Staying Safe and Sober During an Extended Pandemic

It’s been the leading joke about quarantining that alcohol sales have spiked and people are facing the worldwide pandemic drunk. This is a joke for some people, but for those in recovery, it’s extremely serious. It stands to reason that a lot of people when this is done will need an alcohol treatment program.

To maintain sobriety and resist the urge to relapse, first know the triggers. If you understand the specific nature of what makes you want to drink again, you can plan ways to fight them. Everyone is different, but there are some common elements of the interminably long pandemic that most people are experiencing:

• Fear and uncertainty
• Stress and anxiety
• Depression
• Isolation
• Boredom
• Working from home with kids
• Losing a job
• Difficulties in relationships

These tough situations and emotions have caused many people to drink more than they normally would. If you are in recovery, though, your urge to drink carries extra weight and consequences. There are productive ways to stay sober, even as the pandemic goes on and on.

Isolation has been one of the worst aspects of the pandemic. Families have been separated from loved ones in nursing homes; grandparents can’t visit with their grandchildren; and individuals in recovery have been unable to go to meetings.

For someone struggling to stay sober, isolation from others may be the most damaging aspect of an extended pandemic. Tolerating social isolation for a couple of months is one thing, but to continue to be restricted for six months and more is a real problem.

To combat the loneliness that makes you want to drink, reach out and socialize in any way possible. Have Zoom meetings with family and friends; participate in support group meetings online; talk to your therapist virtually; spend time outside with friends whenever you can. Even something as simple as talking on the phone with a friend can help you resist the urge to drink.

The pandemic has isolated you from many people, but if you live with family or a roommate, there is another extreme: spending too much time with someone. This situation has put a strain on many relationships.

If you have a partner or family member you live with and the relationship is adding stress to your life, address it. Talk about what you need, about boundaries, time alone, and maybe even relationship counseling. Work together to strengthen your relationship so that you can go through the pandemic supporting each other rather than adding to the distress and worry.

The uncertainty and misinformation at the beginning of the pandemic triggered a lot of fear and panic. Now, months into the global crisis, some things are more certain, but what we still don’t know is when it will all end. When will life go back to normal, if ever?

You can manage the fear and anxiety that inevitably comes with this uncertainty, even if you cannot eliminate it entirely. Mindfulness practices like meditation are powerful tools for keeping difficult emotions from overwhelming you.

Regular meditation is proven to reduce anxiety and stress. You can also use a quick meditation to quell bad feelings in the moment. When fear or anxiety threaten to climb and you feel the urge to drink, take five minutes to focus on the present, on physical sensations, and on your breaths. Meditation is particularly useful during an ongoing pandemic because it forces you to stay in the moment and avoid dwelling on the fears for the future.

Sometimes a simple distraction is all you need to combat an urge to drink. It could be a movie, a talk with a friend on the phone, a walk around the block, or a play session with your dog. But for something as ongoing as this extended pandemic, you may need distractions with more staying power.

This is a great time to find a hobby or activity that requires concentration and dedicated effort. If you haven’t had a hobby in a while, think back to your childhood. What did you enjoy doing? Maybe it was playing soccer or sewing or coloring.

Learning a new hobby or practicing an old activity is a great way to distract the mind and to fill your downtime with something productive and enjoyable. Hobbies distract and they also combat the boredom that causes many people to turn to drinking. Even chores and projects make for good distractions. Tackle those home projects you’ve been putting off for too long.

It’s easy to turn to streaming services and binge-watching to get through the pandemic, but a more powerful tool for easing anxiety and stress is fresh air with exercise. Physical activity is a proven mood booster, but it is even more powerful for good mental health when practiced outside. Being in nature is an antidote to depression and other negative moods.

It doesn’t take much to get the benefits of exercise and nature. A walk around the block or to a local park is adequate. The more time you can spend outside, getting fresh air and exercise, the better you’ll feel mentally and physically. And when you feel better, you will be less likely to turn to alcohol.