While in recovery, there are going to be times in life when it will be harder than usual for you to maintain your sobriety. One of these times is when you experience a tragedy. 

Tragedies come in many forms. Some examples can include the following scenarios:

• losing a loved one unexpectedly
• experiencing a natural disaster
• watching a child struggle with a serious illness
• losing your home due to financial strain
• surviving a shooting
• living through a pandemic
• getting badly injured in an accident

Tragedies can take a significant toll on your mental health, changing the world as you know it. 

During this time, you will likely want to do whatever you can to ease your pain and feel better. Therefore, you may face an increased risk of cravings and temptation. The good news is that there are steps that you can take to protect your sobriety even after experiencing a tragedy. 

Some helpful tips to follow after a tragedy include:

#1. Avoid Isolating Yourself 

After experiencing tragedy, you might feel compelled to withdraw from your family and friends and isolate yourself. You may do this because you do not want to talk about what you experienced, do not feel as if others will understand what you are going through, or perhaps you are afraid that the pain you are experiencing will bring others down or make them seem lesser than. This mentality can actually make things worse. 

When you isolate yourself, you are more likely to internalize your struggles and dwell on what happened. This can make depression worse and cause you to be more likely to try to find relief from pain by returning to substance use. 

Instead of isolating yourself, reach out to a family member or a trusted friend. They can provide listening ears when you need to vent and comfort when you need consolation. No, they might not be able to understand exactly what you are going through; however, they can still help ease your burden. 

In addition to family and friends, do not forget to share your experience with your support group, whether it be Alcoholics Anonymous (AA), Narcotics Anonymous (NA), or something similar. The chances are that someone within your group may have experienced some form of their own tragedy in life and have also faced the struggle of remaining sober despite tragedy. They may be able to not only understand what you are going through, but also offer you advice on how to get past it. 

#2. Don’t Forget to Grieve the Loss 

Most tragedies come with some sort of grief, even if it does not involve the loss of a person. It could be grief over the way life was before the tragedy occurred, grief over the loss of what you expected your future to look like, or even grief over who you were before the tragedy took place. 

When dealing with substance use disorder, it can be tempting to numb feelings of pain and grief by turning to drugs and alcohol. In treatment, you learn that substance use is just a crutch, and when it starts to wear off, the pain is still there. Instead, it is better to acknowledge how you are feeling and take the time to process your emotions and heal. It is better to address this pain now than years down the road. 

#3. Don’t Deviate From Your Normal Routine 

After experiencing a tragedy, it is normal to want to stay in bed all day, avoid personal and professional responsibilities, and make unhealthy life choices. This behavior can make things worse because it contributes to a sense of chaos. Instead, it is better to stick to your standard routine so things can seem as normal as possible, even if you are hurting inside. Try to wake up at the same time each day, eat nutritious meals, and make time for physical exercise. This can provide comfort by reminding you that the time will come when things will feel more normal again. 

#4. Don’t Forget Self-Care 

Self-care is more important now than ever before. It looks different from person to person but generally includes doing whatever is necessary to care for your mental and emotional —and even physical — well-being. Some examples of self-care include: 

• Journaling
• Taking a break from social media
• Getting out into nature 
• Practicing meditation
• Taking a bubble bath
• Listening to calming music
• Reading a chapter of your favorite book
• Spending some quality time with a loved one
• Taking a walk 

By doing these things, you will be more equipped to handle stress, be more in-tune with how you are feeling, and begin the healing process. Do not be afraid to reach out to a therapist during this time. They can help you work through your emotions. 

There will be periods in life when it will be more challenging than usual for someone in recovery to maintain their sobriety. One of these times is in the wake of experiencing a tragedy. A tragedy could be many things, from losing a loved one to experiencing a natural disaster. During these moments, it can be tempting to turn to drugs or alcohol to numb the pain. This is only a temporary crutch that could mask the pain but not treat it. Instead, it is vital to reach out for help, stick to your normal routine as best as possible, and practice self-care on a regular basis. Don’t be afraid to work with a therapist during this time. If you are struggling with substance use disorder, our team at The Kimberly Center can help. Call (855) 452-3683 to learn more.