Stress and Your Body: Managing Stress When a Loved One is Struggling with Addiction
When someone you love is struggling with drug or alcohol use, the impact can extend far beyond the individual experiencing addiction. For family members, the constant worry, uncertainty and emotional strain can take a significant toll on both mental and physical well being.
You might find yourself struggling to sleep, feeling anxious about what might happen next or finding it difficult to concentrate on everyday tasks. With so much attention focused on your loved one, it's easy to overlook your own needs.
At Families Out Loud, we understand how overwhelming these experiences can be. Taking time to look after yourself isn't selfish — it's an important part of protecting your health and well being.
How does stress affect your body?
When we experience stress, our bodies activate what's commonly known as the fight-or-flight response. This triggers the release of hormones, including adrenaline and cortisol, which prepare us to respond to a perceived threat.
Although this response is a natural part of how our bodies protect us, prolonged stress can leave us feeling physically and emotionally exhausted.
Common symptoms of stress can include:
Increased heart rate or shallow breathing
Difficulty concentrating or thinking clearly
Feelings of anxiety, panic or being overwhelmed
Digestive problems
Feeling lightheaded, restless or distracted
For families living with the uncertainty of a loved one's addiction, these feelings can become part of everyday life. Recognising how stress affects your body is an important first step towards managing it.
Simple ways to manage stress
While we can't always control the circumstances causing us stress, there are small, practical things we can do to support our well being.
Practise mindfulness
Mindfulness encourages us to focus on the present moment rather than becoming caught up in worries about the past or future. One simple technique is the 5-4-3-2-1 grounding exercise. Take a moment to identify five things you can see, four things you can touch, three things you can hear, two things you can smell and one thing you can taste. This exercise can help bring your attention back to your immediate surroundings when your thoughts feel overwhelming.
Focus on your breathing
Stress can change the way we breathe, often making our breathing faster or shallower.
Taking a few moments to breathe slowly and deliberately may help you feel calmer. Techniques such as box breathing and deep abdominal breathing can be practised at home, at work or whenever you need a moment to yourself.
Spend time outdoors
Even a short walk outside can provide an opportunity to step away from stressful thoughts.
Try paying attention to the things around you, whether that's the sound of birds, the movement of trees or the feeling of fresh air. Bringing your attention to your surroundings can help you reconnect with the present moment.
Be compassionate towards yourself
Perhaps most importantly, remember that you deserve the same care and compassion you offer others. Supporting someone affected by addiction can be emotionally demanding, and it's okay to acknowledge when things feel difficult. You don't have to manage everything on your own.
Download our free Stress and Your Body guide
We've put together a free, downloadable guide featuring practical mindfulness exercises, breathing techniques and simple ways to help manage stress. Whether you're looking for a grounding exercise during a difficult moment or want to introduce small moments of calm into your daily routine, our guide offers techniques you can try at your own pace.
You're not alone
If you're affected by someone else's drug or alcohol use, Families Out Loud is here to support you. We provide a safe, confidential and understanding environment where families can talk about their experiences, access support and connect with others facing similar challenges. You don't have to wait until things reach crisis point to ask for help.
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