The speedy arrival of the worldwide coronavirus pandemic dramatically changed all of our lives in many ways. Fortunately, some for the be...
The speedy arrival of the worldwide
coronavirus pandemic dramatically changed all of our lives
in many ways. Fortunately, some for the better, and inevitably, some for the
worst. Either way, a few of the normal aspects of life look a
little different now.
For one, there’s work. Remote
working (or working from home) has become the “new normal” for many
people, but only if (1). their job is suitable for home-working and (2). their
employer is agreeable to the idea.
If you are one of the millions now working
from home, you already know it is a huge change in lifestyle, affecting
your daily routine, and your methods for getting things done.
Remote Working & Addiction Recovery
However, for people who are dealing with a substance
use disorder (known commonly in medical circles by its abbreviation - SUD),
and who are now in active addiction recovery, a fundamental change to the way
things normally happen can be a dangerously disruptive experience and one that may
possibly lead to relapse.
It can affect your everyday life management,
particularly maintaining your sobriety and your all-important recovery, and your mental health.
If you’re newly working from home, about to
start remote working, or are just thinking about the possibility at this stage,
there are some positive and proactive things you can do to help lessen the
chances that this major fundamental change will have on what is of paramount
importance to you right now - sobriety and recovery.
Personal Experience
Let’s be honest here. My own life used to be
plagued with both reckless drug abuse and chronic alcoholism. Fortunately,
good fortune and good friends, who had called an addiction hotline for the necessary
advice, got me into a drug and alcohol rehab facility just in time. My life in
recovery was then able to begin.
That was quite a few years ago now. Today,
still clean, still sober, and still in
recovery, you’ll find me working from home, and, no surprise, I guess,
doing exactly this - using my own experiences, the lessons I was taught in the
drug rehab, and my professional communication with addiction specialists and
experts to inform, enlighten, and ultimately show people that recovery from
addiction is not just possible. It is highly achievable.
It can - and will (if you
give it the chance) - change your life for the better.
With that in mind, here are your “7
Ideal Tips for People in Addiction Recovery Working From Home” -
practical and proactive steps you can take to minimize or negate any
negative effects on your life right now:
#1. Establish
a Routine (& Don’t Deviate)
Having a structured daily routine can help
people who are in recovery maintain a fixed schedule, allowing them to focus on
their work, and to take necessary breaks throughout their day.
If you’re working from home, ensure you structure
a routine so that you can stick to both your work and recovery goals,
and still be as productive as possible. A structured routine can include:
●
Waking up and going through a self-care
routine at the same time each day
●
Beginning your work, punctuated with scheduled breaks away from your computer, at the same
time each day
●
Finishing work at the same time each day
#2. Create
a Specific Workspace
Many people who engage in remote work do so using
a laptop, which means they tend to wander around their entire living
space throughout the day. Not a good idea, to be honest.
It is far more structured and far easier in the
long-term to have your own specific workspace set up - an
area of your living space that houses everything you need to do your work
productively.
It doesn’t have to be an entire room turned
into an “office,” as many people do - it can simply be a computer desk in your
living room, as long as any disruptions can be minimized. For example, if you share
your living space with others who live for their games console and play
Call of Duty at full volume during the day, best not to have your workspace next
to the only TV…
#3. Set
Boundaries for Your Work
Work to live? Or live to work?... Never has that been more applicable than the whole initial idea of
remote working in the first place. Remote working is a perfect example of the
central ethos behind working to live.
When you work from home, the lines between
your work and your free time can blur (or even disappear) very
quickly. You need to be very aware of this perhaps
happening to you. The best step to take is to set specific times, and
agree to these with your employer when you’re officially on and off the “work
clock.” Then stick to them like glue.
#4. Know
Your Triggers
People in addiction recovery should know all
about their triggers already - those places, people, situations, objects, etc.
that can elicit an unexpected rapid, and powerful craving for their
previous drug of choice.
Once you can positively identify and
understand your triggers to an addiction relapse, you can better manage
your time and space while working from home.
#5. Take
Mindfulness Breaks
You should also schedule mindfulness meditation
breaks into your work day, either in addition to your normal breaks
away from your computer or as a replacement.
Mindfulness meditation is a
wonderful technique that helps you remember to return to the present when you
become distracted. It has also been shown to greatly reduce the stress
of daily life, and enable you to be both relaxed and focused at the same
time.
You can learn more about mindfulness meditation here.
#6. Reduce
Your Online Information Overload
Ever since the beginning of remote working’s
catalyst - the global emergence of COVID-19 - we have all been swamped by an endless
news cycle, through breaking news announcements and social media
channels.
The result? It has left many people feeling anxious,
angry or even helpless.
To reduce this overload, mental health experts
advise that you choose just one or two reliable news sources, and read them
once
a day, preferably at the same specific time each day, too.
#7. Self-Maintenance
Self-maintenance is an extension of your
self-care. Here’s how you can put it into practice: Keep a list of small things
that make you happy, and when you feel a little stressed, just consult the list
and pick something to do.
Alternatively, whenever it’s time for a break,
pick something on the list and do that. Here are some examples for your list:
|
●
Make a snack or drink |
●
Practice meditation |
●
Stretch your body |
|
●
Take a walk |
●
Text a close friend |
●
Play with your pet |
|
|
●
Call a close friend |
|
Remember, when you are in addiction recovery,
you should always work to live, and no more. Your ongoing sobriety and
your continued recovery take precedence over constantly pleasing
your work bosses or trying to complete every work task in record time.
At this pivotal and vital moment in your
life, there is nothing more important than your recovery, your well-being, and
your mental health. Good luck to you.
