Dealing with the impacts of COVID-19 can cause increased stress and anxiety for many of us. In the short-term, drinking alcohol or using drugs might help you cope with these feelings, but it could also make things worse for your health and well-being.
Instead of drinking alcohol or using drugs to cope, try these other positive and proven ways of managing stress and anxiety:
- Eating healthy;
- Exercising and getting plenty of sleep;
- Meditating;
- Spending time with people and pets in your household who make you feel better, or connecting over the phone or online with those outside your household;
- Doing things you enjoy that help you relax;
- Letting your feelings out by writing them down or talking with a friend or family member; and
- Seeking counselling if you continue to struggle with stress or anxiety. Some counselling services are available over the phone or online at this time.
Tips for anxiety related to COVID-19
Stress
Building Resilience
How Do You Cope With Stress?
Wellness Together Canada
If you are sick with COVID-19 or another illness that affects your lungs:
You may have a higher risk of overdose death while using depressant drugs ("downers") that slow breathing.
- Depressant drugs that slow breathing include opioids (such as fentanyl, morphine, hydromorphone, heroin, oxycodone or methadone), gabapentin and benzodiazepines.
- Using more than one drug, even in small amounts, can also increase the risk of an overdose.
- Alcohol is also a depressant and can contribute to an overdose if mixed with drugs.
Smoking tobacco, cannabis or other drugs can make your illness worse if you are infected with COVID-19 or have another illness that affects your lungs.
Keeping Track of Changing Habits
It can be easy to lose count of how often we are drinking or using drugs when our usual routines and schedules have changed. Try keeping a list or diary of the date, how much you drank or used and how you felt afterwards. There are a number of apps that can help you track your habits, or you can keep track on paper. Avoid stocking up on alcohol or drugs – the more you have in your house, the more likely you are to use it.
Assess your alcohol or drug use (HealthLineOnline.ca)
Not Ready for Change? (HealthLineOnline.ca)
Knowing Your Limits with Alcohol: A Practical Guide to Assessing Your Drinking (CCSA)
Staying Safe
Follow these tips to reduce negative impacts on your health and well-being:
- Don't share glasses, bottles, cans, joints, vapes, pipes, bongs or other items and clean them thoroughly. COVID-19 and other diseases could be spread by sharing items.
- Use the buddy system. You can do this in person, or over the phone, texting or chatting online while you are social distancing.
- Avoid alcohol or drug binges.
- Be extra cautious when trying a new alcohol or drug, or getting a drug from a new source.Street drugs, even those packaged like prescription drugs, can be contaminated with other substances like fentanyl. Start with a small amount and go slow.
- Reduce your health risks by drinking no more than:
- 10 drinks a week for women, with no more than 2 drinks a day most days;
- 15 drinks a week for men, with no more than 3 drinks a day most days.
Canada's Low-Risk Alcohol Drinking Guidelines
COVID-19 Harm Reduction Tips for People Who Use Drugs
Responding to an Overdose During the COVID-19 Pandemic
Parenting, Drinking and Drug Use
During the COVID-19 pandemic, children and youth may see the adults they live with drinking or using drugs. They may also be drinking or using drugs more often.
How a parent uses alcohol or drugs can influence their children's decisions about alcohol or drug use. Help children and young people learn healthier habits by modeling responsible behaviour and talking to them about drinking and drug use. Store any alcohol, recreational drugs or prescription drugs in your home where children and youth cannot access them.
To reduce health risks, young people should delay drinking until they reach the legal age. If youth choose to drink, they should do so with parental guidance, never have more than 1-2 drinks at a time, and never drink more than 1-2 times per week.
Canada's Low-Risk Alcohol Drinking Guidelines
Talk to Your Children
Teen Recovery: What to do if alcohol or drugs are causing problems in your teen's life
Alcohol and Drug Use in Young People
If you are concerned about your own or someone else's alcohol or drug use, help is available:
You can:
- Call HealthLine at 811, a confidential 24-hour health information and support telephone line, to speak to an Addictions or Mental Health Counsellor.
- Visit HealthLineOnline.ca or saskatchewan.ca/addictions.
- Contact your local Addictions or Mental Health Services office, doctor, or other health care provider if you need more information. Check out the Mental Health and Addictions Directory for services available near you.
- Sign up for the free 8-week online Alcohol Change Course offered by the Online Therapy Unit at the University of Regina.
- Wellness Together Canada provides free online resources, tools, and apps to address substance use as well as low mood, worry, social isolation, and relationship issues.
- Call Kids Help Phone at 1-800-668-6868, text CONNECT to 686868, or chat online at kidshelpphone.ca. It's private, free and available 24/7.
Adult Recovery: What to do if alcohol or drugs are causing problems in your life
Teen Recovery: What to do if alcohol or drugs are causing problems in your teen's life
Drug Problems: Helping Someone Get Care
Alcohol Problems: How to Stop Drinking