Self Help


If you are thinking of getting in touch with Catalyst to talk to someone and to begin to embark on making changes in your life, there are some simple tools you can use to help you and give you the opportunity to review where you are.

Mind Maps

Our view at Catalyst is that problem drug and alcohol use at the level of addiction can be due to people trying to cope with trauma. Mind maps may be helpful in identifying issues.

A mind map is a diagram used to visually organise information. A mind map is often created around a single idea, and other associated ideas are linked and added.

The maps you can download are ones that we may use with you if and when you come to us for help.

Outcomes Recovery Star

The Outcomes Star is a well regarded tool to support those who experience alcohol, drug and wellbeing challenges when they make changes in their lives. Making changes isn’t easy but understanding how change works can help.

Many people who have experienced challenges have found it useful to think about recovery as a journey with different stages. They find it helps to think about which stage they are at and to see where they are on their journey and the Star can help to do that.

It can also help you to identify which areas of your life need attention and which ones are a priority – and to answer the tricky question : “ do I have a problem?”  Catalyst teams use the Star to help them evaluate the challenges people face with alcohol, drugs and wellbeing. Here are two:

And you can find out more about the Outcomes Star approach at

Drink Diary

This is something that many people find useful – have a look at our Drink Diary. This lets you keep note of what you drink and how you feel. It’s just the same for drugs as well. Simple, but it helps to see patterns.


This simple 3 question chart can help to indicate if your drinking is putting you at increased risk.  Have a look at the AUDIT-C questionnaire.

However if you want to talk to us then we are here to help start this process of change off. The important thing is that you feel strong enough to change and Catalyst can help you start and continue that change.