It hasn’t been the best year ever. 2020 has become a byword for uncertainty and catastrophe. From the flood of pandemic news to the incredibly contentious US election to the global economic slowdown, we’ve all struggled with a host of new worries, a situation which is pushing those already dealing with substance abuse issues to the breaking point. The Economist reported in late August that this year has exposed more people to PTSD than any since the Second World War. And reports abound on the negative effects quarantine and social distancing have had on mental health, creating sharp spikes in rates of anxiety, depression, and stress. So what can you do to keep your head above the turbulent waters of 2020? Let’s take a look at 5 successful strategies for handling stress and triggers.
1) Make And Maintain Connections
We’ve written before about the vital importance of social connection in the fight against addiction. Strength, courage, and security can come from numbers, and being part of a community lends meaning and fulfillment to life. Even for well-adjusted and healthy people, isolation and alienation from others can quickly lead to adverse mental health outcomes, compounding other worries.
If social distancing guidelines or lockdowns are in place in your region, maintaining your relationships becomes even more important. If stress is weighing you down, pick up the phone, create a Zoom group, or FaceTime a loved one. Online meetings and regularly scheduled chats with a sponsor or trusted peer can also be hugely beneficial for those in recovery. At Tabula Rasa Retreat we are conducting two meetings of the Ibogaine Recovery Movement every week to facilitate connections, and we offer a free counseling session to anyone who needs our help. If you’re feeling alone, reach out today!
2) Exercise And Eat Well
A healthy mind in a healthy body may sound trite, but a host of studies back up the claim that physical and mental health are closely linked. While many of us are inclined to respond to stress with comfort food, in a prolonged period of stress, your sofa and a tub of chocolate ice cream are not your friends. Exercise triggers the release of dopamine and endorphins in the brain, substances which create sensations of pleasure, reward, and relaxation. Exercise has also been proven to boost your energy, and improve mood and cognitive function. Studies have also proven that higher levels of wellbeing are reported by individuals who regularly eat fresh fruit and vegetables and that a Meditteranean style diet led to a reduction in symptoms of depression among participants.
3) Practice Mindfulness And Meditation
Mindfulness is, essentially, directing your focus onto the present moment, and gaining a deeper awareness of your thoughts, feelings, and emotions in that moment. Meditation, yoga, and breathwork are common tools for creating a mindful state. Numerous studies have shown that those who practice mindfulness are better able to regulate emotions, concentrate, and deal with stress. Those undertaking mindfulness exercises have been shown to have increased activity in the prefrontal cortex, an area of the brain linked to positive emotional states, and the areas of the brain associated with emotional regulation are larger in individuals who make a habit of mindfulness. Mindfulness is also proven to reduce rates of relapse for those in recovery from addiction, and it is a principle we wholeheartedly believe in at Tabula Rasa Retreat.
If you’re feeling overwhelmed by stress, you might be interested in a course on mindfulness-based stress reduction (MBSR). The program was developed in 1979 for patients with chronic pain and immediately showed promising results. It’s now being used in over 250 American hospitals to deal with anxiety, stress, depression, and chronic pain.
4) Limit Your News Exposure
While it can be tempting to dive headfirst into news reports, predictions, polls, and social media relating to the pandemic, Donald Trump’s re-election campaign, and all of the other horrible news that has piled up in 2020, it’s best to limit your exposure. Constant scrolling can intensify your fears and anxieties. It can also warp rational concern into an unhealthy obsession, and increase the number of rumors and false information you encounter.
That said, we don’t recommend burying your head in the sand. Think about subscribing to an email list from a respectable and trustworthy source of information. Sources like the New York Times, the BBC, and Fox News all offer comprehensive daily briefings on important stories. There are also a number of reputable COVID-19 related podcasts that provide comprehensive and reliable global updates on the progress of the virus in 10-20 minutes. Limiting your exposure to the constant flow of negative information can free you to pursue more fulfilling activities, and work wonders for your mental health.
5) Help Others
We all know that doing something meaningful to help a struggling friend, neighbor, or family member feels good. And altruism has never been more necessary than a time like 2020, when marginalized groups are disproportionately affected by the pandemic. Staying in touch with the people you know who might be struggling will increase the strength of your connections and your community. It will also give you a sense of purpose and fulfillment in these difficult times. Studies have found that altruistic acts increase self-esteem and feelings of happiness, satisfaction, and optimism.
Reaching out to others in the recovery community is also a fantastic idea. There’s a reason why the 12th Step involves spreading the message to others. Helping people to find sobriety can not help save the lives of others trapped in addiction, it can remind us daily of who we were and who we’ve become, reinforcing our strength and sense of purpose and commitment. This makes us mindful of the snares which lie around every corner for those in recovery.
It has been a hard year for all of us, and there’s no shame in reaching out for help. If you’re struggling with stress, dealing with addiction, or fearing that these turbulent times may drive you to relapse, don’t hesitate to get in touch with Tabula Rasa Retreat for a free, online counseling session!
For further information visit www.tabularasaretreat.com or call PT +351 965 751 649 UK +44 7961 355 530