Has COVID-19 rattled our cages?
Why we are more at risk of consuming alcohol during this pandemic…
8 minute read.
First let’s look at a classic experiment conducted in the 1970s led by psychologist Bruce K. Alexander and his colleagues at a Canadian University. In a series of experiments they observed how rat’s behaved and responded to addictive substances. The team set out to test whether the environment was crucial to understanding the rat’s behaviour.
They did this by creating “Rat Park” – an enriched environment perfect for rats. There was a large open space housing a colony of rats, places for mating, food, and play equipment such as wheels, balls, and tunnels. Here the researchers offered two drip-feed bottles – one contained water and the other contained water laced with morphine (a type of opiate).
They measured how much the rats consumed from each bottle and compared this to the behaviour of rats kept in empty, solitary cages. The Rat Park environment yielded different results to the caged environment exactly as the team hypothesised. The rats resisted the solution containing morphine, trying it occasionally but showing a statistically significant preference for the water. This compared to the caged rat which preferred the morphine solution.
So I hear you saying – what on earth has this got to do with alcohol?
Let’s take the finding from this study and apply it to our current situation. We know that there are vast differences in people’s environments and that the social distancing measures are affecting some people more than others. This caged effect is impacting on recovery and relapse rates and affecting how people are approaching alcohol use.
Usual “drinking rules” are going out the window – we may be drinking earlier, more often, and in ways that, if we look closely, surprise us. We also know that many people are feeling stressed, anxious, fearful and under financial pressure. Our homes are not always sanctuaries and those struggling to maintain their alcohol use will be feeling the effects of the cage.
But rats are rats and people are people…
This is true, but we want people to maintain a healthy relationship with alcohol – particularly in these times of uncertainty and importantly beyond when all this is over. Whilst some people may return to their usual drinking levels without worry there will be many who will find themselves in a not so happy place.
So what can we do?
Taking the simple step of finding/creating your version of Rat Park is key. Although simplistic, it can offer a useful metaphor for getting through these times. This doesn’t have to involve alcohol but so often alcohol is associated with relaxation, reward and social connection. Whilst this is reinforced within our culture in many ways we can’t blame / shame people for trying to cope with the situation at hand.
Essentially if we can understand our behaviour and how we may be using alcohol to cope and what exactly we are trying to cope with – stress, anxiety, boredom, fear, grief, just to feel something - then we have a chance to create a Rat Park that will support what we need.
Creating your Rat Park does not have to cost money and it does not need to be unrealistic. As we know that life, family, jobs and problems can impact on our efforts to make and maintain change.
So what can we do to enrich our environment and reduce that caged feeling?
Connect: If you are feeling isolated you can still connect with people, peers and family through phone or online platforms. If you’re finding it challenging to tell loved ones how you are feeling or what you are doing, many peer/recovery group meetings have switched to online so people are not feeling alone in their homes. Look for groups that offer times for when you need some extra support or feel particularly lonely.
Adapt: If you have had your routine disrupted and your activities reduced / removed, think about how you can replicate it as much as possible in your new Rat Park. For example, if you swam a few mornings a week, keep the days/timings the same if you can and find an activity that gets your day going - e.g. switch to a walk or run in the park, meditation session, or take the time to do a drawing tutorial. Look at the people running laps of their tiny yards as an example of adapting.
Choice: What can you reasonably and feasibly bring to or take from your environment that will have an enriching effect on you? We can learn to take time for ourselves by using our exercise session, having a good natter with friends and family, connecting with children, spending time with pets, blasting out a play list of feel good music, singing and dancing in our kitchens and importantly remembering to laugh. All of this can be done without alcohol.
Challenge: Can you create a Rat Park of your own that doesn’t rely on alcohol? Can you switch your glass of wine during your zoom catch-ups for a cuppa instead? The social connection and sense of normality might be what we are craving.
Check in: Ask your friends and family how they are feeling and how they are coping. Support each other in ways that are healthy and constructive. Can we talk to our partners about what we need to help us cope – can they take the kids out so you can have space to do what you need to? Can you do the same for them? Can you attend an online class with a friend that’s struggling with their alcohol use or ask a friend to do the same?
There will be an end to this despite not being able to feasibly foresee it at the moment. COVID-19 is rattling our cages but we can break free from that feeling in ways that support health and wellbeing and reduce the risk of over-consumption during these trying times.
Check out last month’s blog for more ideas on what you can do to promote positive well-being during self isolation. Let’s come out the other side with a good chance of control and understanding.
Useful Links
Take the Alcohol Test to see how drinking may be affecting your health
Download our free DrinkCoach app to keep track of your drinking
Need to talk to someone? Speak to one of our DrinkCoaches via video call – daytime, evening and weekend appointments available.