Author – Luisa Kcomt, Ph.D., L.M.S.W.
Grieving is hard work. Managing daily responsibilities while carrying the heaviness of grief feelings is difficult. Many adults who are bereaved from an overdose death in their families find themselves having to care for the children left behind by the person who died. This new and unexpected responsibility can be stressful. Worrying about money or legal problems, not knowing how to support the bereaved child at home, helping them keep up with their schoolwork—and perhaps, while also maintaining one’s job at work—are some examples of the stressors that many overdose-bereaved adults experience.
Common signs of stress can include:
- Feeling tired, overwhelmed, irritable, scared, worried, tense, sad, angry, frustrated, or numb
- Having trouble concentrating or making decisions
- Changes in energy level or appetite
- Sleep problems (difficulty falling or staying asleep), nightmares
- Lowered immune system (getting sick more easily), worsening physical or mental health problems
- Physical reactions, such as skin rashes, headaches, body pain, or stomach problems
- Increased use of substances (like alcohol, nicotine/tobacco, illegal drugs) or misuse of prescription drugs (like opioids)
Healthy Ways to Cope with Stress
Learning how to cope with stress in a healthy way is important because it can affect your wellbeing and the people around you. Understanding what causes or triggers your stress can help you to reduce your stress level and improve your life. You can learn to recognize your triggers—and your reactions to them—by keeping a journal. Understanding yourself is an important step to developing healthy coping skills.
Here are some healthy ways to manage stress and grief:
Eat a healthy, well-balanced diet based on your cultural or dietary preferences and budgetary considerations. See Healthy Eating Tips.
Get enough sleep. Develop a routine so you can go to bed and wake up at the same time each day. Remove electronic devices (like phones, TVs, computers) from the bedroom. Avoid drinking caffeine or alcohol or eating a large meal just before bedtime. Ideally, adults should receive at least 7 hours or more of sleep every night.
Get regular exercise. Physical activity can improve your mood and energize your body. A brisk 20-minute walk each day can make a difference. Being active during the day can also help you to sleep better at night.
Continue with your regular health appointments and screenings. These check-ups are important to prevent health problems from occurring or getting worse.
Make time to relax and unwind. Meditation can help calm your mind. Engage in activities or hobbies that you enjoy. It is important to make time for fun even though you are grieving.
Get social support. Reaching out to friends or family members may be particularly difficult for people grieving an overdose death because they often feel judged by others based on the way that the death occurred. They may also feel guilt or shame that they were unable to prevent the overdose death. Grandparents who are raising their grandchildren may feel isolated because many of their peers do not have to deal with this responsibility. However, receiving social support is important to maintaining overall well-being. Connect with your community-based or faith-based organization. There may be support groups available that provide you with a chance to meet others who understand your situation. Talk with your health care provider about your mental health. Being able to share your journey with others can lessen the burden of grief and help you manage your stress.
Limit alcohol use. You can choose not to use alcohol or to drink in moderation on days when you do use alcohol. Excessive drinking can lead to physical and mental health problems and affect your relationships. Learn more at Drink Less, Be Your Best.
Do not use illegal drugs or prescription drugs other than as prescribed. Do not take someone else’s prescription drugs. Help is available if you need substance use treatment.
Taking good care of yourself helps you to stay healthy physically, mentally, and spiritually. Download this Self-care Worksheet so you can begin creating a plan to manage your stress.