Substance use and mental health during Covid19

Here is some excellent advice and information from Jigsaw about alcohol and substance abuse. The original is available at this link https://jigsawonline.ie/young-people/substance-use-and-mental-health-during-covid-19/?utm_source=CM&utm_medium=Email&utm_campaign=Updates_7 and you can find lots of good advice, information and support on their website here https://www.jigsaw.ie/

Substance use and mental health during Covid19

Covid-19 has highlighted how our actions impact ourselves and the people around us. It’s helpful to consider how the use of alcohol and drugs can influence and impact our ability to cope with this situation.   

Life was tough enough, and Covid-19 can make everything seem harder. Faced with challenging circumstances, alcohol and drugs can seem like a way to cope. We may feel they will help us escape the uncertainty of this pandemic.

Both the Covid-19 situation and substances can impact mental health, so inform yourself as much as possible to make the right decisions for you.

Reasons for using substances during Covid-19

  • Covid-19 has created a lot of uncertainty in our lives that many of us find difficult to sit with. Getting high or drunk can feel like a way to escape this.
  • Anxiety naturally produces a fight, flight, or freeze response that can make us feel uncomfortable both in our bodies and with our thoughts. Alcohol or drugs can seem like a reasonable response to help calm this.
  • Media stories have shown how anxiety has led to panic buying. This is likely because it help us to feel more in control to focus on the problems that we can fix. This type of impulsive response to the situation can also be seen with substance use.
  • With the limited social contact and outlets, as well as increased hours indoors, it simply might seem like there’s nothing else to do.

Using intoxicants while alone may actually increase the likelihood of over doing it

The impact

You may already be aware of the links between alcohol and mental health. However, hangovers have the potential to make the anxiety and low mood that many are already experiencing from Covid-19, worse.

With the prospect of extended social isolation, we might think “sure it makes no difference, I’ll have one more.” Using intoxicants while alone may actually increase the likelihood of over doing it. Without friends to provide support or supervise, the chances of risky behaviours increases. This could include going against the HSE Covid-19 guidelines, or driving under the influence.

Starting an unhealthy cycle

Substance use can lead to feelings of shame, guilt or denial. With the current Covid-19 circumstances, we may be left alone to deal with these heavy emotions. You may feel trapped, and in an effort to manage these unwanted feelings, use more substances. This starts a cycle of unhealthy substance use which can be difficult to break.

The more you use any substance to help you cope, the more likely you are to start turning to that substance ahead of other coping strategies. The longer alcohol or drugs are used, the more tolerance we build, meaning we need to take more of the substance to feel the same effects. There is also the chance of developing an addiction, when we need to take the substance to “feel OK” or get on with the day.

Which needs are met through substance use and can these needs be met in other ways?

What is your relationship with substances?

Reflect on your relationship with the substances you’re using. Think about why you take them. Is it to feel temporary relief? Do you believe it helps you feel more comfortable in social situations? Is to alleviate boredom? Or does taking substances help cope with the feelings created by the Covid-19 pandemic?

None of these are unusual relationships with substances. But think about is which needs are met through substance use. Can these needs be met in other ways? For example:

  • If you want relief, could talking with friends, doing exercise or art help?
  • If you feel anxious socially, can you use apps like houseparty or jackbox to hang out with friends through a common game?
  • If you’re bored, what activities or interests can you add to your routine?
  • If you’re feeling stressed, what coping skills have you used before that have helped with this feeling?

Fortunately, there are ways to cope with the stress of this situation which don’t involve substances.

Harm reduction

Any substance that can have a negative impact on your mental health and may also compromise your physical health. If you are going to drink or use substances during Covid-19 pandemic, consider using a harm-reduction approach. This includes practical strategies and ideas aimed at reducing negative consequences associated with substance use. Examples of harm reduction are:

  • Eat before taking substances
  • Don’t “bulk buy” alcohol or drugs to limit intake
  • Only use substances in a safe environment
  • Clean and disinfect drug paraphernalia before each use
  • Do not use substances if taking care of someone else
  • Alternate alcoholic and non-alcoholic drinks.

If you feel that substance use is creating difficulties for you, the HSE Drugs and Alcohol Helpline provides support and information. Their number is 1800 459 459.

If you would like some extra support at this time, you can Ask Jigsaw or sign up for one of our group chats

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Support for family members affected by the alcohol or substance misuse of others within their family

Is someone within your family misusing drugs or alcohol? Is that misuse impacting on you and other family members? The Donegal Addiction Service in partnership with Family Members and the National Family Support Network have recently set up a family support group in Letterkenny. The group currently meets on the 2nd Wednesday of each month in CARA House. The plan is that the group will run every fortnight from September and that groups will be started in other parts of Donegal from 2019. For further information contact 01 8980148

Meeting for Families & Carers of Children with Fetal Alcohol Spectrum Disorder

FASD Alliance Ireland

are organising this meeting for families and carers of children with Fetal Alcohol Spectrum Disorder (with or without a diagnosis).

Saturday 10th February 2018 in Stranorlar, County Donegal (and on-line) 12 – 3pm

If you’re raising a child (or supporting someone) with FASD and would like to meet like minded parents and caregivers, FASD Alliance Ireland are holding a support group meeting.

Limited child minding help is available on site. If you can’t make it in person, we can make arrangements for you to join us on line.

Contact David Gerry at davidgerry16@gmail.com

In partnership with Alcohol Forum, FASD Alliance UK, FASD UK

 

Alcohol and young people – learning and consultation workshop

Calling Parents in Donegal – The Alcohol Forum needs you!

We’re developing a Guide for Parents and People Working with Young People and we want to hear from you!

Adults can make a big difference in protecting children and giving them a healthy attitude to alcohol.   The guide will outline the risks of teenage alcohol consumption and will provide practical support around supporting young people to have healthy attitudes and behaviours.

As part of this process The Alcohol forum is organising a learning and consultation workshop on young people and alcohol which takes place on Thursday, January 18th in Dillon’s Hotel, Letterkenny from 10am to 12.30pm.

Registration will take place from 9.30 and tea and coffee will be served at this time.

All are welcome but please note that booking is essential. Please email paula@alcoholforum.org to book your place.

Dr Helen McMonagle, who is a psychologist by professional training and working as a specialist case coordinator in Alcohol Related Brain Injury, will present the scientific and research evidence on the risks of teenage alcohol consumption, including the link to the development of alcohol and drug dependence in later life.    This will be followed by a consultation with participants around what you would like to see included in our Parents Guide.The guide will be widely available in Donegal by April 2018.

This initiative has been supported by Pobal, the Department of Health and the Healthy Ireland Fund as part of the work of the LECP

Parents workshop January

I want to avoid conflict at Christmas

It can be wonderful to have time with family over Christmas but sometimes the intensity of it creates some tensions that can be hard to deal with. If there are already other challenges within the family then the situation can be even more difficult. Here are some words of wisdom from John Sharry:-

https://www.irishtimes.com/life-and-style/health-family/i-want-to-avoid-family-conflict-over-christmas-

Alcohol and Young People – a learning and consultation workshop

Alcohol & young people:

Learning and consultation workshop on Thursday 18th January

10:00 – 12.30 venue to be confirmed

The Alcohol Forum is developing a Guide for Parents and People Working with Young People and they want to hear from you!

Adults can make a big difference in protecting children and giving them a healthy attitude to alcohol.   The guide will outline the risks of teenage alcohol consumption and will provide practical support around supporting young people to have healthy attitudes and behaviours.

This workshop is suitable for parents, youth workers, agencies working with children and young people.

Dr Helen McMonagle, who is a psychologist by professional training and working as a specialist case coordinator in Alcohol Related Brain Injury, will present the scientific and research evidence on the risks of teenage alcohol consumption, including the link to the development of alcohol and drug dependence in later life.    This will be followed by a consultation with participants around what you would like to see included in our Parents Guide. The guide will be widely available in Donegal by April 2018.

This initiative has been supported by Pobal, the Department of Health and the Healthy Ireland Fund as part of the work of the LECP

To register and for further information email paula@alcoholforum.org

Parents workshop flyer

Be alcohol aware this Christmas – and here’s how.

Donna Butler is the Manager of the Strengthening Families Programme run by the Alcohol Forum. As you will see, their work with families makes the Alcohol Forum a vital member of Parent Hub Donegal. Here Donna tells us a little about that work and also gives us a link to the Alcohol Forum’s  Festive Guide

Here at the Alcohol Forum, our vision is an Ireland where every child, family and community is free from the harmful effects of alcohol.  We aim to achieve this by creating and inspiring change through our work with individuals, families and communities.

As a national charity, we believe real change will only happen by working with communities to address the causes of alcohol harm in Ireland.  Our work provides the support, resources and expertise needed to reduce and prevent the harmful effects of alcohol on individuals, families and communities.  Our approach is shaped by evidence and is informed by the expressed needs of the people and communities we work with across Ireland.

Our Families Matter Service is providing a ‘whole family’ response through two programmes, Strengthening Families Programme (SFP), and Moving Parents and Children Together (M-PACT).  Both programmes provide children and families, experiencing significant challenges, with the support and practical skills needed to build stronger family relationships that reduce conflict and increase their capacity to manage challenges as individuals and a family unit.  They have proven to be effective across a wide range of issues including increasing coping and communication strategies, building family resilience, reducing aggressiveness, increasing parenting skills, preventing drug and alcohol misuse and supporting mental health.

We are grateful for the support of all the organisations and individuals involved in our programmes in Donegal as volunteer facilitators or referral agencies for families.  Whilst SFP does not exclusively support families where alcohol is an identified issue, 1 in 11 children in Ireland have said parental alcohol use has impacted them negatively.  In 2015, we partnered with Action on Addiction UK to bring the M-PACT programme to Ireland for the first time.  This programme supports children aged 8-17 who experience the impact of parental substance misuse using a ‘whole family approach’.  We are currently accepting referrals for our next programme.

Tips for planning a safe and enjoyable holiday season.

More people are likely to drink beyond their limits during this season than at other times of the year.  Remember that it is important that our drinking doesn’t cause harm to others, especially children.  We have developed a Festive Guide full of information and suggestions that can help which is available on our website. But if you can only remember 3 things, make it these:

One:  It is a good idea to make sure at least one safe non-drinking person who is known and trusted by you and your children is supervising children at gatherings where alcohol is being consumed.  It can be upsetting for children when those closest to them change their behaviour as they drink.

Two:  Plan some activities for your family that don’t involve alcohol. This helps children see that you don’t need alcohol to have a good time.

Three: Plan how you will get home. Never drink and drive or take a lift from someone you think has been drinking or taking drugs. Arrange a lift or book a taxi.

Your checklist for Christmas entertainment:

  • It is a good idea to have at least one safe, trusted, non-drinking adult supervising children at gatherings where alcohol is being served.
  • Know your standard measures (perhaps buy an alcohol measure), avoid ‘topping up’ and keep track of your drinks.
  • Eat before, and while, you are drinking.
  • Drink plenty of water to stay hydrated.
  • Look out for people – don’t pressure others or be pressured to take a drink.
  • Drink slowly and try drinks with lower alcohol content and soft drinks.
  • Please don’t bring a child into your bed if you have consumed alcohol.
  • Plan some alcohol-free days – your body will be glad of a break.