Drink, drugs, gambling. Recovery starts somewhere.
Whether it’s a few too many most nights or something you can’t stop, you’re not the first and you won’t be the last. This is a plain guide to the help that exists in the UK and Ireland, what it costs, and how to take the first step.
Is it becoming a problem?
None of these make you a bad person or a lost cause. They’re signs it might be time to get some support.
- You can’t stick to a limitYou plan on two and it’s never two.
- You need more to feel the sameWhat used to do it doesn’t any more.
- You feel rough when you stopShaky, sweaty, anxious or low until you have some.
- It’s costing youMoney, work, your health, the people around you.
- You hide itPlaying it down, lying about it, keeping it out of sight.
- You’ve tried to stop and couldn’tThat isn’t weakness. It’s how addiction works.
Before you stop, stay safe
Wanting to stop is the hard part. Doing it safely matters too.
- Don’t stop drink or benzos suddenly on your ownIf you drink heavily every day, or take benzodiazepines like diazepam or Xanax regularly, stopping all at once can cause seizures. Talk to a GP or addiction service first so you can come off safely.
- After a break, your tolerance dropsIf you’ve been off opioids like heroin for a while, the amount you used to take can now cause an overdose.
- Mixing makes everything riskierDrink, benzos and opioids together slow your breathing more than any one alone.
- In an emergency, call 999 or 112If someone can’t be woken, is struggling to breathe or is having a fit, call straight away and stay with them.
Ways into treatment
Treatment is free on the NHS and the HSE. You don’t have to hit rock bottom first, and you don’t have to want to stop forever to ask for help.
In the UK
- Your GPCan talk it through, check your health, help you come off safely and refer you on.
- Local drug and alcohol servicesFree and confidential. In England you can usually refer yourself, often to services run by Change Grow Live or WithYou. NHS guide to getting help
- FRANKFree, confidential drug information and advice. 0300 123 6600 or talktofrank.com
- National Gambling HelplineRun by GamCare. 0808 8020 133 or gamcare.org.uk
In Ireland
- Your GPCan talk it through, check your health, help you come off safely and refer you on.
- HSE Drugs and Alcohol HelplineFree and confidential, and can point you to your local service. 1800 459 459, Monday to Friday, 9.30am to 5.30pm, or email helpline@hse.ie. HSE helpline page
- GamblingGamblers Anonymous Ireland runs free meetings. See the meetings below.
Recovery meetings
Mutual aid groups are free, run by people in recovery, and you don’t need a referral. AA, NA, CA and GA follow the 12 steps. SMART Recovery takes a different, more practical approach. Neither is better. Go with what fits.
The oldest and biggest. Meetings in nearly every town, plus online.
- UK0800 9177 650 · Website
- Ireland01 842 0700 · Website
Open to anyone who wants to stop using, whatever the drug.
- UK0300 999 1212 · Website
- IrelandFind a meeting →
Started around cocaine, now open to anyone with a problem with any mind altering substance.
- UK0800 612 0225 · Website
- Ireland and worldwideFind a meeting →
Men and women who share their experience to stop gambling.
- UKFind a meeting →
- IrelandFind a meeting →
Not a 12 step group. Practical tools based on CBT, with no labels and no higher power.
- UKFind a meeting →
- IrelandFind a meeting →
Man Down is independent and isn’t connected to any of these groups. We link to them because they help a lot of people.
Your first meeting
Walking in the door is the hardest bit. Here’s what to expect.
- You don’t have to say anythingYou can just sit and listen. Nobody will put you on the spot.
- It’s freeThere’s often a collection for tea and rent. You don’t have to put anything in.
- Open or closedOpen meetings welcome anyone, so you can bring someone with you. Closed meetings are for people who want to stop.
- Online countsMany groups meet online or by phone if walking into a room feels like too much.
- Try a fewEvery group feels different. If one isn’t for you, try another before deciding.
When it's someone you love
You can’t make someone stop, and it isn’t your fault that they can’t yet. What you can do is look after yourself, and be there when they’re ready.
Al-Anon runs free groups for families and friends of people who drink, including in the UK. In Ireland, the Family Support Network supports families affected by drug and alcohol use.
Man Down is an independent site. This page is a guide to where help is, not medical advice. If you’re unsure what’s safe for you, talk to a GP or pharmacist.
Links and numbers last checked on 24 October 2026. Spotted something out of date? Email contactus@mandown.info.