Over the years and like all of us, I’ve had to navigate setbacks, heartache, and unexpected challenges. And for a long time, alcohol was my go-to coping mechanism.
May 2025 |
8 minutes
Alcohol Change UK Ambassador, Lauren White, stopped drinking at the age of eighteen after struggling with alcohol and drugs during her adolescent years. She shares her top tips on navigating those trickier moments in life without turning to alcohol.
“Whenever life threw me a curveball, drinking helped me numb the intense feelings that came with it.”
In a way, it also allowed me to fall into a self-destructive cycle. In my thoughts I would say: ‘If you had my problems, you’d do the same things I do’. But here I am, 12 years sober, and I’ve learned a lot about how to handle life's ups and downs without turning to alcohol.
So, here are five powerful tips that have helped me deal with life's challenges and setbacks, and I hope they help you too:
1. Take a step back and breathe
When faced with unexpected news or setbacks, it’s easy to get swept up in intense emotions. Instead of rushing in, take a moment to breathe and gain some perspective. Ask yourself:
- Is this situation as bad as it seems?
- Is this a fact or just my emotional response?
- Can I find any positives or silver linings?
By stepping back and assessing the bigger picture, you allow yourself time to process what’s happening rather than reacting impulsively.
2. Share the news with trusted friends or loved ones
Don’t isolate yourself. When life gets tough, it’s easy to pull away and keep things to yourself. But a problem shared is a problem halved. Lean on your support network—whether it's friends, family, or a therapist. Talking things through can provide clarity and remind you that you’re not alone.
3. Focus on what makes you feel good
One of the best ways to cope with life’s challenges is to channel your energy into activities that nourish you. For me, that meant getting into the gym, eating healthily, and finding joy in things like dancing or sharing my story to help others. The more you focus on positive outlets, the easier it becomes to manage your emotions without resorting to alcohol. Over time, the rewards of healthy coping mechanisms far outweigh the temporary relief alcohol provides.
4. Keep checking in with yourself
Self-awareness is key to managing tough emotions. Practice checking in with yourself regularly - slow down, breathe, and ask, “How am I really feeling right now?” This is a crucial step to prevent yourself from avoiding difficult emotions or using alcohol as a crutch. It’s important to recognise when you’re feeling overwhelmed and address it before it spirals out of control.
5. Be ok with failure and mistakes
No one is perfect. If you slip up or don’t get it right the first time, it’s ok. Accepting the situation as it is -rather than running away from it - is essential. Life is about learning and growing. The more you work on facing your emotions without turning to alcohol, the easier it will become to manage them in the future.
Final thoughts
I’m sharing this with you not only because I’ve been through it, but because I believe we all have the strength to face our challenges without relying on unhealthy coping mechanisms. Yes, setbacks and unexpected news will always be a part of life, but you can navigate them with grace, resilience, and self-awareness.
Remember: you are not defined by your struggles, but by how you rise above them.
To hear more from Lauren, you can check out her Instagram at @iamlaurenwhite
