Staying Safe Day to Day

Harm reduction is not only about substances. Everyday choices around hydration, food, rest, and safety can make a real difference to your health and wellbeing.

These tips are here to help you reduce risks, look after yourself, and stay safer day to day. You do not have to stop using substances to use this advice or access support from Wirral Ways.

Hydration and nutrition

Substances such as alcohol and stimulants can reduce thirst and appetite, increasing the risk of dehydration and low energy.

To reduce harm:

  • Drink water regularly, even if you do not feel thirsty

  • Use isotonic or electrolyte drinks where possible

  • Eat small, regular meals or snacks

  • Try to include foods with salt, protein, and carbohydrates

Even small amounts of food and fluids can help protect your body.

Rest and sleep

Lack of sleep increases the risk of accidents, poor mental health, and physical illness.

Harm reduction tips:

  • Build in time to rest after using substances

  • Avoid long periods without sleep

  • Create a calm, safe space to rest

  • Seek support if sleep problems are ongoing

Sleep is an important part of recovery and overall wellbeing.

Looking after mental wellbeing

Substance use can affect mood, anxiety, and stress levels, especially during comedowns or withdrawal.

Ways to reduce harm:

  • Be aware of changes in mood or anxiety

  • Reach out to someone you trust

  • Use grounding techniques such as slow breathing

  • Avoid using substances alone if you are feeling distressed

If thoughts of self-harm or suicide come up, urgent support is available. You are not alone.

Avoiding risky situations

Substances can affect judgement and coordination, increasing the risk of harm.

To stay safer:

  • Avoid driving or cycling after drinking or using substances

  • Be cautious around water, heights, or busy roads

  • Plan how you will get home safely

  • Keep your phone charged and accessible

Thinking ahead can reduce risk in difficult moments.

Using alone

Using substances alone increases the risk of harm, especially overdose.

Harm reduction advice:

  • Avoid using alone where possible

  • Let someone know to check in on you

  • Carry naloxone if you use opioids

  • Use smaller amounts

If you are often using alone, talk to Wirral Ways about support options.

Weather, temperature, and environment

Hot and cold conditions can increase risks.

In hot weather

  • Drink extra fluids

  • Take breaks in shaded or cool areas

  • Avoid overexertion

In cold weather

  • Keep warm and dry

  • Eat regularly

  • Be aware of the risks of hypothermia

Safe storage of substances and medicines

Storing substances and medications safely reduces risk to you and others.

  • Keep medicines in their original packaging where possible

  • Store substances out of reach of children and pets

  • Do not share prescribed medication

  • Dispose of unused medicines safely

Knowing when to get help

Seek urgent medical help if someone experiences:

  • Severe chest pain

  • Difficulty breathing

  • Collapse or loss of consciousness

  • Seizures

  • Very high or low body temperature

Call 999 in an emergency.

Support from Wirral Ways

Wirral Ways offers confidential, non-judgemental support focused on your safety and wellbeing.

You can access:

  • Harm reduction advice

  • Health checks

  • Naloxone

  • Needle and syringe services

  • One-to-one and wellbeing support

You do not have to stop using substances to get support.

Get support

If you would like to talk about staying safe, harm reduction, or your health, contact Wirral Ways to find out what support is available.

Your safety matters, every day.

Last Updated on 10 February 2026