#4: Self Care

EVERYONE is entitled to take care SLEEP. Get into a mini routine if you can, even if you don’t sleep in the same place of themselves, whether they use every night. Stretch at night before bed. SAFER RX drugs or not. Take a walk outside or exercise during the day. Melatonin supplements are cheap and Learning to take care of help you sleep, take only 3mg for maximum ef- yourself takes time and thought. fect—any more per day and it might actually keep you awake. Talk to your friends, find out what BREATHE. Breathing is a great way to they know. cope with stress! Try this: Breathe in while you slowly count to 4, hold your breath while you count to 4, then breathe out slowly to the count of 4. Now do that a few more Learn more about self-care here: times. For more tips go to mindful.org. projectlazarus.org DRINK WATER, CHEW GUM and/or harmreduction.org BRUSH YOUR TEETH to avoid dry mindful.org mouth. A dry mouth and grinding can really hurt your teeth. Drinking water, sleep.org chewing gum, & brushing your teeth all nopeRI.org help with dry mouth. The saliva protects your teeth from getting cavities or other damage. 8 glasses

of 8oz of water each day is the ideal amount. information used with permission Increase your FIBER. If you are taking prescription opioids, you may get consti- Use these TIPS & TOOLS to pated. Drinking water and eating high take care of yourself when fiber foods can relieve constipation (like popcorn & leafy green vegetables). Generic fiber taking prescription drugs-- supplements help too-try Metamucil or the store brand version of it. even if you get them from your Stomach Problems? For controlling diar- doctor with a prescription rhea, over-the-counter medicines, such as Kaopectate, Pepto-Bismol (bismuth) or Imodium (loperamide) can help. Sucking on ginger, sipping ginger ale, seltzer water, peppermint or chamomile tea are all helpful for nausea. #1: Know your pills #2: Know your tolerance #3: No OverDose

KNOW HOW MUCH drug or 1. Use around OTHER PEOPLE. If you 1. What COLOR is it? “active ingredient” is in a pill. Some pills overdose, you can’t tell someone what’s hap- have a low dose, some pills have a high dose pening. Make a plan with them about what of opioids. to do if you overdose. RI has laws to protect you & your friends, so CALL 911 during an 2. What LETTERS, KNOW THE DIFFERENCE between overdose. NUMBERS, or “immediate-release” and LOGOS are on it? “extended-release” 2. CUT BACK if you have a bad cold, asth-

formulations. Extended- ma or if you snore a lot. Unusual snoring release pills contain much after taking painkillers can be a sign of an 3. What is the SHAPE? Round, oblong, more drug than immediate- overdose. capsule, etc. release pills. 3. Take Oxymorphone (Opana) is twice as potent LESS if you as many other opioids, such as oxycodone haven't used 4. How BIG is it? and methadone. So, if you're used to 20 mg Compare sizes with a of oxycodone and you take oxymorphone, in some time, thumbnail or something you should take half as much oxymorphone for ANY reason. Your easy to remember. (10 mg) to avoid an overdose. tolerance will

go down fast. FENTANYL is very strong and your risk for OVERDOSE is HIGH. Be extra careful 5. Is there any with fentanyl. 4. Drink with CAUTION. “SCORING” on the PACE YOURSELF & drink with friends. Drink pill? A line down the WATCH THE TYLENOL! Tylenol is tough on water between alcoholic drinks and space it your liver! The bigger the pill, the more Tylenol middle, or a seam where out from when you take pills. Warning: Mix- you’re getting, this includes Percocet and Vicodin. colors come together. ing alcohol with pills increases the risk of Smaller pills don’t include Tylenol. This is extra important if you overdose, especially if taken at the same are drinking time.

alcohol, have There can be LOTS of generics of the very liver problems, or 5. Get NALOXONE to reverse an acci- same drug, and they all can look different. have hepatitis C. dental overdose! Visit ANY Walgreen’s or Take a picture or send yourself a text to CVS pharmacy counter to get yours, insur- ance will cover it or you can self-pay. remember what pills you use. No prescription required. www.nopeRI.org