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When you remain inactive, feelings of being overwhelmed and helpless can take over. However, by engaging and participating, you can experience the uplifting sense of hope and achievement that comes from knowing you are contributing to positive change. ~ Unknown
Is your child’s struggle with substance use disorder causing you to feel overwhelmed?
Would you appreciate some advice on how to alleviate your worries regarding their challenges?
When our children are facing difficulties, it’s common to feel a sense of overwhelm.
I recall times when I was aware of my children’s battles with substance use. I felt lost and unsure of how to assist them. When situations spiral out of control, it can be quite draining.
We all encounter moments of stress and chaos. Despite our desires for a flawless life, challenges are always present. Remember that both good and hard times are temporary.
You cannot oversee every aspect of life. What you can manage is your response to everything that occurs. Your reactions hold immense power.
Keep in mind that things can get better. Although addiction can disrupt family dynamics, you can gradually restore balance to your life with care and patience.
If feelings of being overwhelmed are consuming you, don’t lose hope.
Here are 20 suggestions to enhance your overall wellness. Implementing these tips may help improve how you feel.
1. Restore your balance.
You want to ensure that addiction doesn’t take control of your life. When issues arise, it’s easy to zero in on them and stray from other aspects of life. If you immerse yourself too much in worrying about your child’s substance issues, you’ll find yourself off balance. What works for me is to take a moment for myself. Discover what helps you manage your stress and worries. Concentrate on how you can regain your equilibrium.
2. Embrace acceptance.
Acceptance marks the start of healing. It’s crucial to learn to accept the circumstances you face, even when they are painful. This can be tough, but clarity about your situation equips you to confront it directly. Sometimes, it is simpler to turn away, particularly when you lack the means to resolve the issue. Instead, allow yourself to acknowledge and express your emotions. With time, you’ll find a path to a brighter future.
3. Release feelings of shame.
When we hear that substance use reflects moral failure (even if it’s not true), it can invoke feelings of shame. This sense of shame hurts our relationships. I’ve experienced guilt and shame during tough times, feeling accountable for my own or others’ challenges. However, I’ve also seen that numerous individuals face similar battles. You’re not a terrible person just because circumstances in your life are chaotic. Everyone makes mistakes. Letting go of this burden will lighten your load. Resistance to shame can trap us in unproductive cycles. Work towards overcoming it, reminding yourself that you’re doing your best.
4. Seek joy daily.
Instead of succumbing to feelings of overwhelm, inject a bit of fun into your day! Engage in physical activity outdoors, enjoy a light-hearted movie, or rekindle an old hobby you once cherished. Take a leisurely stroll by the beach, embark on a mountain hike, or explore a local park. Connecting with nature can help clear your mind and restore balance. Allow yourself to enjoy life. Dedicate some time to an activity you love each day, even if it’s just for a moment.
5. Cultivate resilience.
Remind yourself that you have the capacity to recover. The sooner you bounce back from difficult moments, the more control you regain over your life. Implementing regular self-care will enhance your resilience. Your ability to recover is essential in handling substance use challenges. Keep your mind, body, and spirit in good health, as this allows you to be present for yourself and your loved ones. Prioritize self-care; it’s vital. Remember, change is a journey, and setbacks may occur. Be prepared to face them and remain resilient to recover swiftly.
6. Pause and breathe.
Take a moment to listen to your breath. Give yourself a break from the incessant noise in your mind. Need more relaxation? Spend 5-10 minutes in quiet contemplation. This time will help you achieve a state of calm. Meditation is a valuable tool for connecting with yourself; it provides necessary quietness daily to rejuvenate and allow your mind to relax. Reducing worry and feelings of being overwhelmed can become easier when you allow your mind to rest. This affords such tranquility in your life. I’m currently enjoying the Calm app, particularly Jeff Warren’s daily sessions, which effectively kickstart my day. Remember, feelings of overwhelm can surface, but by focusing on finding solutions rather than dwelling on problems, you can experience relief.
7. Practice gratitude.
Keeping a gratitude journal and jotting down a few things each day can significantly lessen feelings of overwhelm. Even amidst pain and disappointment, make gratitude a habit. You’ll start to recognize opportunities and possibilities around you, leading to greater happiness. Train your mindset to focus on the positives, and notice how your thinking improves. This shift will help you rise above negative cycles that can cloud your experience.
8. Take small steps forward.
Your progress doesn’t need to be monumental. Each small step you take contributes to steady advancements. Celebrate each achievement, no matter how minor. Establishing a few small objectives can help you maintain momentum and keep moving ahead.
Gradual changes, rather than drastic shifts, can facilitate a more manageable process, leading to efficient and lasting transformation. ~ Jennifer Kromberg PsyD,
9. Cultivate patience.
Change requires time. Anticipating when your child will be ready to focus on their recovery can be an exasperating wait and may test your patience. The road to recovery involves many ups and downs, relapses, and missteps. Witnessing these setbacks is tough. However, remind yourself to nurture patience, maintain a positive outlook, and stay hopeful—things can turn in a favorable direction.
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is a demonstration of strength, indicating your confidence in your child’s potential to bounce back. Use your moments of solitude to cultivate resilience. Remember that transformation may occur, even if it doesn’t align with your personal timeline.
10. Maintain Your Calm.
The more serene you remain, the simpler it will be to navigate the current challenges. A tranquil mindset fosters productive actions in the external world. You can enhance your peace by practicing deep breathing, avoiding overreactions, and regulating your emotions. Taking a moment to pause before responding to a situation can help you regain control over your reactions and surroundings. Keeping your feelings in check will lead to a more positive perspective on the circumstances at hand.
11. Seek Support.
Addiction impacts relationships. Connecting with a coach, therapist, support group, or trusted friend can provide significant help. Having an unbiased individual on your side can assist you in overcoming mental obstacles, allowing your life to regain stability. Additionally, having someone to hold you accountable can lessen your stress and help you discover new pathways to improvement. Don’t attempt to handle this challenging situation alone; it’s tough to make sound decisions when feeling overwhelmed. Help is usually closer than you think.
12. Remember, Everything is Temporary.
Challenges come and go, and eventually, solutions will emerge. When you reflect on this period, you might recall it as a tough or stressful time. However, each obstacle introduces opportunities for growth and learning. Trust that your resilience will carry you through. We all encounter days when we feel overburdened and things seem chaotic. It’s a universal experience. Just have faith that everything will turn out well. Life consists of various phases that ebb and flow; our only task is to remain hopeful and tackle them step by step.
13. Identify Your Anchor.
I find it helpful to recall what stabilizes me during difficult moments. Reflect on past hardships; what provided you the most support? What can you implement now to restore your inner peace? I frequently ask clients, “What strategies have worked for you before?” So, take a moment to determine what has helped ground you in previous adversities. How might you use those strategies now? You could even list effective techniques from your past—affirmations or actions that provided comfort can aid you again.
14. Acknowledge Your Achievements.
Minor victories often go overlooked without proper recognition. It’s easy to succumb to negativity and overlook positive progress. I’ve started maintaining a list of small successes that I occasionally revisit, which helps me appreciate those moments. Take time to recognize and celebrate these achievements; they will uplift you and remind your child that their positive actions matter. Recognizing what is going well can foster a more optimistic outlook.
15. Take Initiative.
You are not merely a result of your circumstances; you have the power to choose your reactions in every moment. Often, fear can cloud our decision-making. Don’t let it dictate your choices. Trust your instincts; you possess the wisdom to make beneficial decisions. Allow this intuition to guide your efforts in supporting your child through their transformation. Be clear with yourself about your life goals. By taking proactive steps, you reclaim authority over your life and surroundings.
16. Express Your Emotions in Writing.
Writing can enhance your self-awareness. It fosters confidence and a sense of balance in your life. By articulating your feelings, you discover ways to assist yourself. Writing may also unleash creativity and intuition. While journaling, solutions to your challenges may become clearer. Personally, I’ve returned to journaling, committing to three pages daily. It has been beneficial and clarifies my thoughts. Even writing a few times a week can be rewarding.
17. Choose Nutritious Foods.
Prioritize a healthy diet as much as you can. I’ve heard from many mothers about the weight they’ve gained from the stress of worrying about their children. Many turn to food as a stress reliever. It’s often refreshing to adjust your diet and try new healthy options. I’ve experimented with various healthy recipes, and I’ve found some favorites. Eating well can enhance your resilience, leading to an improved sense of well-being.
18. Stay in the Present.
From time to time, take a brief pause to focus on the present. Train yourself to live in the current moment. Although it can be tough, try not to let fear of the future overwhelm you. Concentrate on what you can do right now to enhance your life or the experiences of others today. Focusing on the present can diminish worries and lessen fixation on past regrets. The more you direct your attention on what lies within your control, the more empowered you will feel.
19. Practice Self-Compassion.
Addiction can affect anyone, so do not impose blame on yourself. Self-compassion means treating yourself with the same kindness you would offer to a close friend. What would you say to a friend facing the stress of a child’s substance use problems? Allowing yourself to release feelings of guilt, shame, and doubt, you’ll find it easier to shift your focus towards more constructive and uplifting thoughts. Forgive yourself for past errors; learn from them, but practice kindness towards yourself. Acceptance and forgiveness are essential.
Self-compassion
“““htmlBring compassion and care to yourself, which can encourage your loved one towards positive changes. When you prioritize self-care, you also inspire them to look after themselves. ~ Invitation to Change
20. Get organized.
Feeling overwhelmed often stems from a lack of organization in our lives. By tidying up your surroundings, you can help clear your mind. Though this might seem like an odd tip for encouraging your child to change, having a tidy environment can significantly improve your mental well-being. Making small organizational efforts each day not only helps you but also sets an example for your child, potentially guiding them to better manage their own life.
What addiction means to me
When we are distressed by our child’s substance use or similar issues, there are various strategies we can employ for self-support. Practices such as acceptance, gratitude, and mindfulness are effective tools that can aid in our journey. It’s essential to recognize that while addiction impacts the family unit, there are ways for individuals to take care of themselves as well. Discover what resonates with you so you can feel more at peace and flourish. Addiction can serve as a crucial wake-up call for the whole family.
Your turn…
I would be eager to hear your thoughts. What do you find helpful when you’re anxious about substance use?
Thank you for taking the time to read this. Remember to subscribe to the Sunday newsletter for insights into various resources that can help support you during these challenging times. Sign up today.
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