Managing stress and recovery during a pandemic

Create routine and structure in your daily life

Many of us need routine and predictability in our daily lives. Due to the current events within our community, many of our routines have become nonexistent. Set a new schedule that allows for work time, playtime and free time. Be flexible with yourself and others. The focus is to do your best, not to be perfect. A schedule helps us to feel more in control. 

Engage in self-care activities

  • Make sure that you are getting enough rest, eating a balanced diet and getting regular exercise.
  • Also, take time for hobbies or interests that you previously enjoyed but may have stopped doing. Use calming, centering and meditative skills if you are feeling overwhelmed.  
  • Set limits on your media consumption, stress can be contagious.

Control what is yours to control

Perception of individual and community problems can have a significant impact on recovery. Remind yourself, “I am not putting myself at risk.” “I am trusting experts to do their jobs.” “I do not have to spend time dwelling on what is not mine to control.” Make decisions about what is right for you and your recovery.

Seek support from others

  • If your local NA/AA meetings are no longer available to attend in person, look for local meetings that are available online through Zoom or other digital formats.
  • If this is not available, consider recovery radio programs such as or Steppin’ Out: The 12-step Radio Show. These programs bring insight and support from those addicted and the people who care about them. 
  • Another option is, an online group community for individuals discuss and connect on just about any topic in a 12-step group. 

Other online options and apps

There are many apps designed to help individuals through recovery while self-quarantined at home. 
  • allows you to talk to your sponsor through voice or e-mail and allows individuals to keep track of your days of success. 
  • is a recovery app that provides a directory of phone numbers to find AA meetings in the US and Canada.
  • Add friends and shared meetings, track your progress and challenges and get a daily positive message at One Day at a Time

Maintain your social contacts

As a person living with addiction, we often isolate ourselves. Isolation makes our symptoms much worse. Stay in touch with family, friends, community supports via talk, text, e-mail, or video chat. 
“God, grant me the serenity to accept the things I cannot change,
the courage to change the things I can,
and the wisdom to know the difference.” 

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