Make sure that you have your own support

It’s common to feel lonely, worried or emotionally exhausted when supporting someone. So it’s important to identify people who can support you, and talk with them about what you’re experiencing.


  • This situation is not your fault
  • You don’t need to control everything
  • You don’t have to appear like you are ok
  • If you are supporting your child through this, remember they need you to be a parent more than a friend.

Check out Kina Trust's website. This has information, advice, and you can read or watch the experiences of others in a similar situation to you.

You can also call the Alcohol Drug Helpline on 0800 787 797 to talk with them and find out what support is available in your area.

Talking with supportive people can help. This doesn't have to be a serious conversation. It can help you feel connected to other people and see different perspectives.

Working through the NEST acronym can help you think about your wellbeing, and identify how you might look after yourself by making some changes.


Are you eating regularly and getting a balanced diet?


Physical activity can reduce stress and boost your mood – even a small amount is helpful. This could be a walk around the block or a run around the park.


Stress usually disrupts your sleep patterns, which can seriously affect your mood. Plan your day so you can sleep better at night. These things might help:

  • Be physically active during the day.
  • Have one hour of winding down time before bed.
  • Get up at the same time every morning.
  • Avoid napping during the day.
  • Write down what’s on your mind to avoid those thoughts going round and round in your head.
  • Avoid coffee, caffeine, energy drinks and cigarettes before bed .
  • Try drinking non-caffeinated hot drinks to help relax.

Time for Yourself

Create time to relax and unwind, even for just 5 minutes. That can go a long way to reduce stress and improve mood. Keep in mind that ‘downtime’ is different for everyone. Do what works best for you!