Maintaining holiday sobriety is a challenge that can put your addiction recovery to the test. The holiday season is often considered the most wonderful time of the year, but for many, it can also represent stress and social pressure. Nearly 90% of Americans say that they experience stress during the holidays. For someone with an addiction, this can quickly spiral into cravings that could lead to relapse as managing holiday stress can get overwhelming.[1]
Although it’s not always possible to prevent triggers and stop cravings from occurring, being prepared to face holiday stress can make a world of difference. Here’s what you can do to foster healthy habits and give yourself the tools you need to stay sober during the holidays.
The Challenges of Maintaining Holiday Sobriety
The holiday season means stepping out of your usual routine to spend time with friends and family. If you’ve recently completed treatment, this may not be as relaxing as it is for other people. You may face uncomfortable conversations with family members and could still have unresolved interpersonal conflicts that could make get-togethers tough.
Added to this is the expectation of needing the season to be perfect. Keeping a jolly spirit 24/7 can strain your mental health and add to the stress you feel. You may also have the pressure of being invited to holiday parties and other events where alcohol is often available. Just being around alcohol can be enough to start cravings that can lead to a relapse.
You might also face social pressure from people who may not know you’re in recovery or those who don’t realize how serious your struggle is. All of these factors combined can spike your stress levels and make it much easier for you to relapse. Fortunately, there are some tips for managing holiday stress that you can use to help you stay sober.
Tips for Staying Sober and Managing Holiday Stress
As the holidays approach, keeping a few strategies in mind can help you celebrate the holidays while remaining sober.
Plan for Difficult Situations
While you can’t predict every stressful moment you may have during the holidays, there are common situations that you know might cause distress. By understanding what your triggers are, you can help make plans around them. For example, if you’re invited to a holiday event where you know a triggering person will be present, you can decide whether to go depending on your state of mind.
If you do find yourself in high-risk situations, you want to have a plan of action ready. Try to recognize when you may need time on your own and even when leaving the situation may be more helpful.
Practice Mindfulness
An excellent way of managing holiday stress is to perfect your mindfulness strategies. Engaging in deep breathing exercises when you feel overwhelmed and practicing body scans can help you stay in the present and prevent anxiety from escalating. If you begin struggling, take a moment for yourself to allow your mind and body to stabilize.
Focus on Self-Care
Self-care is essential for managing stress. Not getting enough sleep and not eating correctly can all put additional strain on your already overwhelmed body and mind. During the holidays, it’s common for people to get less sleep than they usually do and to eat sugary and otherwise unhealthy foods. You want to continue giving your body the nutrients it needs to keep healing.
Have a Support System
If you find yourself struggling, you need to have people you can rely on in your corner. Make sure you have family members you can speak with or someone to contact in your recovery care team. If you have a sponsor, it’s always a good option to let them know if you’ll be attending a holiday event or if you may run into high-risk situations. That can ensure that they’re available in case you need their support.
It’s also important to attend any 12-step programs you’re a part of during the holiday season. Because there are meetings throughout the country, you can make this program part of your holidays even if you’re traveling.
Set Boundaries to Manage Holiday Stress
Another important way to manage holiday stress and social pressure is to set clear boundaries. Make sure to communicate these boundaries with family members and friends so that there’s no confusion. Let them know if there are discussions or behaviors that can be triggering, and tell them if there are jokes or comments about your alcohol or drug use that you don’t want to hear.
Remember that you need to stick to your boundaries. If someone crosses one, let them know that they’ve done so and follow through on what you said you’d do if your boundaries weren’t respected.
Plan Sober Events
Not everything has to involve alcohol. Encourage family and friends to participate in fun and sober activities, like going to the movies, crafting, or even giving back to the community by volunteering at shelters.
Managing Holiday Stress With the Right Support
After completing addiction treatment, it can be tough to reintegrate into regular life, especially around the holiday season. If you’re worried about maintaining your holiday sobriety, knowing there’s help available is essential.
At Connecticut Center for Recovery, we offer top-quality extended care services that can help you better manage the obstacles the holidays can bring. Contact our team to learn more about our treatment options today.
Sources:
[1] https://www.apa.org/news/press/releases/2023/11/holiday-season-stress
Alexis earned both a B.S. in Psychology and a B.S. in Family and Child Sciences from Florida State University and an M.A. in Marriage and Family Therapy from the University of San Diego. She holds licenses in Marriage and Family Therapy in Florida, Connecticut, and Massachusetts and is also a member of the American Association for Marriage and Family Therapy (AAMFT).
Alexis works with families, couples, children, and groups and also has a sub-specialty in addiction and recovery. She utilizes an integrated, systemic approach to counseling; empowering people to define what is not working for them in their lives and to discover the possibilities for making life work. In doing this, clients are guided towards identifying their strengths, accessing their resources, tapping into their potential for success, and taking action toward achieving their desired goals.
Alexis also has extensive experience in the administration of behavioral health organizations. She has developed, built, and supervised several facilities encompassing all levels of care while leading them through state licensing and The Joint Commission accreditation process.
