the party better.
If you would like support in reflecting on or changing your consumption, get advice!