By Wesley Gallagher

As we come up on a whole year of COVID-19 drastically altering our daily lives, we’ve all probably gotten used to many of the changes. However, we can also probably all look back and say that our mental health has been negatively affected by the pandemic. Especially for those of us already dealing with mental health or substance abuse issues, the endless disruption to daily life can seem unbearable at times.

Addiction and Suicide Rates Have Risen During the Pandemic

The effects of the pandemic on mental health started early on. According to a survey conducted by the CDC, by late June of 2020, 40% of US adults reported struggling with mental health or substance use, with symptoms of anxiety and depression increasing considerably from April to June of 2020 compared with the same period in 2019. Thirteen percent of respondents to the survey reported starting or increasing substance use to cope with the stress and emotions of COVID-19, and 10.7% reported having seriously considered suicide in the previous month. 

In many ways, the pandemic has been the perfect storm for people struggling with mental health and addiction issues. Stress and anxiety related to the virus itself is compounded by economic stress and uncertainty, disruption of routines and support networks, and isolation. All of these things on their own can exacerbate mental health and addiction issues, but when put together as in the last year, the effects can be crushing. 

Minority groups, young adults, unpaid caregivers, essential workers and healthcare workers have been particularly impacted by the pandemic—yet another way the pandemic has disproportionately affected such populations. All of these populations reported higher levels of suicidal thoughts than the average.

Addiction, Mental Health and Suicide

While turning to alcohol or other drugs to cope with stresses related to the pandemic may seem like an easy solution, it’s important to remember that these are not healthy ways to cope. In fact, alcohol and drug use often exacerbate mental health issues.

Suicide is a leading cause of death among people with substance use disorders. According to the Substance Abuse and Mental Health Services Administration, 22% of deaths by suicide involve alcohol intoxication, and opiates are involved in about 20% of suicide deaths. Alcohol decreases inhibitions and increases depressed mood, which is a toxic combination in people who struggle with mental health and suicidal tendencies. 

Healthy Ways to Cope

So what are healthy ways to make it through these trying times? Fortunately, the same coping mechanisms that have gotten you through in normal times can keep you going throughout the rest of the pandemic.

Here are some things to start or continue doing to maintain your mental and emotional health:

• Stick to a routine. As much as possible, find a routine that works within the constraints of the pandemic and stick with it. This is especially important if you are in recovery, as routines can help keep you on track. It may require some rethinking, especially if your old routine involved going to the gym, visiting friends and family and other activities that aren’t possible currently. Be creative and find a routine that works for you right now, instead of putting everything on hold because you can’t stick to your old routine. 

• Establish healthy habits. We’ve heard it all before, but there’s a reason we have: It’s important. Eat well, get regular exercise, and make sleep a priority. Your physical health can have a big impact on your mental and emotional health!

• Take a break from the 24-hour news cycle. Set limits on how much time you spend scrolling the news and social media, especially in the midst of all the bad news we seem to be getting these days. Too much of it can cause excess stress that nobody needs right now.

• Connect. No matter how you do it, it’s important that you continue to connect with loved ones. This is another extremely important thing for people in recovery or who struggle with addiction—if you’ve stepped away from regular AA or NA meetings, find a way to get involved again. We know Zoom just isn’t the same, but it’s better than nothing. We all need connection, especially when we are struggling.

• Keep a good perspective. Remember, as much as it may seem like it will, this pandemic will not last forever. This too shall pass, and taking it one day at a time is all we can do. Keep putting one foot in front of the other and know that there will be a day when we’ve put this all behind us.

• Give yourself grace. We’ve listed a lot of ideas here for what to do to stay healthy. But even as you try out many of these ideas, remember to give yourself grace. You won’t always stick to your routine, and that’s okay. You will have bad days, and that’s okay. Be compassionate toward yourself—you’re running a marathon that you didn’t sign up for, and it’s okay to feel overwhelmed. 

• Reach out if you need help. Connecting with others on a regular basis is important, but it’s essential if you are really struggling mentally or with substance use. Don’t let physical isolation keep you emotionally isolated from trusted loved ones who are ready and eager to help out when you need them most. Make the phone call, send the text—don’t let anything stop you from asking for help if you need it. 

The Meadows is Here To Help

If you or someone you know is dealing with mental health or substance use issues and your usual coping mechanisms aren’t cutting it, don’t hesitate to reach out to us for help. Especially if you are experiencing thoughts of suicide, it’s important to get professional help as soon as possible. Treatment for mental health and addiction issues could be just the thing you need to get back on track and start to feel like yourself again, even in the midst of these trying times.