Watching a loved one struggle with addiction is unimaginably difficult. And having them enter an addiction treatment in NJ or any inpatient addiction treatment program can feel like one of the hardest things a family will ever do.
You’ll worry every day. You’ll feel guilt about the past. And you’ll constantly ask “what if?”…
But here’s the thing…
Most families forget to take care of themselves.
It’s easy to wrap your entire life around someone in treatment. But if you burn yourself out before they even finish treatment… what good are you to them? Their recovery is a marathon, not a sprint. And families need to approach it with that same mentality.
The good news is there are some actionable strategies you can start using today to build better self-care habits.
What’s Inside:
- Why Family Self-Care is Important During Treatment
- Self-Care Tips for Families of Addicted Loved Ones
- How to Build a Support System for Yourself
Why Family Self-Care is Important During Treatment
When it comes to addiction recovery, family support is critical.
In fact studies have shown that positive family relationships during treatment lead to decreased risk of relapse. Additionally, families who stick together after rehab see better recovery outcomes than those who go it alone. If that’s not proof of how important family support is to recovery, I don’t know what is.
Healthy families = better support for their loved one.
But if you’ve been in the position of caring for someone with addiction, you know there’s a problem with the above statement.
It’s really difficult to take care of your own well-being while your loved one is going through treatment. Not only do you have to worry about them getting better, but you personally have to deal with:
- Guilt over past arguments
- Fear about what happens when treatment ends
- Worry about the unknown
- Grief over lost time
These thoughts and emotions take a serious toll on your mental and physical health. According to research published in BMC Psychology, family members of people with substance use problems experience higher levels of exhaustion and depression compared to other caregiver groups. Which is why it’s so important to build self-care habits while your loved one is in treatment.
You can’t pour from an empty cup. Learn to take care of yourself first.
Self-Care Tips for Families of Addicted Loved Ones
With that being said, here are 6 self-care strategies every family should be using.
Create Healthy Boundaries
Boundaries aren’t selfish, they’re necessary.
There’s a huge difference between building healthy boundaries and not caring about your loved one. Boundaries simply allow you to protect your own mental health while still being there for your addicted loved one. This can look like:
- Not engaging in certain topics
- Saying no to requests that aren’t healthy
- Setting “office hours” when you’re available to discuss treatment
Setting healthy boundaries with your loved one now will prevent resentment from building in the future. And it allows everyone to communicate on healthier terms down the road.
Get Connected with a Family Support Group
You are not alone in this fight.
I cannot stress this enough. If you’re a family member of someone struggling with substance abuse, there are thousands of people going through the exact same thing as you. At the beginning, it can feel very lonely. Which is why I’m encouraging you to reach out to a family support group.
Groups like Al-anon and Nar-anon exist for a reason. Not only can you speak to families who truly understand your situation, but you’ll learn how they cope. Many inpatient addiction treatment centers will even offer family support groups and therapy.
Take Care of Your Physical Health
Stress doesn’t just affect your mental health.
In times of hardship and stress, your family’s physical health can seriously decline. It’s easy to let good healthy habits slide when you’re hyper-focused on your loved one. But as humans, we need to:
- Get enough sleep
- Eat nutritious meals
- Exercise
- Drink water
Your body will thank you if you keep these things in mind. Not to mention it creates a healthy foundation for your emotional wellbeing.
Ask for Professional Support
You don’t have to figure this out alone.
Don’t be afraid to seek outside support from a therapist or counselor. Addiction specialists understand how you’re feeling and can provide insight on how to best move forward. If you don’t have therapy already, many insurances will cover these services. Here’s what researchers found when looking into caregiver burden:
According to a study on caregiver psychological distress, nearly 80% of caregivers supporting loved ones with addiction reported feeling unhappy or depressed.
If that’s not motivation to reach out for help, I don’t know what is.
Practice Mindfulness & Stress Relief
Your mind needs permission to take a break.
Trust me. I know it feels like you should be doing everything you can for your loved one. But in order to show up for them, you need to practice mindfulness and stress relief. By simply allowing yourself to live in the present moment, you’ll reduce anxiety and build healthier thought patterns.
Mindfulness doesn’t have to be hard. Start with simple techniques like:
- Deep breathing
- 5-minute meditation (try using Calm or Headspace)
- Journaling
- Spending time outside
These are just a few ways you can practice mindfulness. Even just 10 minutes a day can make a world of difference.
Maintain Personal Relationships & Interests
Don’t let rehab be the center of your life.
It can be really easy to let your loved one’s recovery take over your schedule. And while it’s super important to be there for them, you have to maintain your own sense of self too. That means:
- Spending time with friends
- Keeping up with hobbies
- Having things you look forward to
I know it may feel selfish to do these things while your loved one is in treatment. But that mindset won’t get you very far. Taking care of yourself isn’t selfish and it allows you to show up for your loved one every day.
How to Build a Support System for Yourself
The day will come when your loved one graduates from treatment.
What happens when they come home? Where is your support system now?
During treatment is the perfect time to build a sustainable system that you can use for years to come. Whether that’s:
- Continuing therapy
- Routine support group meetings
- Talking with close friends about your struggles
- Keeping your exit plan ready (in case of relapse)
There are so many things you can do to create a stable support system for yourself and your family.
Pulling It All Together
Family support is one of the most important factors when it comes to recovering from substance abuse. But if you burn yourself out during treatment, who’s going to take care of your loved one after treatment ends?
You shouldn’t have to do everything alone.
By practicing self-care, creating healthy boundaries, and building a support system for yourself you’ll be better equipped to support your loved one during and after treatment.
