Caring for someone who is dependant on alcohol or drugs : protecting your own mental health

Caring for someone who is dependant on alcohol or drugs : protecting your own mental health

 

Addiction does not just affect the addict. For the families, friends and colleagues of a person addicted to substances, it can be a wildly worrying, difficult and emotionally draining journey too.

So how can you take care of the person that you love and protect your own mental health too? In our latest blog post we take a look at how to find that balance.

You are not alone

First and foremost, it is important to know that you are not alone. There are charities, resources and support groups out there to help you (find them at the end of this article). There are many, many families that have been in a similar situation and you do not have to cope by yourself. Often simply talking to, or getting advice from someone that has been in your shoes can be incredibly beneficial. To just know that someone understands how you feel can help feelings of isolation immensely.

 

Set Boundaries

It’s ok to set boundaries, say no and take breaks when you need them. This might look like being clear about how and when you will communicate with your loved one, setting boundaries about what activities are acceptable when you are together, or just being honest about the type of support that you can offer.

 

Talk to someone that you trust

It can really help to share the load with someone that you trust, whether that is simply to offload, or whether that is to ask for their help in supporting your loved one too.

 

Seek professional help

Encouraging your loved one to seek professional help through a GP, Counsellor, or specialist organisation, is one of the best ways to help them combat their issues. However, don’t forget that the same support could help you too. If things are becoming too much, don’t be afraid to seek your own support and put your mental health first.

 

Try self-care

Self-care might be the last thing on your mind when you are worried about another person, however, finding moments for your own self-care can help you to continue to support them in the best way possible. Self-care doesn’t have to look like hours of pampering or anything extravagant. It might just be cooking yourself the meal that you love, taking a walk, or just getting enough sleep.

Remember, you cannot pour from an empty cup. By putting your own needs and mental health first, you will be better equipped to support your loved one.

For more information, advice and support visit:

Alcoholics Anonymous (AA)

0800 9177 650
help@aamail.org (email helpline)
alcoholics-anonymous.org.uk

 

Adfam

adfam.org.uk

 

Addiction Family Support

0300 888 3853
addictionfamilysupport.org.uk

 

Al-Anon

0800 0086 811
helpline@al-anonuk.org.uk
al-anonuk.org.uk

 

FRANK

0300 123 6600
talktofrank.com

National Association for Children of Alcoholics (Nacoa)

0800 358 3456
helpline@nacoa.org.uk
nacoa.org.uk

 

We Are With You

wearewithyou.org.uk

 

 

 

How music can help mental health

How music can help mental health

Music has been an integral part of human culture for centuries, offering a universal language that transcends borders and brings people together. Beyond its entertainment value, music also holds incredible power to enhance mental health and emotional well-being. In this blog post, we explore the ways music can positively impact mental health and why it should be part of your self-care routine.

  1. Stress relief and relaxation

Listening to calming music can significantly reduce stress. Slow tempos and soothing melodies help lower cortisol levels (the stress hormone) and induce relaxation. Genres like classical music, ambient tracks, or nature-inspired sounds are particularly effective in creating a peaceful environment. This can be especially beneficial during high-pressure situations, like preparing for an exam or managing a busy workday.

  1. Mood enhancement

Music has a profound effect on mood. Upbeat and energetic tunes can boost feelings of happiness by triggering the release of dopamine, the brain’s “feel-good” chemical. Conversely, melancholy songs can provide an emotional outlet, helping listeners process feelings of sadness or grief in a healthy way. Crafting playlists tailored to your emotional needs can act as a personalised form of therapy.

  1. Connection and social bonding

Music creates connection, whether through shared experiences at concerts, participation in choirs, or simply singing along with friends. Social bonds are crucial for mental health, and engaging with music in communal settings can create a sense of belonging and reduce feelings of isolation. This is particularly important in combating loneliness, a significant contributor to mental health challenges.

  1. Cognitive and emotional regulation

For individuals dealing with anxiety or depression, music can serve as a powerful tool for emotional regulation. Studies have shown that music therapy can reduce symptoms of anxiety and improve overall emotional resilience. Practicing mindfulness with music—focusing on the lyrics, rhythm, or melody—can help ground individuals in the present moment and reduce racing thoughts.

  1. Improved sleep

Sleep is critical for mental health, and music can play a role in improving its quality. Gentle, slow-paced music before bedtime has been shown to promote relaxation and ease the transition into deep sleep. Creating a nightly ritual that includes music can help signal to your brain that it’s time to wind down.

  1. Boosting productivity and focus

While music is often associated with relaxation, certain types can enhance focus and productivity. Instrumental music, particularly from genres like jazz, classical, or lo-fi beats, provides a non-intrusive backdrop that can improve concentration.

 

  1. Expression and creativity

Playing an instrument, composing music, or even singing can offer a profound sense of self-expression. These creative outlets allow individuals to channel their emotions into something tangible, building a sense of accomplishment and self-discovery. Engaging with music in this way can also provide a therapeutic escape from everyday pressures.

Incorporating music into your daily life can significantly improve mental health, offering benefits ranging from stress relief to enhanced emotional well-being. Whether it’s listening, creating, or sharing, music provides a versatile and accessible way to support your mental health journey. So, put on your favourite playlist, pick up an instrument, or join a music community—you might just find the harmony your mind and soul have been seeking.

 

How to prioritise mental health

How to prioritise your mental health

In today’s fast-paced world, prioritising mental health is essential. With mounting pressures from work, relationships, and daily responsibilities, it can be easy to neglect our own emotional and psychological well-being. However, understanding the importance of mental health and taking active steps to nurture it can lead to a more balanced and fulfilling life. Here’s how you can prioritise your mental health in practical ways.

 

  1. Recognise the importance of mental health

Mental health is just as important as physical health. In fact, the two are deeply connected. When we are mentally healthy, we can better manage stress, form positive relationships, and cope with life’s challenges. Neglecting mental health can lead to burnout, anxiety, depression, and other emotional struggles that affect not just ourselves, but also those around us. Start by acknowledging that mental health deserves the same attention and care as any other aspect of your health.

 

  1. Set boundaries

One of the most effective ways to protect your mental health is by setting clear boundaries. In both personal and professional environments, it’s easy to overextend yourself and say “yes” when you should be saying “no.” Learning to set boundaries allows you to protect your time, energy, and emotional resources. This might mean saying no to extra work, limiting social obligations, or even taking time for yourself when needed.

Action tip: Try scheduling “me time” during your day, whether it’s for relaxation, a hobby, or simply doing nothing.

 

  1. Cultivate healthy relationships

The people we surround ourselves with play a significant role in our mental well-being. Healthy relationships provide support, love, and understanding, while toxic relationships can contribute to stress and anxiety. It’s essential to evaluate the quality of your relationships and make time for those who uplift and support you. This may also mean distancing yourself from individuals or environments that drain your mental health.

Action tip: Practice open communication with those closest to you. Set aside time for quality interactions that create positive connections.

 

  1. Prioritise self-care

Self-care is a critical part of maintaining good mental health. It’s easy to dismiss self-care as a luxury or something to do “when you have time,” but in reality, it should be a regular part of your routine. Self-care doesn’t have to be elaborate—it can be as simple as getting enough sleep, eating nourishing foods, exercising, and engaging in activities that bring you joy.

Action Tip: Start small by incorporating one self-care activity into your day, whether it’s taking a walk, reading a book, or practicing mindfulness.

 

  1. Practice mindfulness and meditation

Mindfulness and meditation are powerful tools for managing stress and improving mental clarity. By focusing on the present moment, you can break free from negative thought patterns and cultivate a sense of calm. Research shows that regular mindfulness practice can reduce anxiety, depression, and improve overall emotional regulation.

Action Tip: Start with a few minutes of meditation each day, focusing on your breath or doing a guided meditation using an app like Headspace. Over time, you can gradually increase the duration and explore other techniques.

 

  1. Manage stress effectively

Stress is a part of life, but how we handle it can significantly impact our mental health. Chronic stress can lead to burnout, anxiety, and physical health problems. Finding effective ways to manage stress is essential. This could involve regular physical activity, hobbies, or relaxation techniques like deep breathing.

Action Tip: When feeling stressed, take short breaks throughout the day to reset. Practice deep breathing or use grounding techniques to calm your mind.

 

  1. Seek professional help when needed

There’s no shame in seeking help from a mental health professional if you’re struggling. Therapy, counselling, and support groups can provide you with valuable tools to navigate life’s challenges. Mental health professionals are trained to offer insights and coping strategies that can make a significant difference in how you manage your mental health.

Action Tip: If you feel overwhelmed but don’t feel quite ready to talk to a face-to-face counsellor, you can use our text helpline. Text TOUGH to 85358 for free and confidential advice and support 24/7.

 

  1. Develop a healthy routine

Having a daily routine can help create stability and structure, which is beneficial for mental well-being. A well-balanced routine should include time for work, rest, and play. This balance helps prevent feelings of chaos and burnout.

Action Tip: Organise your day by establishing consistent wake-up times, meal times, and sleep schedules. Include both productive tasks and relaxing moments.

 

 

  1. Engage in physical activity

Physical health and mental health are intricately linked. Exercise is a great way to boost your mood, improve sleep, and increase your energy levels. Regular physical activity has been shown to reduce symptoms of anxiety and depression and can help your body handle stress more effectively.

Action Tip: Incorporate at least 30 minutes of physical activity into your day—whether it’s a walk, yoga, or a workout session. Find something that you enjoy to make it sustainable.

 

  1. Focus on positive thinking

Our thoughts greatly influence how we feel. Focusing on positive thinking can help reduce negative self-talk and improve your outlook on life. Practicing gratitude is one simple way to shift your mindset, as it encourages you to appreciate the good things in your life.

Action Tip: Start or end your day by listing three things you’re grateful for. This small practice can shift your focus towards positivity and foster a sense of contentment.

 

Prioritising your mental health doesn’t require drastic changes overnight. By implementing small, consistent actions into your routine, you can gradually enhance your well-being and build resilience to cope with life’s challenges. Remember, you are worthy of taking care of yourself—mind, body, and soul. Embrace these practices and watch as your mental health flourishes.