For many, the holidays are a joyous time filled with celebration and spending time with friends, family, and loved ones. It can be a highly social time of year, a time to travel and see people who live far away, or a period of religious peace among a community.
But unfortunately, the holidays don’t mean good times for everyone. Some people don’t have family around during the holidays for one reason or another, or may feel isolated despite being surrounded by family. Others may find the holidays a season full of stress and anxiety, due to the pressure to buy gifts and put on a happy face. For some, especially those who have lost loved ones, the holidays can be a period of sadness.
Whether you enjoy the holiday season or someone who looks forward to it ending, being sober during the holidays can present another set of unique challenges. Parties and social gatherings where addictive substances are present and easily available can be common. Coupled with the wide range of emotions that often accompany the holiday season, both good and bad, successfully navigating addiction and the holidays can be a tricky one.
The Challenges of Addiction During the Holidays
Whether the holidays spring memories of good or bad, they are filled with a number of emotions. The holiday season also tends to be full of social drinking, whether it be a champagne toast at midnight on New Year’s Eve, some spiked eggnog at Christmas, cocktail hour at the company holiday party, or just alcohol being present during times of rest this time of year. For those who aren’t in recovery or don’t suffer from substance abuse, alcohol being present may not be an issue around the holidays.
But for those who are newly sober or working to maintain long-term sobriety, it’s a different story. The holidays may bring back bad memories from the days when a person was consuming addictive substances. They may also just not be comfortable being around alcohol and people drinking.
It’s important to remember that while the holidays may be a challenging time, it’s also something that (thanks to the tools available to learn within recovery and treatment programs) a person can manage effectively. It just requires knowledge and planning for the emotions that may come up during this time of year.
Challenges that may come up for people in recovery during the holidays include:
On top of the emotional triggers that often come with the holidays, there’s also the fact that addictive substances can be more present and available than at other times during the year. The sight, smell, or even just the presence of any number of substances can act as powerful triggers. This coupled with the heightened emotional triggers of the holidays can create an environment ripe for relapse.
Even if you aren’t overly social throughout the year, during the holidays there is almost this pressure to be social. There are family gatherings, friend get-togethers, company holiday parties, and a number of other social events that you may be expected to attend over the next few weeks. Feeling less than merry at holiday celebrations (or simply wanting time to yourself) may cause social tension.
Many holiday events are likely to have alcohol present. While those closest to you may be aware of your sobriety, holiday gatherings tend to also have people at them that you may not know or who may not know you are sober. They may try to offer you a drink or react negatively to you explaining your sobriety. There may be fear of committing a social faux pas by refusing drinks in certain settings.
Family gatherings can be particularly difficult for those who are newly sober, especially if they have not successfully repaired relationships that were damaged during their active addiction. Even for those who have been sober for a while, some family or romantic relationships are not repairable immediately (or ever) due to addiction. This can make visits with certain family members difficult, and there may be temptation to numb feelings or dissolve barriers with substances.
Not everyone has people in their lives that they can spend the holidays with. For those people, the holidays can amplify feelings of loneliness, which is a common trigger for substance use. For people not in romantic relationships, there may be pressure to have a partner during “cuffing season.” This can be even more difficult for someone who previously turned to substances like drugs or alcohol to get you through the holidays.
The Importance of a Support System
Having a strong support system is crucial to successfully navigating your sobriety throughout the year and the holidays are no different. If anything, having that support system available to lean on is even more crucial during the holidays.
With that in mind, here are some things you can do this holiday season as it relates to your support system:
- Lean on those closest to you – Call on your friends and family and let them know that you may need to communicate extra during the holidays. Explain the reasons why, whether it is to help you navigate social situations or simply be a source of comfort.
- Set up alternate celebrations: If you have time and capacity, set up a gathering with your support system to celebrate the holidays in a more casual setting (or in a way that doesn’t mention the holidays at all). Even if it’s virtual or a short hangout, it may have a very restorative effect.
- Go to meetings – Many support groups (such as AA) provide additional meeting opportunities during the holidays. Whether you are at home or traveling, it’s possible to find out where these holiday meetings are taking place in case you need to attend one.
- Call on your accountability partner – If you have an accountability partner, this time of year is when they can be a great source of support. Make sure to communicate openly with them, especially if you are in a situation where you feel particularly overwhelmed or tempted to use substances.
How to Cope with Triggers During the Holidays
Addiction treatment can teach you a lot about ourselves. Not only does it help us better understand what led to the development of our substance issues, but it also teaches us ways to handle triggers and situations in a more healthy way, without feeling the need to turn to drugs or alcohol.
While triggers are inevitable, especially this time of year, getting ahead of them and being proactive can be a great way to manage them in a healthy manner. Here are some things you can do to help battle some of those triggers:
- Have Non-Alcoholic Drinks: Whether you bring your own or check if they are available beforehand, having a drink in your hand at a gathering can help reduce awkward questions or offers of alcohol.
- Set Boundaries: Decide in advance which events you’ll attend and which you’ll decline. If an environment feels unsafe or overwhelming, it’s okay to decline an invitation.
- Have an Exit Strategy: If you start to feel triggered or uncomfortable in a situation, know how you’ll leave the situation. Have this plan set up in advance so if the time comes, you can move quickly.
- Establish a “pit stop”: When you arrive at an event, find somewhere you can retreat to if you feel overwhelmed and need a break. This could be a bathroom, outdoor patio, or a seat in front of the fireplace. This can be very helpful if you anticipate feeling stress but feel leaving early would not go over well.
- Utilize Mindfulness Techniques: Mindfulness techniques (such as meditation and deep breathing) can be particularly useful this time of year. If you find yourself feeling overwhelmed at all, take a few moments to yourself, take some deep breaths, and collect your thoughts before deciding how to respond.
- Have a Go-To Phrase: Develop a phrase that reminds you of your commitment to sobriety and repeat it to yourself when faced with temptation. It may help you remember the reasons you committed to sobriety and why they still matter beyond one night.
Self-Care During the Holidays
Ultimately, as is the case with the rest of the year, maintaining your sobriety during the holidays is prioritizing yourself and your needs. One of the ways you can do this is by practicing self-care. This may include doing the following:
The holiday season often comes with a packed schedule, but it’s important to make time for rest. Lack of sleep can make you more vulnerable to cravings and emotional stress. Make sure you stick to your normal sleep schedule as much as possible and take breaks during the day when needed to recharge.
Thile it may be more of a challenge this time of year, it’s important to maintain your normal wellness routine as much as possible over the next few weeks. This can include things like doing normal exercise activities or sticking to healthy eating habits.
It’s easy to overextend yourself during the holidays, but doing so can lead to burnout. Be realistic about what you can handle, and don’t hesitate to say no when necessary. Less burnout means less of a chance of lapsing into destructive habits to self-medicate against stress.
While the holidays are often a time for doing things for others, make sure you save time during the day to do things purely because you like to do them. Whether it’s baking, crafting, or watching holiday movies, prioritizing your own holiday cheer can help lift your spirits and reduce stress.
Heal From Addiction and Learn More About Addiction and the Holidays at Magnolia City Detox
Navigating the holidays while maintaining sobriety is no small feat, but it’s an achievable goal with the right mindset and support. At Magnolia City Detox, we understand the unique challenges that come with the holiday season. Our compassionate team is here to provide the tools, resources, and support you need to overcome addiction and build a fulfilling life in recovery.
For more information on our services, or to learn more about how we can help you successfully beyond a life of sobriety past this holiday season, contact us today.
