As an adult child of an alcoholic (ACoA), it’s common for the difficult experiences from your childhood to affect your mental health as an adult. However, learning how to improve your mental health is an important part of ACoA recovery. Being in the best possible mental health will give you the strength you need to work through the difficult parts of your past, heal, overcome the challenges you’re experiencing now and create a life you love.
Luckily, there are many ways to improve your mental well-being–it just takes time, effort, and a few simple changes to your lifestyle. Here are seven strategies that can help:
1. Education
One strategy that was particularly helpful for me in improving my mental health was education. Learning more about addiction, alcoholism, and Adult Children of Alcoholics Syndrome helped me to understand the root causes of my own struggles and gave me the tools to start healing. Education is an ongoing process, and there are many resources available to help you learn more about the issues that impact you as an ACoA.
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2. Self-Care
Making time for self-care is one of the most effective ways to improve your mental health as an ACoA. Taking care of yourself will give you the stamina you need to face challenges head on and tackle painful experiences from your past. Self-care looks different for everyone, but typically includes eating healthy foods, getting plenty of sleep, enjoying time in nature and other activities that improve your overall wellness. Take time to define what you really need to take good care of you.
3. Exercise
Exercise has been proven to reduce stress, depression, and anxiety and improve overall mental health. This is because physical exertion causes your body to release positive endorphins, or brain chemicals, that boost your mood. Look for a form of exercise that you genuinely enjoy, such as running, yoga, or pilates, and set aside time to do it every day.
Walking is my favorite exercise activity. I start every weekday with a 3 to 5-mile walk in my living room following the awesome Walk at Home videos. When I must skip a walk, I have a harder time managing stress.
Walking is a low-impact exercise that’s easy to commit to and can reduce stress and anxiety. Walking outdoors provides exposure to nature and fresh air, improving mood and aiding in relaxation. Regular walking can improve sleep quality, boost energy levels, and increase overall fitness. For adult children of alcoholics, walking can offer a safe, healthy, and accessible form of self-care that can enhance the trauma recovery process. Even short walks can provide significant benefits. So, even if you only 15 minutes for exercise every day, you can do a one-mile walk.
4. Mindfulness
Although it’s easy to run from obligation to obligation during the day, learning to live in the moment through mindfulness is a helpful way to boost your mental health. Mindfulness means being present in the moment, clearing your mind of overwhelming thoughts and emotions, and focusing on where you are now.
Before I started my ACoA healing journey, I couldn’t focus on the present because I was busy planning for the next problem. All I ever did was worry. Turns out that’s a common thing called hypervigilance. Fortunately, I have mostly overcome that terrible issue so I can be much more mindful in my everyday life.
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5. Hobbies
Making time for activities that you enjoy is a great way to boost your mental health. Schedule time for hobbies that you already enjoy, but be sure to make time to branch out and try new activities, too.
6. ACoA and Al-Anon Support Groups
Another way to boost your mental health is by attending an Al-Anon or Adult Children of Alcoholics support group meeting. Support groups are a great way to find healing and support that can improve your mental well-being.
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7. Therapy
Attending therapy is another effective way to improve your mental health. A good therapist can provide helpful insights and support that can guide you on your path to healing.
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Benefits of Improving Your Mental Health
There are countless benefits that result from improving your mental health that can not only help with your ACoA healing journey, but every aspect of your life. Some of these benefits include freedom to create the life you love, improved relationships with your friends, family, and significant others, increased productivity and success and reduced stress and anxiety.
Final Thoughts
Improving your mental health is an essential part of your healing journey as an ACoA, so it’s important to make it a priority in your life. Although it may take time and effort, the benefits you’ll experience as you focus on your mental well-being are immeasurable. Not only will improved mental health help you process difficult parts of your past and move forward with your ACoA recovery, but you’ll also experience greater satisfaction and fulfillment in every aspect of your life.
Wishing you well in your healing journey!
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