It has been just over a year since the coronavirus outbreak and for many parts of the world, life is still a long way from returning to ‘normal.’
With lockdowns, ongoing restrictions and uncertainty about the future, COVID-19 has naturally caused a great deal of stress and anxiety for everyone. It has taken such a toll that 25% of Canadians aged between 35 and 54 say they’re drinking more now compared to what they were before coronavirus.
As well as making people more likely to turn to alcohol or drugs, the outbreak has hit those who were already suffering with substance abuse disorders particularly hard.
Compared to the general population, people receiving addiction treatment are more vulnerable to the health impacts of coronavirus and the hardships of physical distancing.
The Canadian Centre on Substance Use and Addiction has looked into the impact that the pandemic has had on those who use substances and found the following:
- People who use substances have reported a greater loss of social connection and support as well as increased feelings of isolation, fear and anxiety.
- There’s a higher level of concern surrounding reduced access to services including treatment and harm reduction services.
- The loss of social connection, support and access to healthcare, were the most frequently cited reasons for increased stress and anxiety among those who are dependent on substances.
- People who use substances may be more likely to contract or develop complications from COVID-19 compared to people who don’t because of generally poorer health, compromised immunity or other underlying health issues.
The catastrophic impact that coronavirus is having on mental health highlights the importance of having effective coping mechanisms in place.
Coping mechanisms against substance use during COVID-19
Whether you’ve recently started addiction therapy or you’ve been clean for many years, below are some coping mechanisms that can help to prevent relapse.
Keep yourself busy
Having nothing to do can be a big trigger. Boredom may leave you fantasising about using or it could lead to overthinking which can contribute to stress and anxiety.
Many people have struggled to fill their days since COVID-19 because we’re working from home, some have lost their jobs, many places are still closed and we haven’t been allowed to socialize.
More than ever now is a critical time to stay active and keep yourself busy. If you’re struggling to think of things to do, some ideas include:
- Get outside for a walk, run, bike ride or a workout. This is much easier now the weather is getting warmer.
- Get creative with new recipes or try baking. You could plan your menu for the week ahead and batch cook all your recipes. This can easily take a whole day and it also means you have lots of healthy meals to choose from so you’re less likely to make bad food choices.
- Get a new hobby – you could for example learn to play an instrument or do arts and crafts.
- Do the DIY you’ve been putting off for years.
- Organize Zoom calls with friends and family.
- Focus on work (but don’t overwork yourself because this can cause more stress).
- Study for something.
Stick to a routine
Routines are comforting for many people, they can reduce stress and importantly, they encourage healthy habits.
Structure and routine are very important for those in recovery, especially in the early days. The problem is that all of our routines have changed. Maybe you’re working from home, your gym has been closed, your weekly social outings are a thing of the past or you can’t see your therapist for face-to-face meetings.
This creates a risk for relapse among those in recovery because changes in routine mean that the coping strategies you previously relied on, may not be available. If this is the case, try to create a new routine for yourself as soon as possible.
Get up at the same time every day, decide which days you’ll exercise, keep the same work schedule, plan when you’ll Zoom friends and family and even little things like when you’ll do the food shop.
Know your triggers
Learning to identify your triggers is crucial for relapse prevention.
Avoid places, people and activities that may cause you to feel tempted to fall back into old habits. No matter how far you’ve come in your recovery, if you’re having a weak moment, you might find it too difficult to resist.
Stress is often a big trigger for many people. It’s perfectly understandable if you’re feeling overwhelmed at the moment so it’s a good idea to dedicate extra time to your coping mechanisms. This may mean cutting down on your workload, spending more time doing the things you enjoy, getting better quality sleep or booking in additional sessions with your counsellor.
Stay connected
Even while we have to physically distance, it’s important to stay connected to loved ones. Whether it’s a phone call, Zoom or even texting, make an effort to check in with the people you’re close to on a regular basis.
Be kind to yourself
This is a difficult time and you’re doing your best to manage a challenging situation. Some days are going to feel better than others and this is perfectly normal. Enjoy the days you’re feeling good and don’t be too hard on yourself when things are a struggle.
If you’re having a bad day, spend more time focusing on the things that make you feel good. Even though you’re less likely to feel like it, these are also the times it’s more important to get enough sleep, exercise, eat healthy and practice techniques such as mindfulness.
Have a relapse prevention plan
Relapse is a process and there are often signs that it may be about to happen.
With emotional relapse, people aren’t actively thinking about using it yet. Emotions and behaviours may be setting them up for possible relapse in the future, however.
Signs include:
- Anxiety
- Intolerance
- Anger
- Defensiveness
- Mood swings
- Isolation
- Not asking for help
- Not going to meetings
- Poor eating habits
- Poor sleep habits
In the early stages of mental relapse, people start to think about using. In the later phase, however, they’re actively thinking about using which could lead to relapse.
Signs include:
- Thinking about people, places and things you used with
- Glamorizing past use
- Lying
- Hanging out with old using friends
- Fantasizing about using
- Planning a relapse
- It gets harder to make the right choices as the pull of addiction gets stronger
Once you start thinking about relapse, if you don’t have a prevention plan in place, it doesn’t take long to go from here to physical relapse.
Relapse can start weeks or even months before the event of physical relapse so it’s important to recognize when you’re feeling weak and may therefore require extra support.
It’s crucial to recognize that you’re about to relapse so you can change your behaviour. If lack of sleep and overworking is causing you to feel anxious for example, you should cut back your hours, focus on self-care and establishing a healthy routine once again.
Reach out for help
No matter where you are in your recovery journey, it’s always important to talk to friends, family and a professional counsellor.
If you’re really struggling with the effects of COVID-19, don’t be afraid to ask your therapist for extra sessions.
If you would like further information about addiction treatment during the pandemic, please don’t hesitate to get in touch with Toronto Trauma and Addiction Counselling. We’re always on hand to help whenever you need us.
