Where are you right now?
What's Going On?
When a parent drinks too much, home can start to feel unpredictable. Alcohol doesn't just change how someone feels — it changes how they act and react. One minute everything might be fine; the next, it feels like the rules have shifted without warning. This can be confusing and sometimes frightening.
It's important to know these changes are caused by the alcohol, not by anything you've done. You might feel like you're constantly trying to guess what mood people will be in — but that's a heavy weight for anyone to carry. We want to help you set it down.
How You Might Be Feeling
Confused
Angry
Lonely
Embarrassed
Worried
Like it's your fault
Like you have to fix things
All of these feelings are completely normal. You're not overreacting.
Small Things That Can Help
Talk to someone you trust
Whether it's a teacher, a friend, or a relative — sharing how you feel can make the burden lighter. You don't have to carry it alone.
Write it down
Putting your thoughts into words can help clear your head. Try a notebook or even a note on your phone.
It's not your job to fix them
Your parent's drinking is their responsibility, not yours to solve. It's okay to step back and focus on being yourself.
Asking for help is brave
It takes strength to say 'I'm struggling.' Asking for help isn't weakness — it's the first step toward things feeling okay.
Find your safe space
When things feel too much at home, find somewhere you feel calm — your bedroom, the library, a park — somewhere you can just be.
What to say
Opening up is a big step, but you don't need perfect words. Just starting is enough. You could speak to a teacher, school counsellor, a friend's parent, or a helpline. They are there to listen — and it's okay if your voice shakes.
"Things are hard at home because of drinking and I don't know what to do."
You won't get in trouble for asking for help. People want to make sure you are safe and supported.
This is not your fault, and you don't have to deal with it alone.
What Happens If I Tell Someone?
You'll be listened to
Someone will take a quiet moment to hear what's going on. You don't need perfect words — they just want to understand how things feel for you.
You'll stay involved in decisions
People want to help, not take over. You'll be part of the conversation about what happens next.
People want to help, not punish
The aim isn't to get anyone in trouble. Counsellors and teachers want to find ways to support everyone involved.
External Support Organisations
If you need extra support or just someone new to talk to, these organisations can help. You can visit their websites to find out more.
From My Experience
This site was created from my own experience and what I’ve learned along the way. It’s not a professional medical resource, but a collection of insights that helped me find my footing, shared here in the hope they might do the same for you.