Being a parent is demanding. Add in the challenges of recovery from drugs or alcohol, and it can feel overwhelming. But know this: You’re not alone. Many parents walk this path, and with the right strategies, you can nurture a thriving family environment while prioritizing your own well-being.
Here are eight tips to help you manage stress and prioritize self-care as a parent in recovery.
1. Open Communication Is Key
Honesty is crucial, especially with older children. Talk to them about your recovery journey in an age-appropriate way. Explain what addiction is with your family and why you’re making these positive changes for yourself. Let them know it’s OK to ask questions and express their feelings.
2. Create a Support System
Recovery is a team effort. Lean on your support network — therapists, sponsors, recovery groups, and trusted friends and family. They can offer invaluable emotional support, guidance, and a safe space to share your struggles.
3. Establish Healthy Routines
Structure and predictability are beneficial for both you and your children. Create consistent routines for meals, bedtime, chores, and playtime. This helps everyone feel secure and reduces stress. Include activities that promote physical and mental health, like family walks or game nights.
4. Don’t Be Afraid to Delegate
Asking for help is not a sign of weakness. Delegate chores and responsibilities at age-appropriate levels. This teaches your children valuable life skills and frees you to focus on other tasks or take a break.
5. Set Realistic Expectations
Recovery is a journey, not a destination. There will be setbacks. Don’t beat yourself up if you have a bad day. Forgive yourself, learn from it, and recommit to your goals. Celebrate your progress, no matter how small a step.
6. Prioritize Family Activities
Schedule time for fun activities together. Play games, go on picnics, visit the park, or snuggle up for a movie night. These shared experiences create positive memories and strengthen your bond with your children.
7. Address Triggers and Relapse Prevention
Identify personal triggers that could lead to cravings or relapse. Talk to your therapist about healthy coping mechanisms and create a relapse prevention plan. This could involve avoiding certain places or people or replacing unhealthy habits with positive ones.
8. Remember: Self-Care Isn’t Selfish
Taking care of yourself isn’t a luxury, it’s a necessity. Schedule regular time for activities you enjoy, whether reading, spending time in nature, or connecting with friends. A well-rested, healthy parent is better equipped to be a loving and supportive parent. Here are some self-care ideas that can be done in short bursts:
- Take a 10-minute walk. Fresh air will do wonders for your mood and energy levels.
- Practice relaxation techniques. Deep breathing exercises, yoga, or meditation can calm your mind and body.
- Listen to calming music. Create a playlist of soothing music to de-stress.
- Treat yourself to a healthy snack. Taking a mindful moment to enjoy a wholesome treat can be a great way to recharge.
- Read a few pages of an inspiring book. Escape for a few minutes and lose yourself in a good story.
Being a parent in recovery is a strength, not a weakness. You’re making positive changes for yourself and your family. You can build a loving, healthy environment and raise happy, well-adjusted children with the right tools and support.
Your journey toward recovery and sobriety begins at Beachside Rehab in West Palm Beach, Florida. We offer comprehensive, holistic inpatient and outpatient detox and drug and alcohol rehab. Please call 866-349-1770 to speak with one of our trained admissions counselors.