Managing Recovery Over the Holidays

Managing Recovery Over the Holidays

A comprehensive guide to navigating the ups and downs of the festive season in addiction recovery.

— by Kyle Lakey

The festive season, a time of joy and celebration, can also be a challenging period for many individuals in recovery. Surrounded by high spirits, social gatherings, and time-honored traditions often associated with alcohol, one’s recovery journey can be threatened. However, with the right knowledge, preparation, and support, it is entirely possible to navigate this season successfully, maintaining your hard-earned progress in recovery and even growing stronger through the experience.

Understanding the Holiday Relapse Triggers

The festive season brings with it an array of potential triggers that can lead to a relapse. The emotional upheaval often stirred up by the holiday season, the stress related to planning and attending numerous events, and the social pressure to partake in alcohol-centric festivities are just a few examples. Recognizing these triggers is the first step toward managing them effectively. Knowledge is power, and being aware of these risks allows you to prepare strategies to navigate them safely.

Dealing with Holiday Stress and Emotions

The holiday season can bring a whirlwind of emotions and stress, both of which can be difficult to manage. However, taking time to address these feelings and deal with them in a healthy way is crucial for maintaining your sobriety. Techniques such as deep breathing exercises, practicing mindfulness, and expressing emotions in a healthy way, perhaps through journaling or talking to a trusted friend or therapist, can prove invaluable.

Navigating Family Dynamics

Family gatherings, while generally a source of happiness and support, can sometimes lead to stressful situations. It’s important to have strategies in place to manage these situations. This could involve setting clear boundaries with family members and advocating for your needs. Remember, your recovery is a priority, and it’s okay to put your well-being first.

Coping Strategies for Holiday Events

Holiday parties, while fun and joyous occasions, can pose significant challenges for those in recovery. However, there are practical measures you can take to safeguard your sobriety.

• Have a plan: Creating a few essential arrangements can help you establish a blueprint to navigate your social interactions. Think about when you will be arriving and leaving, what means of transport you’ll use, and what the conversation will be like when you are confronted with offers for substances.
• Have go-to nonalcoholic drinks: Take a refreshing soda, an alcohol-free mocktail, or even a nonalcoholic beer with you if you’re feeling up for it. Always having a non-alcoholic drink in hand can reduce the chances of someone offering you an alcoholic one.
• Stay mobile: Sitting still can make us feel anxious and prompt cravings. Get your body moving to help alleviate the mental strain. Try dancing, cooking, cleaning, going for a stroll, playing a game, or even doing some simple stretches. You’ll be less likely to entertain unhealthy thoughts that could have negative implications later on.
• Have sober friends for support: Bringing a sober friend along can provide you with moral support and an accountability partner. If you know the holidays may be difficult for you, let someone trustworthy know and ask them if they would be comfortable joining you or being available for a call if things get stressful.
• Have an exit strategy: Having an exit plan in case the situation becomes too overwhelming can be a lifesaver. If all else fails, consider politely declining invitations and taking some necessary time for yourself instead of attending the event.

Embracing Mindfulness and Practice Self-Care

Incorporating daily mindfulness practices into your routine can help keep you centered and grounded during the holidays. Simple practices like meditation, mindful eating, or even just taking a few minutes each day to breathe deeply and focus on the moment can make a big difference. Additionally, taking care of your physical health through balanced nutrition and regular exercise can play a significant role in strengthening your recovery.

Creating New, Sober Traditions

Creating new traditions that do not involve alcohol can be an empowering and enjoyable way to navigate the festive season soberly. These can include non-alcoholic holiday activities such as decorating, baking, volunteering, or attending community events. You can also focus on making new memories that reinforce your recovery journey and celebrating milestones in your sobriety, no matter how small they may seem.

Reflecting and Goal Setting for the New Year

As the year draws to a close, it’s a perfect time to reflect on your mental health and recovery journey so far and set goals for the coming year. Celebrate your achievements, and set realistic, supportive goals for your continued recovery. This process can reaffirm your commitment to sobriety and give you a positive outlook for the future.

Tips for Traveling in Recovery

Traveling, while an exciting adventure, can disrupt your routine and present unique challenges to maintaining sobriety. It’s important to plan ahead and think about how you will handle potential triggers and high-risk situations. Finding ways to stay connected to your support network even when away from home can also be a lifeline during this time.

Staying Connected with Support Networks

Maintaining connections with your support networks, including support groups and therapists, can provide a crucial lifeline during the holidays. These groups can offer advice, encouragement, and understanding during this potentially challenging time. Moreover, thanks to technology, virtual support options are also available for those who may not have access to in-person resources. The last thing you need when trying to avoid substance misuse is challenges from mental illness.

Addressing the Issue of Relapse

Relapse can be a part of the recovery journey, and it’s crucial to understand this. This understanding can help remove the stigma and shame often associated with relapse, making it easier to address if it does occur. If a relapse does occur, know that it doesn’t automatically put you back into active addiction, and it’s not the end of your recovery journey. It’s just a bump along the way. Knowing the steps to get back on track with addiction treatment can help you navigate this situation should it arise.

Stay Connected and Stay Supported

Remember, you are not alone in your journey. At Psyclarity Health, we can connect you to countless resources to help you navigate recovery during the festive season and beyond. Our team of recovery professionals is just a call away. Contact us if you need more information or if you simply need someone to talk to.