Listen up if you've been using these words: 'I'm functioning fine so what's the problem?' or 'I can quit any time.' Maybe you can - but what if you can't? Being on the verge of a substance addiction is unsettling. You feel vague disquiet but it's not quite fear, and it's tempting to take refuge in denial - especially if family and friends are not yet anxious enough to say anything. There's little to stop you pursuing the path to disaster - except awareness of what that means, and the early warning signs to watch for.

The Dividing Line

Substance abuse is excessive or problem use. Addiction is dependence on the substance. Both abuse and addiction have serious health and social consequences for the users and those around them. But while users and abusers are able to change their drinking or drugging habits, alcoholics or addicts cannot, however hard they try. You're at special risk of crossing the line to abuse or addiction if you're into instant gratification, have poor impulse control and lack problem-solving skills.

The Dangers

Many young people are unaware that alcohol is the most widely abused substance. And it's lethal. Alcoholism can take 10 years off your life or kill you - or others - through accidents or violence. Drinking regularly or excessively (more than two units a day for women, three for men) damages almost every organ in the body. One in three heavy drinkers suffers liver inflammation and one in five of these develop cirrhosis, a hardening of the liver that can be fatal. Heavy drinkers are also prone to cardiovascular disease, gastrointestinal problems and cancer. Even moderate drinking slows a person's reaction times, affects verbal memory and brings headaches and insomnia. Indirect costs include relationship, work and financial problems, and increased risk of accidents, arguments, criminal activity and unsafe sex.

The Warning Signs

Having a couple of drinks or hits after work becomes a habit and you start to think about them during the day. You start arranging your life around the habit, becoming preoccupied by it and lying to protect it - perhaps telling your boss you're sick and can't stay late. Deep down you also feel concern about how much you're drinking or using, or that you're doing it more often. Any increase in frequency or amount used should ring alarm bells. So should waking the next day and thinking 'I shouldn't have done that' - even if you don't have physical side effects. You already have a problem if you are withdrawing from other people, losing interest in what once mattered, having problems at work, mood swings, anxiety, depression and changes in your sleeping or eating habits.

What to Do

Tell yourself you need to put the breaks on. Then test yourself: resolve not to have whatever you are using that night, or any night until Friday. If it's too difficult and you find yourself on the slippery slope of denial - justifying your use to yourself as ‘just this once' or telling yourself you'll ‘start being good' another day - you're in danger. Try telling a trusted friend about it, asking her to monitor you. But your best option is an assessment with a specialist in substance addiction or a private substance-abuse clinic.

People are often reluctant to come before they're convinced they have a real problem. They think clinics are for hardcore addicts only, or they're afraid they'll be put on a treatment program. But we assess people at any stage, and the earlier the better. Often all you need is one or two sessions to establish when and why you use a substance, which is often related to dealing with stress or anger. We show you other ways to manage these, from relaxation techniques to exercise, which gets feel-good endorphins going and boosts self-image.

When you start looking after your body you tend to cut down on substance use. You will also be guided to alternative activities for times when you usually use. And we recommend using the money you would spend on your habit on a massage or facial. You'll still have a treat to look forward to, but with a positive spin.

Sandra Prior runs her own bodybuilding website at http://bodybuild.rr.nu.