Addiction Management: Tips for a healthy Melbourne Cup Day
Day 5 of 30
As a dedicated mental health advocate and counsellor, I’ve come to value just how powerful open, honest conversations about mental health can be. This November, I’m embarking on a 30-day writing journey, sharing a new mental health article each day, not only to raise awareness but to raise funds for Movember.
Melbourne Cup Day is a vibrant celebration here in Australia. It’s a day that brings people together, filled with excitement, social gatherings, and often, a flutter on the races. But for some of us, this day can be challenging in ways that others may not see. As someone who’s been through struggles of my own, I want to talk about addiction, whether it’s gambling, alcohol, or other substances, and how to find balance and self-compassion amid tempting situations like the Melbourne Cup.
Acknowledging the Triggers
For many who grapple with addiction, days like the Melbourne Cup can be filled with triggers. The buzz around betting, the flowing drinks, the social pressure—it all creates an environment that can be hard to navigate. I’ve learnt that the first step in managing addiction is awareness. Being mindful of the things that set off our cravings, our urges, or our anxieties gives us a stronger foundation for responding to them with intention rather than falling into familiar patterns.
Understanding the Cycle of Addiction
Addiction often doesn’t come out of nowhere. It’s a coping mechanism, a response to stress, loneliness, or other underlying emotions. For me, understanding the “why” behind my behaviours was crucial. When we view addiction through this compassionate lens, it becomes easier to recognise that it’s not about weakness but about a need that hasn’t been met in healthy ways. With this knowledge, we’re in a better position to make conscious choices rather than reacting on autopilot.
Finding Support and Connection
One of the hardest but most rewarding things I’ve done is to reach out for support. Whether through friends, family, a support group, or a professional counsellor, connecting with others who understand and care can make all the difference. Facing addiction alone feels overwhelming, but with someone in your corner, you’re better equipped to handle the ups and downs. Having others to talk to can help you remember that you’re not alone and that there’s no shame in seeking help.
Building healthier habits for the long term
Recovering from addiction isn’t about just avoiding the things that tempt us, it’s about filling our lives with activities, people, and practices that bring us genuine joy and fulfilment. Personally, I’ve found that developing healthier habits has been transformative. Exercise, mindfulness, creative hobbies, these things not only fill the void but give me a sense of accomplishment and purpose. They remind me that there’s a whole life beyond addiction, one that’s worth fighting for.
Practical Tips for staying Strong on Melbourne Cup Day
Here are some of the strategies I use on high-pressure days like the Melbourne Cup:
Set Boundaries: Whether it’s limiting yourself to a certain amount of time at a gathering or deciding not to bet at all, having clear boundaries can keep you grounded.
Bring a Support Person: If you’re going to an event, go with someone who understands your struggle and can help you stay accountable if things get difficult.
Create a Non-Addictive Alternative: For me, substituting one behaviour for another has been helpful. On a day like the Melbourne Cup, maybe swap the bet for something that brings excitement without the risks—like friendly competitions or other fun activities.
Stay Mindful: Practising mindfulness techniques, like breathing exercises, can help you stay present and make thoughtful choices. I’ve found that simply taking a few moments to breathe can be incredibly grounding.
Have an Exit Plan: There’s no shame in leaving a situation if it feels too overwhelming. It’s better to remove yourself than to put yourself in a vulnerable position.
Finding compassion for yourself
Guilt, shame, and frustration are frequently associated with addiction. I’ve been there. But I’ve also learnt that being hard on myself only made things worse. Recovery is a journey, and it’s okay if that journey has setbacks. What matters is the willingness to keep going, to keep choosing yourself over and over. Self-compassion is as important in addiction recovery as any practical tool or strategy. Be kind to yourself, celebrate the small victories, and remember that each day is a new opportunity.
The Melbourne Cup is a day that can be a lot of fun, but it’s also a day that can stir up challenges for those of us dealing with addiction. If you find this day difficult, know that you’re not alone. By recognising our triggers, finding support, building healthier habits, and practicing self-compassion, we can navigate this day and many others with strength and resilience. I hope these tips resonate with you and offer some comfort.
These articles tackle vital topics related to mental well-being, many of them drawn directly from my own experiences and insights gained through my work in Bent Couch Counselling.
Movember’s mission is to support men’s mental health, address prostate and testicular cancer, and prevent suicide, which is a cause close to my heart. My personal connection to Gay Fathers Worldwide has encouraged me to raise $10,000 as part of Movember. I encourage you to donate here to an incredible cause.
By sharing personal perspectives and strategies over these 30 days, I hope to foster deeper understanding and connection around mental health issues. This project is about more than just reading or writing; it's about taking action.
I hope sharing my experience can be a guide, perhaps even a comfort, for others on a similar path.
