Self-care for parents: When alcohol or drugs affect family
Thursday, 26 Jun 2025
When a family member is experiencing alcohol or other drug problems, it’s normal for parents and carers to focus all their energy on helping their loved one. But looking after your own health and wellbeing is just as important. Staying well helps you cope with stress, make clearer decisions, and be the steady support your child or teen needs
Why self-care matters
Alcohol and drug challenges can place families under a lot of stress. You might notice changes in your own mood, sleep, or energy levels. Taking care of yourself isn’t selfish, it’s vital for your own health and for those who rely on you.
Recognising stress
Stress can show up in many ways, including:
- Aches and pains, muscle tension or headaches
- Trouble sleeping or changes in appetite
- Feeling anxious, down, or overwhelmed
- Difficulty concentrating or remembering things
- Withdrawing from people or activities you usually enjoy
Practical self-care tips
- Make time for you: Schedule a little ‘me’ time each day, even if it’s just a short walk, reading, or listening to music.
- Stay active: Exercise releases mood-boosting endorphins and helps clear your mind. Try a walk, swim, bike ride, or even gardening.
- Eat well and sleep well: A balanced diet and enough rest can improve your energy and mood.
- Relaxation: Try breathing exercises, meditation, or gentle stretching. Even a few minutes can help you reset.
- Talk it out: Chat with someone you trust, or call a support service like Family Drug Support (1300 368 186) or the Alcohol and Drug Information Service (1800 250 015) – both available 24/7 for confidential advice and support
Enjoy what you love
Doing things you enjoy, whether it’s being active outdoors, creating something, or simply relaxing with mindful quiet time – can help you unwind and recharge. Some ideas:
- Talk a walk in nature or visit a local park
- Read a book or listen to music
- Cook a favourite meal or try a new recipe
- Create art, write, or keep a journal
- Spend time with pets or loved ones.
Staying safe
If you ever feel at risk of harm, your safety comes first. In an emergency, call Triple Zero (000). For help making a safety plan or if you’re worried about violence at home, contact 1800RESPECT (1800 737 732) for free, confidential support, available 24/7
Remember
Looking after yourself is not a luxury, it’s a necessity. By caring for your own wellbeing, you’re better able to support your family through tough times. Reach out for help when you need it. Support is always available.
Need support?
- Family Drug Support: 1300 368 186
- Alcohol and Drug Information Service: 1800 250 015
- 1800RESPECT: 1800 737 732 (for safety planning and support)
