With the Coronavirus pandemic, many of us are feeling like we are
trapped in a never-ending disaster film and are finding it hard to cope.
For some of those with dependency issues and in recovery, that could be
magnified couldn’t it?
Dean
Gustar: In the last three months we have all had dramatic changes
forced upon us by the emergence of COVID-19 and the worldwide response
to shut down the spread of this virus. If you cast your mind back to
January there was a general positive feeling to the dawn of a new decade
and the opportunities that might bring to us all. Now in April it feels
like we are all stuck in a weird, dystopian movie. These are
challenging times for all of us. We will all be experiencing a wide
range of emotions, and periods of stress and anxiety.
People who are struggling with dependency issues, or who are in a
recovery process, will also face a series of additional challenges.
Their version of normal is very different even in the best of times. I
want to consider the challenges faced by this group and discuss
strategies and ideas to help people survive and, you never know,
possibly even thrive in this new world order.
First things first. There is an old Persian saying, oft quoted, that I
believe is very important at the moment. “This too shall pass”. Never
has such a saying been more apt, or truer. The current situation we are
in will change. It is already changing. And it will pass. We all have to
remember that.
Many people will be constantly watching the news on TV and online
waiting for the next horror to emerge from around the globe. This won’t
be helping anyone’s mental health will it?
DG:
At the moment if you are immersed in news reports and social media it
can be very easy to think that we are going to be stuck in a
never-ending loop of restrictions, fear, death and loss. Positive news
stories can get lost in the doom and gloom. All forms of media have the
power to provoke intense feelings in us. I am constantly hearing about
the death toll. I do not think I have heard one news article of the
recovery rate. It is not a secret that the media sensationalise stories
for their owns ends – whatever they might be.
Here’s the first two strategies to support better mental health.
- Remember… This too shall pass – nothing lasts forever and we are already seeing positive advances and changes
- Avoid
overdosing on the news – you don’t have to completely avoid it, but
have measured doses. Perhaps keep to scheduled updates. If you are
feeling sensitive or vulnerable at any given moment then take it off
your schedule for a short while.
Many
nations have brought in tough restrictions prohibiting movement and
that will be adding to the pressure and the feelings of loneliness among
many parts of the population. What can be done to combat those
emotions?
DG:
Pretty much every country is in some form of lockdown, and either
mandated or voluntary precautions are in place such as social distancing
and limitations on any outdoor activities. These are all designed to
restrict the potential spread of this virus. These are in place for the
safety of the worldwide community. But they can be tough. On everyone.
Consider
self-isolation. Active dependency on drugs and alcohol is already a
lonely place to be. Your world is already very small. Sometimes you may
only see a few people during the week. Maybe long periods on your own.
So usually when we step into any form of recovery there is a focus on
broadening your world. On getting connected. We are encouraged to reach
out for support, to develop our recoverybased support network. This
might include mutual aid meetings, reconnecting with friends, rebuilding
family relationships, or getting professional support. We replace the
self-imposed loneliness of using with a network of positive people. In
COVID-19 times this becomes a challenge.
Lucky
for us that we live in the 21st Century. We actually have the tools to
overcome this challenge. Most of us have internet connection, mobile
phones, computers and the other technological trappings of these times.
It’s much easier to stay in touch with people than ever before. It is
important that we make as much use of technology as possible to keep
nurturing our interpersonal relationships. We can use them to reach out
for support if we are struggling, or to reach out to others if we know
they are in need of some love and support.
There
are even positives to this situation. Over the last weeks I have found
myself talking to people with whom I have not spoken to for many months,
or even years. Their universal shared experience of these times has
meant that there was no awkwardness because of the gap in contact.
For those who usually attend meetings to help with their recovery,
what are the best ways to continue with these during the pandemic and
what about those who may wish to remain anonymous?
DG:
If you attend mutual aid meetings as part of your recovery support, for
example 12 Step meetings or SMART Recovery meetings, then you have a
whole range of support available. Pretty much all such meetings are
available online. Here in Zurich they have been using Zoom to hold
meetings. The same guidelines are followed. You don’t have to have video
– unless you want to use it. And you don’t have to speak – unless you
want to. I’ve even been looking into different meeting worldwide such as
Dharma Recovery. Some meetings have a WhatsApp group for its members.
If your particular group does then make sure you are in it.
Is there one particular strategy that you think is absolutely vital
for those struggling with dependency and recovery during this
challenging period?
DG:
I think one of the most important strategies to support recovery is to
have a schedule, and to stick to it. I think this becomes even more
important in lockdown. The decent schedule will ensure you take care of
all your physical, emotional and spiritual needs. It will cut down on
the sense of hopelessness and will help to counteract boredom,
depression, stress and anxiety.
Work
on your schedule. Design it to meet your needs and stick to it. When we
work on and build a schedule, we are usually in a rationale frame of
mind. We do not base it on impulsive decisions. I’ll give you a quick
insight into how we build a schedule at the Kusnacht Practice.
Start
by drawing up a Masterplan. Identify and list all the things that need
to be in your schedule, and how many times you need to do them, and if
there are any other specifics that need to be taken into account write
them down. Your focus is wellbeing and balance. Wellbeing is a broad
church. It is not restricted to yoga and psychotherapy. It also means
having fun.
Building
and sticking to a schedule might be the most single important
intervention to support anyone in these times, and anyone, at any time,
who is in a recovery process.
What are the best ways to structure your days and create routines?
DG: Here are a few tips to building a schedule:
- Decide the format – will you use an online calendar, or a written version
- Start with meals – put all the meal times in and allow for preparation etc
- Have at least one physical activity every day – maybe live online classes?
- Get outside once a day
- There must be something fun on there
- Meditation – get it on there if you already do it, try it every day if it is something new to you
- Consider opportunities for personal development and education
- Stick to your schedule – some flexibility is ok but maintain it as best you can and adapt it every week to meet your needs.
Even
though COVID-19 presents us with many different challenges. It also
provides us with opportunities to try new things and to do things a
little differently. It does not mean that your recovery process must be
put on hold. Or that you are alone. Take this chance to design your
programme in a way that works for you and helps keep your focus on
healthy choices, in all aspects of your life.
So, can we recap the best strategies for those with dependency issues
and those in recovery on how to cope during the COVID-19 crisis?
DG: Here’s a summary of my suggestions so far:
- Remember this too shall pass eventually
- Limit your news and media intake, including some social media
- Try to seek out positive news where possible
- Stick to the well-publicised precautions for your own safety, and the safety of those around you
- Use technology to stay connected
- Maintain mutual aid meetings
- Have some fun and try some new things
- Establish and maintain a balanced and healthy structure.
Thank you very much Dean.
DG: Thank you. Stay safe and positive.
