The holiday season can bring joy, connection, and celebration, but if you’re in recovery, it can also come with significant challenges. The holidays may trigger memories of past habits, old routines, or feelings of isolation and stress. With all the gatherings, pressures, and expectations, it’s easy to feel overwhelmed. But with a little planning and self-care, you can make it through the season while protecting your sobriety and your peace of mind.
Understand Your Holiday Triggers
One of the first steps in dealing with holiday triggers is to recognize them. Triggers can vary from person to person, and what affects someone else may not affect you in the same way. Reflect on your own experiences and identify situations or feelings that could potentially trigger cravings or make you feel vulnerable.
Common holiday triggers might include:
- Social gatherings with alcohol: Seeing others drink, or being offered a drink, can be tempting and uncomfortable, especially in a party setting.
- Family stress: Family gatherings can sometimes bring up old emotions, conflicts, or anxieties.
- Loneliness or isolation: The holidays often emphasize togetherness, but this can feel painful if you’re away from family or if you feel isolated in your recovery.
- Financial pressures: Gift-giving and holiday expenses can add stress to an already challenging time.
- Nostalgia or past memories: Holidays may bring back difficult memories of previous years or celebrations when you were still using substances.
Create a Plan for Social Gatherings
Social events are often a significant part of the holiday season, and while they can be enjoyable, they can also be stressful if you’re in recovery. Going into gatherings with a plan can help you stay focused and prepared.
- Bring your own non-alcoholic beverage: Holding a drink that you’re comfortable with, such as sparkling water, soda, or a mocktail, can help prevent others from offering you alcohol and give you something familiar to sip on.
- Arrive with a trusted friend: If possible, bring someone who understands your recovery journey. Having someone supportive by your side can help you feel grounded and less alone.
- Practice responses for when you’re offered a drink: Having a firm response ready can make it easier to say no. You can say something simple like, “No thanks, I’m good with this,” or “I’m not drinking tonight.”
- Set a time limit: Decide in advance how long you’ll stay at the event, especially if it feels overwhelming. Permit yourself to leave whenever you feel it’s best for your well-being.
Reach Out to Your Support System
Your support network may include friends, family, your sponsor, a 12-step support group such as AA or NA, or a therapist. Your support system can be a lifeline during the holidays. When things feel tough, reaching out to others can help keep you grounded and remind you that you’re not alone.
Create New Sober Traditions
If certain holiday traditions are linked to past habits or substance use, it may be time to create new traditions that fit into your recovery. Finding joy in new activities can shift your focus away from old routines and help you build positive memories around the holidays. Some new traditions may include:
- Host a sober gathering: Invite friends or family over for a holiday movie night, game night, or potluck where everyone knows it’s a sober event. You can even serve a festive mocktail at the gathering.
- Volunteer: Many community organizations need extra help during the holiday season. Volunteering can offer a sense of purpose and connection, making it a meaningful way to spend your time while giving back.
- Take up a creative project: Whether it’s crafting holiday cards, baking treats, or decorating your home for the holidays, engaging in creative activities can help you relax and feel festive without relying on old habits.
Don’t Forget to Practice Self-Care
Self-care is vital for maintaining emotional balance, and it’s especially important during the holidays when stress can run high. Taking time to care for your mind and body can keep you grounded and resilient. Try to maintain your usual daily routines, especially if they involve exercise, meditation, journaling, or other practices that help you stay centered.
In addition, getting enough sleep is vital, especially during the hectic holiday season. Lack of sleep can make you more vulnerable to stress and cravings. Try to get a full night’s rest whenever possible.
Setting Boundaries
The holidays often come with obligations and expectations, and it’s easy to feel overwhelmed trying to meet everyone’s demands. Setting boundaries helps protect your mental health and keeps you from becoming overly stressed. If an event doesn’t feel safe or supportive for your recovery, it’s okay to say no. Remind yourself that it’s okay to put your recovery first, even if others don’t understand. Your well-being is the most important thing, and you don’t have to explain your decisions to anyone.
Celebrate Your Progress
It’s easy to get lost in the holiday hustle, but taking time to celebrate your progress can reinforce your commitment to sobriety. Reflect on how far you’ve come and acknowledge the steps you’ve taken to build a better life. Whether it’s getting through a challenging day or choosing not to attend a triggering event, each step forward is a success worth celebrating.
Reach Out for Help
If you find yourself struggling, don’t hesitate to reach out for additional support. The holiday season can be challenging, and it’s okay to ask for help when you need it. At Mountain Laurel Recovery Center in Westfield, Pennsylvania, we offer a variety of programs and services to provide the support you need. Please contact us to learn more.