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Maintaining Sobriety in Quarantine



If you’re in quarantine for an illness, it can feel like the worst time to be sober. And with all the news about how everyone from your mailman to your doctor is sick, it’s easy to get discouraged and want to drink more than ever. 

But there are ways that sobriety can help you cope with being quarantined. But here are some tips for you:


Table of Contents

Try not to focus on the news too much

  • Don’t watch the news.
  • Don’t listen to the news.
  • Don’t read the news.
  • Don’t talk about the news.
  • Don’t think about the news in any way, shape, or form, even if it’s just for a moment and you’re not thinking about it because you’re sitting there with your eyes closed trying to fall asleep (don’t do that).


Go outside if possible

Get outside as much as possible, even if it’s just to go on a walk around the block. 

Staying indoors in quarantine can make you feel isolated and depressed, so get out of your house whenever you have the chance. 

Exercise is a great way to stay healthy while dealing with anxiety and depression, so try to find time each day to exercise outdoors (or at least take a walk). 

Going outside also gives you access to fresh air and sunlight, which your body needs for vitamin D production and good overall health.


Set boundaries with anyone you're quarantining with

  • Respect other people’s boundaries.
  • Don’t be a martyr: if you need to take a break, do so; if you need to leave, do so; and if you need to go somewhere else, do so. There are plenty of sober places in quarantine that aren’t being used as temporary housing for your sobriety support group—and they won’t all be as crowded or chaotic either!
  • Remember that this isn’t just about your own needs (or even about the needs of another quarantined sober folk): there may be people around who have never experienced substance use disorder before, who might not understand the importance of compassion and patience during this stressful time for everyone involved.


Eat healthy and stay hydrated

  • Eat healthily
  • Drink lots of water
  • Stay away from alcohol, caffeine, and sugar. Instead, eat more greens, fruits, and vegetables. Avoid processed foods and junk food.


Take a walk or do some yoga

Get some exercise. The benefits of exercise are well known and include, but are not limited to: increased energy, better sleep, weight loss, improved mood and self-esteem, enhanced cardiovascular health (which helps your heart), as well as reduced stress levels. 

You can maintain your fitness level while in quarantine by taking a walk every day or doing some yoga or stretching exercises each morning if you have space available in the living area of your location. 

It’s also important to get outside when possible so that you can breathe fresh air and receive vitamin D from the sun which will help boost your immune system and keep you healthy overall!


Practice self-care in other ways

If you’re in quarantine, here are some of the other ways you can practice self-care:

  • Take a daily walk. (Walking is safe and healthy!)
  • Listen to podcasts or audiobooks while going on your walks, or while doing chores around the house. (This is a good way to keep your mind busy and give yourself something productive to do.)
  • Read books, magazines, or newspapers—anything that interests and challenges you will be good for your brain!


Maintain your routine as much as possible

Maintaining your routine is essential to maintaining sobriety. 

Creating a workable routine will help you stay focused, and it can also give you something to do during quarantine that isn’t alcohol-related.

The first step in creating a routine is identifying what works for you and what doesn’t. 

You are not going to be able to read the same book series over and over again, nor would it be beneficial if you did. 

If reading helps keep your mind off of drinking, find other activities that also have this effect on you.

If running helps keep your mind off of drinking, try doing that instead of reading or watching TV when the urge strikes. 

If writing helps keep your mind off of drinking (and it does for some people!), then write!


Create a new routine or daily schedule that works for you now

When you’re in quarantine, your daily routine will be different from what it was before. 

Chances are, you’ll feel more anxious and stressed—and that’s normal. But there are things you can do to maintain your mental health and well-being:

  • Make sure you get enough sleep every night. Research shows that getting a healthy amount of sleep is linked with better mental health, so make an effort to go to bed at the same time each night and get up when it’s time for everyone else in the house or apartment building to wake up. If possible, avoid using electronic devices after dark (including phones) as they emit light that can disrupt your body’s natural circadian rhythm – which regulates things like temperature regulation and hormone production – making it harder for people who suffer from insomnia or other sleep disorders like apnea syndrome or restless leg syndrome (RLS).
  • Stay hydrated by drinking lots of water throughout the day; this helps keep blood pressure low while also helping keep toxins out of our systems so they don’t end up accumulating inside organs like kidneys or liver over time. Eat healthy snacks between meals instead of eating junk food all day long. Practice yoga whenever possible (or try some other kind of exercise if yoga isn’t right for you) because these activities calm down stress response system activity such as heart rate variability (HRV), high-frequency heart rate oscillations (HF), respiration rate variability (RRV), respiratory sinus arrhythmia (RSA); all four metrics have been found statistically significant predictors for acute bipolar depression episodes during periods without medication treatment.”


Get enough sleep, but no more than you need

Sleep is important for your physical and mental health, but it’s not the only thing you need to do. 

You can get some rest by relaxing, meditating, or doing breathing exercises. If you can’t sleep during a quarantine period (because of stress or anxiety), consider taking a nap at some point during the day.


Meditate if you can

If you can, meditate. You might not be able to sleep or eat very much, but meditation is going to be your best friend in quarantine. How?

  • It will help you relax and focus.
  • It will help you get through the day.


You can still maintain your sobriety even in quarantine

Even when you’re in quarantine, it’s important to maintain your sobriety. If you relapse or slip up, don’t beat yourself up

—just get right back on track.

Here are some tips for staying sober:

  • Permit yourself to have fun without drinking or taking drugs. You can still go out with friends and have a good time without alcohol or drugs. Be sure that your expectations are realistic; if you don’t set limits for yourself, then it’s easy for them to spiral out of control.
  • Make sure that your schedule is busy enough so that there will be no time for boredom or stress (which can lead to cravings). Try exercising every day and keeping busy throughout the day instead of sitting around feeling bored all day long as this will help keep those cravings at bay!
  • Let others know about your situation so they can give support during difficult times rather than fall back into old habits such as binge drinking!

The key to maintaining your sobriety in quarantine is to take it one day at a time. It can be hard, but you can do it! 

With the right attitude and some preparation, you’ll get through this difficult experience just fine.


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