How do you practice self care when you don’t have much money!? This article suggests some great ideas to change how you think about self care.
Relaxed breathing…there are a million breathing exercise resources out there, but have you ever tried to breath with a puffer fish?
Tense and release relaxation…we often stretch to try to loosen tense muscles but tensing and releasing muscles seems to be more effective for noticing tension and increasing relaxation. Anxiety Canada has a great explanation and exercise for Progressive Muscle Relaxation. For a lengthier recording more akin to Jacobson’s original Progressive Muscle Relaxation see Dr. Schnurr’s recording here.
Positive Coping with Health Conditions workbook (free)
Exercise and mental health Aww crumbs, it turns out exercise is not only good for our physical health but also our brain and our mental health
Exercise and Sleep …and exercising over time even seems helpful for sleep (although chronic overtraining may be associated with more disturbed sleep…but like I would ever “overtrain” lol)
Self Compassion
Self compassion website with free exercises and book lists by Dr. Kristin Neff
Self Care/help when managing a family member’s substance use (in addition to all the regular self care)
Guide for families of those who use substances written by Here to Help which provides research based information
Guide from the Canadian Centre for Addiction and Mental Health (CAMH) targeting addiction but Chapter 6 is written for families. may be useful.
How do I help my family member who doesn’t want help? This is a REALLY difficult situation for everyone involved. Go to this website to read what Dr. William Miller (the Motivational Interviewing Guru) has to say about research in this area. …and this website to see the research and resources from Dr. Robert Meyers.
Books:
Family Guide to Concurrent Disorders (Concurrent disorders meaning substance use plus another mental health issue like depression).
Get Your Loved one Sober: Alternatives to Nagging pleading and Threatening.
Beyond Addiction: How Science and Kindness Help People Change.
Codependence and Setting Boundaries (…aka, how do I take care of the person I am most responsible for)
How I Stopped Trying to Control My Partner and Took Responsibility for My Own Happiness
How To Set A Challenging Boundary From Start To Finish
Setting Boundaries so you can take care of yourself and teach others how they can treat you
My caveat/disclaimer: These resources are not a substitute for professional advice. I have reviewed these resources, BUT I did not create them and do not continuously monitor them. I only include resources I believe to be reliable, but given the nature of the internet, these links or their information may be changed without my knowledge. …so, always read critically, consult with your healthcare provider before making changes to your healthcare plan…and, if you are in crisis, you probably already know to look for help (911, hospital emergency, crisis line 1-800-784-2433) and reach out to someone.