Staying safe over the summer
We've put together some advice on staying safe over the summer.
Drinking and using drugs
When it's hot
Drugs and alcohol can make you much more sensitive to sunstroke and dehydration, especially if you’re taking other medication. By being careful you can make sure you can enjoy the sun for more than just the one day.
- Stay inside during the hottest part of the day (usually 11am-3pm).
- Seek out shade and wear a hat.
- Make sure to stay hydrated – isotonic drinks or mocktails can help.
- Avoid intense exercise.
- Use cool, wet cloths or have a cold shower to cool down.
- Apply plenty of suncream. You might not notice that you’re sunburnt until you’ve sobered up.
Drinking with friends
Gathering with friends for a few drinks is a fun way to make the most of the warmer weather and long evenings. If you’re drinking in a park or a public place, there are a few things to keep in mind:
- If you’re under 18, the police can fine or arrest you if they find you drinking.
- If you get drunk and cause a nuisance or can’t look after yourself, you can get in trouble with the police. If drinking in public, try to pace yourself and have food so that you don’t get too drunk.
- Don’t drink in places where public drinking is banned.
Wherever you’re drinking, make sure you have a plan for how to get home, as you could end up drinking until it’s dark and it’s unsafe to walk back, or have a bit too much to be able to walk home.
It’s best not to walk home alone, but if you do, you can call StrutSafe on 0333 335 0026 so you have someone to talk to while you get home.
Stopping things from getting out of hand
Without the structure of school, college or uni, it can be easy to drink alcohol or use drugs more often without realising. This can impact your physical and mental health, as well as your finances.
To help keep things from getting out of hand:
- Plan days where you won’t drink or use drugs, to give your body time to recover.
- Set a time in the day where you won’t drink or use drugs – it can be easy to start to get earlier and earlier, so it’s best to set boundaries right away.
- Keep a log of how much you’re consuming. This can sometimes be surprising.
- Arrange fun activities which don’t involve drugs or alcohol.
If you do notice your use has increased to a level you are uncomfortable with, you can contact your local Change Grow Live service for support.
Loneliness
Many people find themselves feeling lonely during the summer break. It can feel overwhelming when the routine of college or university disappears – along with friends and other support networks. We have a few tips to help you beat the summer blues:
- Avoid scrolling social media when you’re feeling down. It may look like everyone else is having a great time, but remember – no one ever posts about being bored at home!
- Book in time to catch up with friends, even just over the phone.
- If you do any activities at college/university, see if there are local groups based around that activity, so you can spend time with people with similar interests.
- Speak to your college/university about support that’s available during the holidays. Some have support services available all year round, while others might be able to signpost local contacts who can offer support.
- Try not to turn to drugs or alcohol to cope with the loneliness. They can make you feel a lot worse, and using drugs alone can be dangerous.
Holidays with friends
Your first holiday with friends is a chance to experience independence, explore new places and forget about your normal life and responsibilities for a few days.
There are a few ways you can help your trip go as smoothly as possible.
Planning
Before you book, find out everyone’s expectations. If you want a drinking holiday but someone else wants a sightseeing holiday, consider how to make the trip work for everyone.
Make sure you account for everyone’s budgets. If one of your friends can only just afford it, they might not be able to enjoy the holiday.
If you’re taking prescription medications, make sure you have enough for the trip and take a copy of the prescription in case you get questioned by security.
- Don’t pack illegal drugs if you’re going abroad. Consequences can be serious.
When on holiday
- Pace yourself. The first night will be exciting, but if you go way too hard you’ll spoil the next few days.
- Stick with your friends: Going off on your own can be risky in a new environment. If you really want to go home with someone, share your location and tell your friends where you’re going – it’ll keep you safe and stop them from panicking.
- Plan activities that don’t involve drinking: This will give your body time to recover, and give you a chance to explore somewhere new.
- Have fun, but be respectful: You’re somewhere new and that’s exciting, but you can enjoy yourself without messing up someone else’s home town or holiday.
Make the most of it! Try to relax, enjoy it and make memories you’ll all look back on in years to come.
Exam results day
This is a scary one. You’ve worked hard for the past few years and it’s all out of your control now, but it’s not the be-all and end-all.
If you’ve done well, well done! You’ve worked hard and that’s something to be proud of.
If you’re feeling disappointed, that’s okay too. Sometimes things don’t go 100% to plan, but you’ll find your way. It can be hard feeling like you’ve not done well and seeing other people celebrate, but even if you didn’t get the result you wanted, you got through your exams and you can do it again if you want to!
Turning to drugs or alcohol to cope with the celebrations isn’t the best idea if you’re feeling down – it might numb your feelings for a while but comedowns and hangovers can make you feel much worse. Try and process your feelings first.
If you’re going out, make an effort to pace yourself as it can be very easy to drink more than planned when you’re feeling bad.
However well you’ve done, be kind to yourself! We’re rooting for you!