9 Ways to Cope With Addiction After COVID-19

Table of ContentsView AllTable of ContentsRecognize the SignsRely on Your NetworkReduce StressSleep BetterCreate a RoutineSet BoundariesGet OutdoorsEngage in Self-CareGet Professional Help

Table of ContentsView All

View All

Table of Contents

Recognize the Signs

Rely on Your Network

Reduce Stress

Sleep Better

Create a Routine

Set Boundaries

Get Outdoors

Engage in Self-Care

Get Professional Help

Substance useincreased during the pandemic. According to a 2020 national survey, an estimated 25.9 million people had higher rates of alcohol consumption after COVID-19 than before and 10.9 million had increased drug use.

One potential consequence of increased substance use is the development ofaddictionor, if in recovery,addiction relapse. If you are finding it difficult to cope with a new or existing addiction after COVID-19, here are nine things you can do.

Recognize the Signs of Addiction and Relapse

One of the first steps to dealing with addiction post-COVID-19 is recognizing that an issue exists. Problematic use of drugs or alcohol can lead to a substance use disorder. Thecriteria for substance use disorder diagnosisinclude:

If you’ve had problematic substance use in the past and have been in recovery, you may be concerned about relapse.Signs of drug and alcohol relapse include:

If you are experiencing any of these signs, it’s possible that addiction or relapse exists. A mental health professional can conduct an evaluation and assessment to determine whether you meet the criteria for substance use disorder. This professional can also help create the best treatment and recovery plan for you.

If you or a loved one are struggling with substance use or addiction, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for information on support and treatment facilities in your area.For more mental health resources, see ourNational Helpline Database.

For more mental health resources, see ourNational Helpline Database.

Reach Out to Your Support Network

Yoursocial networkplays a role in how successful you are with overcoming substance use issues.If you feel like using more alcohol or drugs since COVID-19, reach out to family members and friends you can trust. Talk to them about how you’re feeling and rely on their support as you work to navigate the post-pandemic world.

Consider includingsupport groupsand mental health therapists in your network as well. Others who are also facing addiction can be a good source of encouragement and motivation as you strive to abstain from substance use, while a mental therapist can provide the tools needed to better fight your urges and cravings.

The Best Online Therapy ProgramsWe’ve tried, tested and written unbiased reviews of the best online therapy programs including Talkspace, Betterhelp, and Regain.

Find Ways to Reduce Stress

When you’re under high levels of stress—such as due to losing your job during the pandemic or experiencing health issues as a result of having COVID-19—your risk of substance misuse increases.This makes finding ways to reduce stress critical to coping with addiction after the pandemic.

Activities that can relieve stress include:

Develop Healthy Sleep Habits

How to Sleep Better

Routine and structure help support addiction recovery.Yet, this is one area in which COVID-19 created many barriers, some of which included canceled support group meetings, changes in employment, and a lack of access to regular social support.

If you’re finding it difficult toget into a routine, sit down and create a schedule for the week. Decide to get up and go to bed at the same time every day. Also, plan your meals so you’re eating around the same time from one day to the next.

In this schedule, include activities that help you abstain from drugs and alcohol. Develop a routine for attending regular support group meetings and sessions with your therapist. Add other actions that can further support your abstinence or recovery, such as working out or taking time to de-stress.

Set Personal Boundaries

When it feels like others are encroaching on your personal space, you may turn to substances in an attempt to escape. During COVID, many people faced physical boundary issues, particularly when movement was restricted due to orders to stay home.

Spend More Time Outdoors

Have you ever noticed that you feel better after going for a walk outdoors or sitting in the park? While this may seem like a coincidence, spending time in nature has been associated withbetter mood, reduced stress, improved cognition, and several other mental health benefits.

Since mental health issues and substance misuse often go hand in hand,finding ways to feel better mentally can help you get in a better mind space for working through substance use issues. It might also reduce your urge to self-medicate with drugs or alcohol.

Perform Acts of Self-Care

Some experts in the wellness space have called self-care “one of the most overlooked aspects of recovery.“This is because people with addiction typically don’t give themselves the care they need, resulting in negative emotions that they try to escape with drug or alcohol use.

5 Types of Self-Care for Every Area of Your Life

Addiction is a complex issue that can be difficult to overcome without professional help. If you notice that you are using more alcohol or drugs since COVID-19 began, or that your urges to use are stronger, a mental health professional can provide the tools needed to fight these urges and abstain from problematic substance use.

Whenfinding a therapist, look for someone that you feel comfortable opening up to. The more honest and transparent you are with what you are experiencing, the better their ability to find solutions that can help with your specific situation.

A Word From Verywell

Dealing with problematic substance use isn’t easy, whether as a result of COVID-19 or not. However, there are several things you can do to get you on your way to recovery. Taking actions such as these is just a start. Your mental health therapist can also provide solutions that are appropriate for your unique circumstances and needs.

The information in this article is current as of the date listed, which means newer information may be available when you read this. For the most recent updates on COVID-19, visit ourcoronavirus news page.

10 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Substance Abuse and Mental Health Services Administration.SAMHSA releases 2020 National Survey on Drug Use and Health.

Substance Abuse and Mental Health Services Administration.Exhibit 2-6: DSM-IV-TR criteria for substance abuse and substance dependence.Managing Chronic Pain in Adults With or in Recovery From Substance Use Disorders.

Panebianco D, Gallupe O, Carrington PJ, Colozzi I.Personal support networks, social capital, and risk of relapse among individuals treated for substance use issues.Int J Drug Policy. 2016;27:146-153. doi:10.1016/j.drugpo.2015.09.009

Zvolensky MJ, Garey L, Rogers AH, et al.Psychological, addictive, and health behavior implications of the COVID-19 pandemic.Behav Res Ther. 2020;134:103715. doi:10.1016/j.brat.2020.103715

Ruisoto P, Contador I.The role of stress in drug addiction. An integrative review.Physiol Behav. 2019;202:62-68. doi:10.1016/j.physbeh.2019.01.022

Valentino RJ, Volkow ND.Drugs, sleep, and the addicted brain.Neuropsychopharmacol. 2020;45:3-5. doi:10.1038/s41386-019-0465-x

Shircliff K, Liu M, Prestigiacomo C, et al.Mixed methods perspective findings of the initial effects of the U.S. COVID-19 pandemic on individuals in recovery from substance use disorder.PLoS One. 2022;17(7):e0270582. doi:10.1371/journal.pone.0270582

National Institute on Drug Abuse.Part 1: The connection between substance use disorders and mental illness. Common comorbidities with substance use disorders research report.

Melemis SM.Relapse prevention and the five rules of recovery.Yale J Biol Med. 2015;88(3):325-332.

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Recognize the Signs of Addiction and Relapse#

Reach Out to Your Support Network#

Find Ways to Reduce Stress#

Develop Healthy Sleep Habits#

Set Personal Boundaries#

Spend More Time Outdoors#

Perform Acts of Self-Care#

A Word From Verywell#