As businesses reopen in the wake of COVID-19, you might find yourself experiencing new feelings. There might be a sense of anxiety as you go back to some of your regular activities. Or you might be feeling frustrated if you’re high risk for COVID-19 and unable to go out and about.
The stops and starts with reopening are also confusing. It’s a challenge to stay on top of what’s happening, what’s open, and what’s not. The Washington State Coronavirus Response page offers some guidance, but how do you navigate recovery during these changes? Let’s take a look.
Take Breaks From the News
While staying informed is helpful for knowing which businesses are open and when, it can also be overwhelming. If you’re finding the news or social media is increasing your anxiety, there’s nothing wrong with taking breaks. You might limit your time on social media or only look at one or two reliable news sources at specific times. It’s easy to scroll on social media endlessly, so you may want to set an alarm to signal when you’ve spent enough time online.
Acknowledge Feelings
There’s nothing wrong with feeling whatever you’re feeling about the pandemic and businesses reopening. How you feel may also fluctuate throughout the day.
One way to get a handle on what you’re feeling is to take the time to make a list of the specific things concerning you. Anxiety can feel like an overwhelming cloud, so it can help to break it down into a list of specifics.
Next, consider how likely it is that these concerns or worries could impact you. There might be some worries that you can cross off your list.
With the ones remaining, consider what’s within your control and what isn’t. Make a plan for how to handle each of these concerns. For example, if you’re concerned about your family not respecting your boundaries with social distancing, think of what you’ll say if they cross a boundary.
With things that you can’t change, consider what you can do to cope with those feelings. It might be talking to a trusted, sober friend, writing in a journal, taking a walk outside, or distracting yourself with a book or television show.
Decide on Your Boundaries
As you consider what you can change, decide what you’re willing and comfortable doing and what you’re not. You have the right to set boundaries. You don’t have to go out more just because businesses are reopening. Consider your risk level for COVID-19, the loved ones you interact with and their risk levels, and then develop a plan for minimizing your risk.
Consider alternatives for getting essential goods and services. Some grocery stores are offering special hours for those who are at high risk. Depending on your circumstances, delivery may also be an option. Many businesses are posting the measures they’re taking with sanitation.
You can also use Google to find the least busy times to go to a business. When you look up a business location, look for a section with a graph that shows popular times, and go when it’s typically not busy.
Practice Self-Care
Self-care isn’t just about bubble baths and yoga (although it can be). Self-care is continuing the practices that support your health and well-being. If you’re on prescription medications, make sure you’re taking them on time and getting refills before you run out. Make sure you’re eating when you’re hungry and getting enough sleep.
Many find practicing gratitude to be helpful. Each day, you might think of things you’re grateful for, whether big or small. It might be a cuddly pet, the view from your window, or caring friends. Write them down, and reflect on them when you’re feeling anxious or depressed. Over time, it can help you see the positive in what’s happening in your life.
Find Support
Amid the stress and anxiety of COVID-19, it’s critical to stay connected with people and groups that support your sobriety. The Substance Abuse and Mental Health Services Administration (SAMHSA) has a list of virtual recovery resources that you can use to find online support or even start your own virtual support group.
It might also be a good time to seek out professional support. If you’re struggling with maintaining sobriety or relapse, you’re not alone. There is help available. DisocoveryMD has been supporting individuals for more than two decades. We offer group and individual support, and if you’re not comfortable with visiting one of our locations in person, we also offer telehealth sessions.
Contact us today. We’re here to support you.