Moving Through the Night One Step at a Time with Here With Care

“You only have to get to morning. Nothing bigger than that has to be solved tonight.”

When your parent drinks too much, nights can feel heavy and uncertain. You might be scared, tired, or unsure what to do next. Right now, you don’t have to fix everything. You only need to get through the next few hours. This post is here to help you find practical, simple ways to feel safer and calmer tonight.

Find a Place That Feels Safe

Tonight, where you are matters. If you can, go to your own room. Close the door if that helps. Bring headphones if you want to listen to music or something comforting. Noise can block out what’s happening around you and give you space to breathe.

If your room doesn’t feel safe, think about other places you can go. Maybe a friend’s house is nearby and you can stay there for a while. Or you could take a walk outside if it feels safe to do so. Fresh air and movement can help clear your mind and calm your body.

The goal is to find a spot where you feel as safe and calm as possible. It doesn’t have to be perfect, just better than where you were.

Keep These Things Close Tonight

Before settling in, make sure you have a few important things nearby:

• A charged phone so you can call or message someone if you need to.

• One or two phone numbers of people you trust. This could be a close friend, a relative, or a neighbour.

• The number for Childline (0800 1111) saved or written down. They are there to listen anytime you need.

  
  

Having these ready means you don’t have to scramble if things get hard. You can reach out without delay.

When to Call 999

If you ever feel in physical danger, don’t hesitate to call 999. This includes if someone is hurting you or someone else, or if you feel unsafe in any way. The emergency services are there to help you, not to judge or get you into trouble.

Remember, calling 999 is about your safety. It’s okay to ask for help, even if you’re worried about what might happen next. Your safety is the most important thing.

What to Do If You Can’t Sleep

It’s normal to find it hard to sleep when things feel unsettled. If you’re awake, try to focus on small, calming actions:

• Listen to soft music or a podcast with headphones.

• Write down your thoughts or feelings in a notebook.

• Practice slow, deep breathing to help your body relax.

• Sip a warm drink like herbal tea if you have some.

  
  

Don’t pressure yourself to solve problems tonight. Sleep matters more than answers right now.

Remember Tomorrow Is a New Day

Tonight is about getting through the hours until morning. Tomorrow, you can think about what to do next. For now, rest is your friend. Your feelings are real and valid, and you deserve kindness — especially from yourself.

If you want to talk, Childline is open 24/7 at 0800 1111. They listen without judging and can help you figure out what to do next. Another place to look at is Nacoa, a charity that supports children affected by a parent’s drinking.

You don’t have to carry this alone. Help is there when you’re ready.

Take care of yourself tonight. You are not alone.