Like many people, you may have been excited to see the previous year come to an end. Last year brought so much with it that you may still be overwhelmed by the stress. Dealing with a pandemic and political upheaval hasn’t been easy for anyone. If you’re in recovery for an addiction, all of this may feel more personally or relationally complicated than before.
And while starting fresh is exciting, navigating the winter season too can add to the stress too. Pull these three factors together—pandemic, politics, and seasonal pressure—and you may find yourself desperate to find a way to protect your recovery.
Fortunately, there are helpful steps you can take to make this happen.
1. Stress Management is Paramount
If you’re in recovery, you’ve probably already learned stress management techniques. The key is to remember to keep putting them to use. In my practice as an addiction counselor, I have always found good stress management skills to be a powerful way to support your recovery.
Mindfulness meditation, exercise, adequate sleep, as well as good nutrition and hydration are all basics of stress management for the mind and body. So are solid social support and accountability.
2. Plan Ahead to Avoid Triggers
A key part of recovery is recognizing which situations and environments act as triggers for relapse. If you’re in recovery from alcohol addiction, it’s probably easy for you to name those triggers. The same can be said of other substances. Of course, certain emotions or relationships may also be triggers.
Plan ahead for ways to avoid these triggers. If you can’t avoid all of them, plan ahead for what coping techniques you’ll use to get through them.
3. Set Boundaries on Touchy Topics
Think through what the rest of the year will look like for you. Consider how many stressors may occur at this time. Maybe it’s work stress, loneliness, finances, or family gatherings. This year has thrown many disturbing and divisive situations at us.
Decide what kind of boundaries you can put into place to protect yourself. Can you avoid engaging colleagues or relatives with whom you clearly disagree over politics, vaccinations, or other topics? It's perfectly fine to do so.
If not, don’t be afraid to let some events or interactions slide if they create too much stress and pressure.
4. Don't Skimp on Positive Social Support
Of course, while avoiding some people may be helpful, it’s not good to avoid everyone. Social connection is still important during recovery. Particularly after enduring so much recent isolation. Set a goal to connect with friends frequently. Checking in by phone or video chat is still beneficial, but make plans to meet in person with loved ones, support groups, sponsors, and others as much as is beneficial and possible.
5. Keep Self-Care a Priority
Several of the aforementioned steps can fall into the category of self-care. Still, it’s important to commit to self-care throughout the ups and downs of personal change and national uncertainty. Consider what you need to intentionally decompress and resist relapse as you press toward post-pandemic normality.
Which pursuits bring you joy, peace, and relaxation? What activities help you calm down tune in to your own needs? Which helps you to pay attention, love yourself unconditionally, and feel refreshed? It helps to set small goals to do at least one of these every day.
Even the small things can make a big difference: fluffy socks and slippers, a television show that makes you laugh, snuggling close with a loved one or pet. Nurture yourself—body, mind, and soul. It is important to balance the pressures of social reintegration with your ongoing recovery.
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Life after the loss, grief and disruption of the pandemic has been tough for many people. Navigating the journey forward may take some special support going forward. If you start to feel overwhelmed and sense your recovery is in jeopardy, please read more about drug and alcohol counseling. Then, reach out to my office soon. I can help you walk through this time with understanding and solid support.