Find a safe place you can go to when your parent’s drinking gets out of control, such as a treehouse, library, neighbor’s house, or local park.

The only way an alcoholic can truly get better is by committing to rehab. You can’t do this for your parent; they have to do it on their own. [2] X Research source Even if you’re an adult, you’re still not responsible for your parent’s addiction. They have to accept ownership for their situation in order to change.

If you’re a teen, you might say, “Mom, we’re really worried about you. We don’t want to have to go live with foster parents. Can you please go see a doctor?” Adult children may say, “Mom, I can tell your drinking has gotten worse. I want my kids to grow up knowing their grandmother, but if you continue down this path, I don’t think they’ll be able to. Will you please get help?”

Sometimes, people don’t want to listen to close family members, such as kids and spouses. They may be more likely to listen to a non-family member. Consider choosing someone whose opinion your parent cares about, such as a close family friend.

Once you’re in a safe place, you might also call the National Child Abuse Hotline at 1-800-4-A-CHILD. [3] X Research source If you’re an adult and your parent is being violent, contact emergency services.

Try relaxation techniques like guided imagery, meditation, yoga, or deep breathing to fight stress. You might also do self-care activities like massaging away tension, taking a warm bath, or watching your favorite TV show.

By keeping firm boundaries, you’re letting your parent see the consequences of their drinking behaviors. It can help them realize that they need treatment. If law enforcement gets involved, treatment may be offered through the judicial system. For example, you might tell your parent, “This is the last time I’m loaning you money. " If they ask again, remind them of your rule and say “no. “[5] X Research source Another example of a boundary you might set is to refuse to spend time with your parent while they are drinking.

For instance, if you stay up late on your phone or computer, shut them off at least an hour before bed. Instead, do some reading, work on a crossword puzzle, or listen to soft music. If your parent’s drinking keeps you up often at night, tell another adult. You need to be able to sleep restfully through the night without worrying about your parent.

Try to do at least 30 minutes of exercise on most days of the week. [7] X Trustworthy Source American Academy of Child and Adolescent Psychiatry Nonprofit organization dedicated to providing and improving psychiatric care for children and adolescents. Go to source If you don’t participate in physical education or sports at school, try going for a walk or run around the block with your dog or turn up the music and dance in your room. If you’re an adult, try signing up for a gym membership to keep yourself active.

This journal doesn’t have to be pen-and-paper. You can keep one on the computer, a tablet, your phone, or even online. If writing doesn’t help, try drawing what you feel instead. These can be comics, illustrations, or scribbles.

If you are a student, you may be able to make an appointment with your school counselor. If you are an adult, get an appointment through your job by talking to human resources or ask your family doctor for a referral. Get support and ideas for coping by joining Al-Anon (https://al-anon. org/) or Alateen, a nonprofit organization that offers support for people who care about someone with a drinking problem.

If you’re a child, see if you can stay with other relatives or friends for a few days. If you’re an adult, limit your visits to give yourself a break from your parent’s bad habits.

If you have trouble studying at home, visit a coffee shop or library. If your grades are falling, considering seeking out a tutor to help you. [10] X Research source If your parent’s condition interferes with your job performance, ask for some time off to pull yourself together.

Taking part in extracurriculars helps you spend time with positive people and may even protect you from using alcohol or drugs yourself. [11] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source

Tell your closest pals a little of what’s happening and then gauge their reactions to decide how much more you might want to share. For example, you might start by saying, “I really don’t like being at home when my dad drinks. Can I come over your house?”

For example, you might start writing stories or poems, playing a musical instrument, or babysitting for extra cash.