COVID-19 is causing stress and anxiety for millions of people around the world. However, for those in addiction recovery, these feelings are magnified. The need for support and the fear of relapse coupled with social distancing protocols are making life for those in sobriety even more challenging and isolating. Luckily, there are ways to tackle these issues, and they can be found in the ability to reframe how a person sees the world. In other words, there is power in perspective. In this article, we offer actionable tips from addiction recovery professionals and researchers on ways to reduce stress, reframe negative thoughts, and combat feelings of loneliness – leading to better health, hope, and healing.
COVID-19 & the Addiction Community
Those battling substance use disorders (SUD) need to be more cautious during this pandemic as their substance dependency makes them vulnerable to COVID-19. According to the National Institute on Drug Abuse (NIDA), because it attacks the lungs, the coronavirus that causes COVID-19 could be a serious threat to those who smoke tobacco, marijuana, or who vape (NIDA, 2020). Moreover, those in recovery may have co-occurring medical issues such as heart, lung, or liver diseases, and these health problems increase the risk of contracting the virus. And if COVID-19 is contracted, these comorbidities can make it even harder to recover as well as increase the potential for fatal outcomes. According to Chrystal McCorkel, the RASE Project’s Director of Residential Services, the effects of the novel virus on the recovery community go even further than health issues, “It’s [COVID-19] especially scary because addiction is a disease of isolation (Velosos, M., 2020).” Julie Hess, co-owner of Keep It Green Recovery Homes, reveals, “This virus can definitely cause a lack of connection that our clients really need. When you combine the normal feelings of isolation during recovery with all the other issues of a pandemic, the challenges of building a community of support and staying sober become even greater.”
Overcoming the Negativity Bias
Sometimes the way we look at the world differs from how things actually are, and cognitive biases are a common cause of such conflicts with reality. These biases change the way the brain processes information and can lead to distorted thinking. There are several forms of cognitive biases, but one that many people struggle with is negativity bias. This term refers to our tendency to attend to, learn from, and use negative information far more than positive information (Vaish, A. et al., 2008). In layman’s terms, people tend to focus more on the negative because their mind is trying to make sense of the world. Overcoming negativity bias is not an easy thing to do, especially during a pandemic. Still, those in addiction treatment can take the strategies and tips listed below to help build connections, reduce stress, and reframe any negative thinking during their recovery.
Reframe Your Situation
When someone only focuses on the negative aspect of a situation, looking for ways to reframe the event in a more positive light can help keep things in perspective and reduce stress. Some ways to do this include:
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Keeping perspective in check – limiting time with others during this pandemic can feel very isolating. However, if a person reframes their thinking from being “stuck at home” to being “safe at home,” this slight change in thought might help them find a silver lining and to remember that this is temporary.
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Let it out – when someone talks about feelings, triggers, and challenges during COVID-19 with those they really trust such as a sponsor, therapist, or best friend on Facetime, Zoom, or a phone call, it can really help reduce negative bias. It’s also important to get perspective from others on these negative thoughts and feelings as it helps individuals process these emotions and let them go.
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Avoid doom scrolling – this is really hard to do, especially during a time where so much information on COVID-19 is changing daily. Our brains are not built for taking in this massive influx of bad news, so limiting time on social media and watching the news is essential. Relying on a trusted friend or family member to tell someone in recovery something they absolutely must know may be a better plan.
Finding Connections & Community
As stay-at-home restrictions have eased in many states, addiction recovery groups such as AA are starting to meet-up in person. However, inside support venues may still be too risky to attend for many in sobriety. Here are some healthy and fun ways to find new connections and support during COVID-19:
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Telehealth support – when asked about how those in recovery are finding connection during the pandemic, Julie Hess, co-owner of Keep It Green Recovery Homes, reveals, “Our clients are using telehealth services as a way to keep connected to their recovery programs, support groups, and therapists. In fact, a good thing to come out of this pandemic is that our clients are actually looking forward to their sessions, whereas before, it was often seen as a burden.
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Establish a virtual hobby – if someone is ruminating on the negative, finding a new virtual hobby can help pull them out of this mindset. Virtual literary readings are popular right now and bookstores like Books are Magic is hosting Zoom events with writers from many different genres. Asking friends that they think would also enjoy this event is a great way to attend the readings together.
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Online games – studies show that playing interactive online games can do everything from helping people tackle stress to boosting their overall health. Games like Fortnite and Words with Friends2 are some of the more popular interactive games being played online, but there are games for any interest, age, and skill level.
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Free virtual exercise classes – free virtual fitness classes, for all levels, seem to be popping up everywhere. Some of the more popular ones include Core Power Yoga, YMCA 360, and Life Time Athletic. Many online programs and apps also allow individuals to exercise with other people through Zoom, Facetime, and other online platforms. Community-based programs such as Running2BWell in Ohio offers free walking/running groups (socially distanced in person or Facebook Live) to those in addiction recovery and their families. Founder Keith Johnston started this organization with a mission to help others who struggle with addiction and mental health to become more physically and socially active. “Building a sense of community and connection through exercise is very important, especially when it comes to staying sober,” states Johnston. He also adds, “We believe that what we’re doing is helping people not only rebuild themselves but their relationships and their lives.”
During this unprecedented time of social distancing, it’s even more important than ever for those in addiction recovery to reach out, connect, de-stress, and move. All of these tips will have positive impacts on a person’s wellbeing and perspective. And most importantly, they will help those in sobriety know they are not alone and that there is life beyond the pandemic.