Lockdown 2.0 and Staying Sober During COVID-19
Lockdown 2.0 and Staying Sober During COVID-19
As many people around the world enter into a second lockdown period, we want to remind those in recovery about how to stay connected and focused on recovery during these challenging times.
Whether you have continued to stay clean and sober or have had trouble staying on track, it is important to get back to basics as we enter a second lockdown and restrictions.
Here is a reminder of some of the key things to do and things to avoid during the weeks ahead.
- Use your experience – make a list of what has been working for you so far since the pandemic began, and what has triggered you. Learn from these lists to avoid triggers and fill your schedule with things that have stood you in good stead.
- Attend a virtual recovery meeting
If you haven’t done so yet, you can access virtual group support through your cell phone or computer. Meetings are available through a number of platforms; Skype, Hangouts, Zoom and some groups have Whats App chat groups for 24-7 contact.
- Take care of your SEEDS
It’s easy to forget the basics, remember to stay on top of your SEEDS:
Sleep – Maintaining a regular sleep schedule can improve your mood, health, and productivity.
Eating Healthy – Nourishing your body with the nutrients it needs will help you feel like your best self.
Exercise – Exercise is a natural energy and mood booster. Take a walk around the block – access free exercise and yoga classes online if you have to stay inside.
Doctor/Therapy Groups – You are not alone in this journey, reach out to therapists or support groups.
Sober – Go to virtual meetings (see above) or call a sober/supportive friend
- Get Outside
If it is possible to maintain social distance in your neighborhood, try walking, running, or biking outside. Surrounding yourself with fresh air and nature can relieve stress and anxiety and boost your mood. Even just spending some time on your porch or in your backyard can be beneficial. Consider gardening, reading outside, or chatting with your neighbors from a distance.
- Focus on Today
Focus on small things you can accomplish each day and build a routine around these tasks. Small goals like eating a healthy breakfast, going for a walk, cleaning your space, and going to bed at the same time each day can help you create a daily routine that keeps you focused on what you can control in the present. Try to focus on what you can accomplish now, rather than worrying about tasks you may have in the future.
Remember to breathe. Watch your breath go in and out for two minutes. Try a free guided meditation app on your phone. Focus on mindfulness. These activities help you stay in the present and focus on each moment of the day rather than what lies ahead in the future or what has happened in the past.
- Practice Gratitude
Write down three new things you are grateful for each day or journal about a positive experience you’ve had in the last 24 hours, no matter how small it may seem. Expressing gratitude for the people, experiences, and things in your life can help you remember what is important to you and bring positivity to your daily routine.
- Express Kindness
Express kindness through a text, email or phone call. Try reaching out to a new person each day. Spreading positivity and thanking those around you for the ways they enhance your life can help to build strong social connections that are essential to maintaining recovery.
- Avoid News Overload
With constant changing updates regarding COVID-19 and every news outlet covering the pandemic, it can be hard to take a break from overloading yourself with information. Try to be conscious of how much media you are consuming as it can lead to added anxiety and stress. Give yourself media breaks throughout the day and focus on other positive activities.
- Find Positive Distractions
While staying home, it can be challenging to distract yourself from the stressors of work, recovery, and the pandemic. Find activities that you enjoy and that can help you focus on the present. Positive activities can be reading a book, watching a funny movie, cooking a meal, learning a new skill like an instrument or practicing a new yoga position, tapping into your creative side by drawing, painting, or journaling. Adding activities to your day that you look forward to and bring you joy can boost your mood and decrease stress.
- Ask for Help
It is a stressful time. Remember that you are not alone. Call a sober friend, contact an addictions therapist, call a self-help hotline, join a virtual recovery meeting, or contact us for free advice about what to do next.
If you need additional support, our online programs provide you with a weekly schedule which includes counselling, support and activities designed to keep you focused on what matters most.
If you have relapsed, or are currently relapsing, we recommend inpatient care and we are open for admissions. We are able to process entry visas for Indonesia, and you will just need to arrange your flights from your home country.
For more information about online programs or inpatient care in Bali, contact us