We live in challenging times, and coping with withdrawal symptoms can make it even more difficult.
During the lockdown period everyone has had to adapt to life at home, be creative in changing behaviour accordingly and cope with challenges the world did not know about before the advent of the coronavirus.
Part of the adjustment for many in the community is the non-sale of cigarettes and alcohol at this time. One should ask: “How did this affect me and my family?”
If smokers and alcohol drinkers were planning to quit, perhaps this may well be the ideal time.
Coping with cravings may be difficult, but here is some advice.
Use the 4D technique: . Distract: When experiencing intense cravings use activities to distract you from thinking of smoking or drinking. To distract your mind, find positive free time activities like sports, hobbies, gardening, arts, making music, cooking, time with family, board games, watching movies, to name a few..Delay: As cravings tend to peak, which may last a few minutes, tell yourself that this time will pass. Think about a clock and visualise how the peak time of the craving passes. Think about a wave and how you “surf” the wave until it brakes again..Drink water: This technique is about taking a large amount of water into your stomach at a time when craving is peaking. It is recommended one drink three to four glasses of water when this is happening. When the stomach is filled to a level that is uncomfortable the craving decreases. Drinking water can also be switched around by eating a large amount of food..Deep breathing: Try to relax when you experience craving. It is normal to strain your body or stress when it feels uncomfortable. But again use your mind to relax. Participate in a deep breathing exercise, take a hot shower, do relaxation therapy or yoga. When you feel more relaxed, the cravings will not feel so overwhelming.
Social drinking versus alcohol misuse or addiction
Nobody plans to become addicted to any substances. It is a process of experimentation, social drinking or smoking, misuse and addiction is the last stage in the process (substance use disorder).
An easy test you can do yourself to see where you are on the scale is called the CAGE test:
C – Cutting down – Did you ever try to drink less, but were unable to do so?
A– Angry – Do you get angry or annoyed when others speak to you about your drinking?
G – Guilty – Do you feel guilty or bad because of your drinking habits?
E – Eye opener – Do you need alcohol in the morning to steady your nerves or to feel better when waking up with a “hangover”?
Scoring: Score a 0 for a “no” answer and a 1 for a “yes” answer. Scoring a 2 or higher may indicate signs of excessive drinking and the possibility of an alcohol use disorder, for which you may consider receiving treatment. This may be in an in-patient or outpatient programme, according to your full evaluation.
Withdrawal: Symptoms may be mild or severe, according to the amount and length of time the person has been drinking alcohol. Mild symptoms include being irritable, anxiety, depression, headaches and having slight tremors.
Severe symptoms include raised blood pressure, severe anxiety and tremors, fever, confusion, hallucinations and seizures.
If you experience these signs you need medical treatment or hospitalisation to assist with detoxification, as you may be experiencing Delirium tremens (Google dictionary: a psychotic condition typical of withdrawal in chronic alcoholics, involving tremors, hallucinations, anxiety and disorientation), which is very dangerous and can lead to death.
Assistance from Toevlug
At Toevlug Centre treatment is provided to patients with a substance use disorder. It offers a five-week in-patient programme and an outpatient one, provided by a multidisciplinary team consisting of therapists specialising in addiction.
If you experienced any warning signs during the period of lockdown, or have concerns about yourself or a family member, do not hesitate to contact the centre at rehab@toevlug.org, or send a WhatsApp to 066 078 7550 or 076 721 8523.
Toevlug application forms are available under www.toevlug.org.
– Ilze Duvenhage, Occupational Therapist, Toevlug.
