Joy, celebration, and togetherness are the hallmarks of the holiday season. But it can also be a time of temptation and stress for those suffering from substance abuse. Relapses may be triggered by social pressure, the abundance of alcohol and food, and the emotional turmoil of the holiday season.
As such, since the holiday season can pose challenges for people struggling with substance use disorders, it's vital to develop a plan for staying sober and being aware of those challenges.
Common Triggers for Relapse During the Holidays
Increased social pressures. There are a lot of social gatherings during the holidays, including family gatherings and office parties. In order to fit in, people in recovery may feel pressured to drink or use drugs at these events.
Abundance of alcohol and food. It is common for holiday traditions to revolve around food and alcohol. When people with substance use disorders associate these substances with happy memories or as a coping mechanism, this can be a major trigger for them.
Emotional turmoil. There is a great deal of emotional stress associated with the holidays. Various factors can contribute to this stress, including financial pressures, family conflicts, and loneliness. As a result, people may use substances to numb their pain or escape from their problems, which can lead to relapse.
Increased stress. Financial pressures, family obligations, and social gatherings can make the holidays stressful. When we are stressed, we may have cravings and have difficulty coping with our emotions in a healthy way.
Family dynamics. For people in recovery, family dynamics can be a source of stress, especially if there is a family history of substance abuse.
Loneliness and isolation. As people in recovery adjust their social lives in order to avoid triggers, they may feel isolated from their friends and family during the holidays.
Tips for Staying Sober
Although the holidays can be challenging, it is possible to stay sober. To help you navigate addiction challenges during the holiday season, here are a few tips:
Create a plan. Staying on track and sober can be easier if you prepare for how you will handle the holidays. Setting boundaries with others, avoiding triggers, and handling stress should all be part of your plan.
Keep a gratitude journal. You can stay positive and focused on your recovery by reflecting on the things you are grateful for each day.
Talk to your support system. Your family and friends may be able to help you with your recovery if you let them know. By talking to your support system, you can stay accountable and feel less alone.
Attend support groups. The benefits of participating in a support group include sharing experiences and learning from other people who are recovering.
Avoid risky situations. When you are aware of a situation or person that triggers you, it is best to avoid it. As such, setting boundaries with certain people or skipping certain events may be necessary.
Practice self-care. During the holidays, make sure to take good care of yourself. In order to achieve this, one must eat healthily, get enough sleep, and exercise regularly. Staying healthy can help you cope with stress and recover faster.
Engage in activities you enjoy. Engage in activities you enjoy, such as reading, exercising, or spending time with loved ones.
Seek professional help if needed. Don't hesitate to seek professional help if you are having trouble staying sober during the holidays. Support and guidance from a therapist can assist you in developing coping mechanisms to deal with holiday stress.
Remember your reasons for recovery. Keep in mind why you are sober and what you have gained.
People in recovery can find a number of resources to help them stay sober during the holidays. Among these resources are:
The National Institute on Drug Abuse (NIDA). There are a number of resources available from NIDA on substance use disorders and recovery, including holiday sobriety tips.
The Substance Abuse and Mental Health Services Administration (SAMHSA). In addition to information on finding treatment and support groups, SAMHSA offers a number of resources on substance use disorder and recovery.
Addiction Recovery Support Groups. In person and online, there are many support groups for people with substance use disorders. You can receive support and encouragement from others who are recovering in these groups.
It is important to remember that you are not alone. There are millions of people suffering from substance use disorders, and help is available. If you have the right support and resources, you can successfully navigate the holiday season and continue to make progress toward recovery.