05/11/2020
If you are in recovery from drug or alcohol addiction, you probably already know what people, places, things and experiences that trigger your cravings to drink or use drug. While the COVID-19 outbreak presents a range of new challenges, personal awareness is half the battle. Take time today to be proactive, explore your areas of vulnerability and develop a plan you can stick to.
Relapse is not inevitable. If it has already happened, it’s not too late to reset. If you are in
recovery from drug or alcohol addiction, you probably already know what people, places,
things and experiences trigger your cravings to drink or use. While the COVID-19 outbreak
presents a range of new challenges, personal awareness is half the battle. Take time today to
be proactive, explore your areas of vulnerability and develop a plan you can stick to.
STAY SOBER. RELAPSE DOES NOT HAVE TO BE!
• If you have a sponsor, call or video chat with him or her today and express your need for
extra support and check-ins during this time.
• Participate in online recovery meetings during times you would normally attend in-person
meetings. Online meetings provide critical support and accountability from the safety of
your home. Check the online meetings hosted by Celebrate Recovery, (CR) Alcoholics Anonymous (AA),
Narcotics Anonymous (NA) or Smart Recovery.
• Identify stress-relieving activities you can do on or off shift that help you disconnect from
anxious or negative thoughts. These may include physical activity, a guided meditation app
or watching funny videos on your phone.
• Ask your mental health provider for virtual sessions. If the office or clinic is closed, now is the time to clarify if your provider can transition to Zoom or Tele health sessions for ongoing support.
• Plan well for needed medications. If you take medication for a mental health or substance use disorder, make sure you have enough to last until your next visit. Call your doctor now to determine how the office will handle refills if they are closed.
• Establish solo breaks from family. If you find being home all day with family stressful, find a way to take break while maintaining social distance. A 30-minute walk outside or closing the door with headphones on can go a long way.
• Communicate needs to your partner. These are unprecedented times. Do not expect your spouse or partner to know exactly what you need to stay sober right now. Clearly
communicate needs, wishes and expectations.
• Don’t forget the basics. Whether you have been sober one month or one year, the age-old recovery acronym, H.A.L.T., should stay front and center at this time. Anticipate times of the day or week that you are likely to become Hungry, Angry, Lonely or Tired during this time. Have a plan to cope.
• Be aware of rationalizations to drink or use. During these unprecedented times, you may notice attempts to mentally justify or normalize just one drink or dose. For every justification you can think of to drink or use, write down a reason why you are committed to recovery. Keep
this list accessible in your pocket, at your bedside or on your phone. Review it regularly and read it your spouse, partner or sponsor for accountability or some one who supports your recovery. Remember, If you hang out with Losers, you will become one of them. There are thousands who are staying clean and sober. Do what they do!