We’ve all seen the memes that are coming out of the woodwork during our COVID-19 quarantine. Memes with text like, “I don’t know what I’ll need first when this is over, Weight Watchers or Alcoholics Anonymous,” abound as we all try and cope with the anxiety and unease caused by COVID-19. It seems as if everyone is joking about alcohol consumption and weight gain.

In this article, we’ll delve into the reasons behind these jokes and memes and their problematic nature, not just for those at home whose alcohol consumption has become a concern, but also for those who began their journey to sobriety before the quarantine began.

Dealing with the casual nature of these jokes about sobriety, along with the influx of alcohol advertising, can be difficult for all of us, which is why Atlanta Innovative Counseling Center is committed to giving you tips for sobriety in difficult times.

Please keep in mind that these tips are not meant to stand in for medical care. Contact your doctor and/or therapist immediately if you are in crisis.

Why Can’t I Stop Drinking During Quarantine?

Even people who neither consider themselves alcoholics nor have been diagnosed as such are drinking much more these days.

With everyone cooped up at home with kids and partners to help flatten the curve of the Coronavirus, it seems like night time is the perfect time to make a cocktail….or three.

Everyone reacts differently to stressful situations. Some people become depressed and sleep more. Others try to control the situation to the best of their ability--becoming anxious and worried in the process. Still others might use drugs and alcohol to dampen feelings of worry and helplessness.

If you find yourself drinking or abusing drugs to escape, you’re not alone.

According to Forbes.com, “engagement and growth around nearly 300 alcoholic beverage brands on Facebook, Twitter, and Instagram were 326.1% higher this past March than the one prior.”

Tara Nurin, author of the Forbes article, “During Self-Isolation More People Show Online Interest in Alcohol than Healthcare,” explains that “Americans--who for the most part can’t currently imbibe at a bar, restaurant or tasting room--[are] purchasing far more alcohol for their homes than normal.”

Not only are our friends and family posting memes and jokes about abusing alcohol on social media, alcohol brands are actually advertising to us even more as our consumption levels rise.

Tips for Mindful Drinking

If you have not been diagnosed with alcoholism but you concerned that you might be drinking too much right now, consider the following tips for “mindful drinking.”

Mindful drinking is “a new concept [that] has captured the attention of people looking for a healthier relationship with alcohol who don’t feel like giving up drinking is right for them.”

Mindful drinking is a long-term approach to drinking based on mindfulness, not on restricting your alcohol consumption completely.

Consider the following tips if you are not struggling with an addiction to alcohol (alcoholism) and simply want to reduce excess drinking during this difficult time.

1.Be Intentional

Mindful drinking means that you intentionally consider all alcohol choices before consuming. Perhaps this means that each day you carefully consider how many alcoholic beverages you will consume and commit to that number.

For example, let’s say you are working from home and also homeschooling your children for the first time, and by around 5 pm, you feel as if a drink would help you ease the stress of your day.

Because you have been intentional about your drinking choices, you have already decided that you will have one glass of wine at 5 pm and another when the kids are in bed at 9 pm.

Intentionality simply means that you are careful and mindful of your drinking choices before you have the opportunity to consume alcohol.

2. Savor Your Drink

After you’ve intentionally chosen which drink you will consume at what time, commit to savoring it instead of drinking it quickly to ease pain or anxiety. As you savor it, appreciate the day, your own health, and the health of those around you.

Drink slowly and be aware as you drink. Truly taste it and appreciate it for what it is.

3. Consider Other Alternatives

Mindful drinking also includes understanding that you might not actually “need” a drink at all and that’s not a bad thing! Consider spending time outside or calling a loved one as good, healthy alternatives to having a drink.

If you don’t feel like drinking, then don’t make yourself drink the beverage you intentionally considered earlier in the day. Be flexible and know that there are no hard and fast rules for mindful drinking. If you consume more than you intentionally planned to, that’s okay. If you decided not to drink at all, then that’s okay, too!

Substance Abuse and Mental Health

For those practicing sobriety before the quarantine began, the increase in jokes and memes about alcohol, along with the pervasiveness of alcohol advertising, can make healthy choices much more difficult.

Practicing sobriety at a time when the whole world seems to be imbibing is particularly hard.

AICC understands your difficult position, and we are here to help with Telemental Health and practitioners who specialize in substance abuse and mental health.

If you are struggling with your sobriety, and it is affecting your mental health, try the following tips to help keep yourself on track:

Take a walk with your children after homeschooling, or ask your partner to give you space to walk or exercise alone.
Practice yoga and meditation.
Use apps like Calm to help center refocus yourself.
Make time for crafts, puzzles, and games.
Write. Keeping a journal of your thoughts and feelings is a great way to acknowledge and better understand what you are going through.
Find some time to read or watch a favorite television show.
Limit your time online and on social media to only mindful connection with loved ones.
Take a bath or a long shower to relax and unwind.
Write a letter to a loved one you haven’t seen since quarantine began, or FaceTime/Zoom them. Feeling less isolated will help you not reach for alcohol.
Reach out to your doctor and therapist. If you don’t have a therapist, consider online resources such as Psychology Today to help you find one that can work with your insurance and budget.
You can reach out to Atlanta Innovative Counseling, and our friendly front desk will help you find a therapist who can help.
Don’t be afraid to let friends and family know that you are struggling. Ask for daily check-ins at times when you are particularly vulnerable. A quick text from someone who cares about you can go a long way.

Again, while these tips may be helpful, they are not intended to replace the care of medical professionals. If you need further online resources, the Substance and Abuse and Mental Health website is a great place to start!

Reaching Out is Critical

Whether you are struggling with how much you are drinking during this truly unprecedented quarantine, or if you’re struggling to stay completely drug and alcohol free right now, the most important thing you can do is accept vulnerability and reach out to a loved one, friend, therapist, and/or doctor.

You are the priority.

Atlanta Innovative Counseling Center stands ready to support you wherever you’re at, but if you need immediate help, please call the appropriate hotline, or use the chat function on the respective websites:

SAMHSA’s National Helpline (1-800-662-4357)
Suicide Prevention Lifeline (1-800-273-8355)

Tips for Sobriety While in Quarantine