Self-Care Strategies for Families Supporting Recovery

When someone you love is struggling with addiction, it's natural to focus all your energy on them. But here's a truth that's hard to accept: if you don't take care of yourself, you won't be able to help anyone. Your wellbeing isn't selfish—it's essential.

"On an airplane, they tell you to put on your own oxygen mask first. The same principle applies here. You cannot rescue someone else if you're drowning yourself."

The Toll on Families

Addiction doesn't just affect the person using substances. Family members often experience:

Anxiety & Depression

Constant worry, sadness, and feelings of hopelessness

Sleep Problems

Insomnia from stress or waiting for late-night calls

Physical Health Issues

Stress-related illness, neglected health appointments

Social Isolation

Shame and secrecy leading to withdrawal from friends

Practical Self-Care Strategies

Find Your Support System

You need people who understand. Al-Anon and Nar-Anon meetings connect you with others in similar situations. A therapist specializing in family addiction issues can provide professional support. You shouldn't carry this alone.

Protect Your Physical Health

Keep your doctor's appointments. Exercise, even just walking. Eat regular meals. Limit alcohol—it's easy to slide into unhealthy coping. Your body needs strength to handle emotional stress.

Set Information Boundaries

You don't have to be available 24/7. It's okay to silence your phone at night. It's okay to not immediately answer every crisis call. Constant vigilance is unsustainable.

Maintain Your Identity

Don't let your entire life become about their addiction. Keep doing things you enjoy. See friends. Pursue hobbies. You are more than someone's worried family member.

Practice Detachment with Love

This Al-Anon concept means loving someone without making their problems your problems. You can care deeply while accepting you cannot control their choices. This is freedom, not abandonment.

Permission Slips You Need

You are allowed to feel angry, sad, frustrated, or hopeless.
You are allowed to take a break from the crisis.
You are allowed to laugh and experience joy.
You are allowed to set limits on what you can give.
You are allowed to prioritize your own wellbeing.
You are allowed to ask for help.

Remember

Taking care of yourself is not giving up on your loved one. It's ensuring you have the strength to be there for the long haul. Recovery is a marathon, not a sprint—and you need to pace yourself accordingly.

Self-Care for Family Members: You Matter Too