In our collective attempt to mitigate the spread of COVID-19 through physical distancing and business closures, some folks have found a temporary reprieve from the daily grind. However, for others, an even-darker cloud has emerged. Those in recovery from addiction are being tested with stressors and risk factors that threaten sobriety and are more prevalent than ever.

Dr. Navdeep Kang, Chief Clinical Officer of BrightView.

Maintaining sobriety requires ongoing, daily intentionality. It requires preparation, structure, and personal insight of oneself. Staying in recovery also requires an engaged and supportive community. Like everyone else, folks in recovery from addiction are now finding their support systems overburdened, their self-care skills challenged, and their vulnerability at a high-point, regardless of past effort invested into personal wellness.

Even those without a formal diagnosis of substance use disorder and those who aren’t in active addiction treatment are finding themselves on the edge. Alcohol sales – which have seen a 26% rise in year-over-year overall sales and a 400+% increase in alcohol delivery services – tell the tale. People are locked in their homes and drinking at never-before-seen rates. Mental health professionals call this behavior “self-medication” – people are using whatever they can get their hands on to alleviate stress and get through this crisis. This list includes opioids like heroin and fentanyl –the use of which leads directly to spikes in overdose deaths, even in communities where tremendous progress was being made in addressing the opioid epidemic. The pent-up stress is coming out in other tragic ways too, with a dramatic uptrend in domestic violence.

So, what do we do? We have to acknowledge this is already a problem. It is inevitable that more people will come out of the lockdowns – even if they were universally lifted today – with more problems than unemployment and household cashflow.

Then tap into your existing network by actively asking for support from family, friends, neighbors, and clergy. Make a schedule on when you will check-in with these folks– or when they will check-in on you. Be creative in connecting by phone, email, text messaging, and video calls. By setting accountability in this way, you can also offer support to someone else who probably also needs it.

Next, create structure for yourself. Again, start with what you had pre-COVID and work from there. Eat meals at your typical times. Exercise at the same time you usually do – and if you didn’t exercise before, it could be a nice opportunity to try something new. Maintain your bedtime and wake time. If you aren’t sleeping well, pay attention to what the professionals call “sleep hygiene.” If the news and social media are stressing you out, reduce your exposure to them. Dim the lights, limit noise, take a hot shower or bath before going to bed – and obviously avoid alcohol.

Speaking of alcohol, keep track of your intake. Count the drinks you have. The simple act of just tracking your drinking – even by using a paper on your fridge with hashmarks by the date – will reduce your consumption. Just be sure when you characterize a “drink” that you’re using the accurate definition of a standard drink.

Carve off time to make room for purpose and meaning. We can’t control the state of the world. But we can control our inner experience of it. Calming exercises really work – but they require intentional, repetitive practice to be effective. Control your breath by learning diaphragmatic breathing. Practice progressive muscle relaxation. Listen to music, engage in guided imagery exercises – there are countless apps for this now. Learn mindfulness – in other words, realize that it is understandable to feel anxious about the future. Allow yourself to experience those feelings without judgment – only then will they pass through you.

As tough as it sounds, we can build a sense of control in an uncontrollable situation. Have enough supplies, yes – but don’t hoard. Be sure you have enough medication you may need – over-the-counter, prescribed, and for children. Stay connected to your healthcare provider Most providers, including those providing addiction treatment services, have started offering more telehealth options. At BrightView, we now offer all of our services remotely for patients who can’t physically come into our centers.

Do simple things to increase your sense of safety: wash your hands following CDC guidelines. Practice physical distancing. And when you must leave the house, grant other people the grace and patience you wish they’d offer you – they’re just as stressed, after all. Clean and disinfect objects and surfaces that are commonly used – and do so more frequently for high-traffic areas. And make a plan on what will happen and how you will react if someone in your home becomes ill or must quarantine due to COVID-19.

Finally, get professional help if you need it. If you’re feeling depressed, are having thoughts of harming yourself or others, or feel like your alcohol use is getting out of hand, talk to a doctor as soon as possible. We are here to help you get back on track and come out of this pandemic better – not worse – than you went into it. Sobriety, recovery – and even your general well-being – must be managed every day. That takes self-awareness, planning, and preparation – all things you can start working on today, even amidst a pandemic.

Lastly, remember that this crisis will not last forever. And know that you aren’t alone in this.

Dr. Navdeep Kang is a clinical psychologist, Obama Foundation Fellow, and the Chief Clinical Officer of BrightView.