Use one page or a phone note with six headings: current experiences, timing, effect on daily life, substance use relationship, treatment history, and immediate safety. Under current experiences, write your own words. Examples might include “I wake after two hours,” “I have sudden episodes of fear,” “I hear or see something other people do not,” or “I cannot finish ordinary tasks.” Record the last occurrence and whether the experience is getting better, worse, or staying similar. Avoid translating these observations into a disorder name unless a qualified clinician has already given you one.
Under timing, note what came before, during, or after substance use, intoxication, reduced use, or stopping. Include periods when you were not using. This chronology is not a diagnosis, but it gives a professional more useful information than a general statement such as “my mental health is bad.” Under daily impact, cover sleep, eating, hygiene, work or school, caregiving, memory, conflict, isolation, and ability to follow instructions or attend appointments. If another person witnessed an event, ask whether you may record their factual observation separately from your interpretation.
- Current experiences in your own words, including the most recent episode
- Approximate start date, frequency, duration, and changes over time
- Effects on sleep, eating, self-care, work, relationships, and decision-making initially present or documented later, rather than merging assumptions into one timeline? Wait invalid