If you’re in recovery, the holiday season can throw a lot of challenges your way. This time of year, from interactions with your family to social celebrations to changes in your routine, can be stressful. That can make it harder to stay sober.
It’s important to recognize that the season can be challenging, so you can be prepared with strategies that can help you stay in recovery. It may help to focus on planning for possible triggers, what you’ll do at parties and gatherings and how to connect with support.
Krista LaBruzzo, MD, an addiction medicine specialist with Banner - University Medicine, offered more strategies and tips for staying sober this time of year.
Try to identify your triggers
Triggers are anything that can cause a craving. They can be people, places, things or emotions that remind you of your past or make you feel vulnerable. You might come across these triggers during the holidays:
- Grief: “The holidays can be a time where we grieve the loss of a loved one,” Dr. LaBruzzo said.
- Family: You may have increased contact with your parents or other family members.
- Ads and commercials for alcohol: “Our culture uses alcohol to celebrate and this can be triggering and unavoidable,” Dr. LaBruzzo said.
- Locations: Holiday activities may take place at bars or places where you’re more likely to use drugs.
- Objects: Things like bottle openers, syringes, needles or tin foil may trigger you.
- Boredom: You might be working less and not keeping to your regular schedule.
- Travel: Having to go to other locations can be stressful, especially this time of year.
- Money: You may overspend during the holidays and feel financial strain.
- Emotions: The holidays may increase your feelings of depression, anxiety or stress.
Ideally, you want to know your triggers so you can expect and prepare for them. But you might not always know what triggers you. Talking to a counselor or family member can help you pinpoint the triggers you struggle with.
How to cope with holiday season triggers
“I think it’s always best to anticipate that the holidays might be more difficult and you will have triggers,” Dr. LaBruzzo said. “When you’re in addiction recovery, you’ll want to put some coping methods in place ahead of time so you’re prepared to set boundaries, avoid certain situations and be prepared to respond to challenges.”
Here are some strategies to consider:
- Journaling: Keep track of triggers when you identify them and list ways to deal with them.
- Healthy routines: Get enough sleep, choose healthy foods, include some physical activity in your days and prioritize the things that keep you sober.
- Distraction: Spend time on hobbies, attend support group meetings or connect with friends or family members who understand your situation. “Be honest with your support network about how you’re feeling whether you’re triggered or stressed,” Dr. LaBruzzo said.
- Have someone you trust monitor you: “Those closest to us sometimes notice slight changes in mental health, mood or stress before we do,” she said.
- Get professional support: If you’re struggling to manage triggers on your own, get guidance from a counselor or therapist.
Navigating holiday events
Holiday parties can be among the most challenging things you face when you’re staying sober. Remember, it’s OK to skip events.
“You don't have to be OK with going to a bar and watching other people drink. It doesn't mean you aren't strong in your recovery if you aren't able to do that. Prioritize yourself and be honest about situations that could be problematic for you,” Dr. LaBruzzo said.
If you expect that the event will involve substances or situations that might trigger cravings or the setting feels too risky or uncomfortable, it might be best to skip it. If your loved ones and colleagues drink a lot, be honest and tell them it’s healthier for you to stay away from alcohol.
Make a plan for saying no at holiday events. “If you do decide to go to a social gathering where an unhealthy relationship or alcohol may be involved, feel empowered to tell people, ‘I don't drink’ or ‘Alcohol isn't healthy for me.’ Addiction is a chronic disease, and you can be a part of reducing the stigma surrounding it,” Dr. LaBruzzo said.
Other phrases you may want to use include:
- No, thank you.
- I’m not drinking anymore.
- I’m in recovery.
- I’m choosing not to use substances.
- I’m focusing on my health right now.
With responses like these, you share your commitment to sobriety without feeling like you need to justify your decision. You don’t owe anyone an explanation for your decision to stay sober, but some people may not respect your decision. Be ready to repeat your boundaries as needed and plan to remove yourself from a situation if you must.
It can be empowering to be public about your recovery, but it may be hard to get to that point. Drinking a mocktail or a festive nonalcoholic beverage can keep people from offering you a drink, and having a drink in hand can help you feel included.
You may also want to bring a sponsor or supportive friend to these gatherings or have someone you know you can call. Surrounding yourself with people who support and understand you will help you feel safe.
Put your mental health and well-being first
The holiday season can be stressful for lots of people, and that’s especially true when you’re trying to stay sober during the holidays.
“Keep your routine and continue to do what works for you. If you need to, increase your visits with your doctor or counselor in anticipation of increased triggers and stress. Surround yourself with your support network and keep them updated on how you're feeling. You don't have to struggle alone,” Dr. LaBruzzo said.
It may help to:
- Practice techniques that help you stay calm and centered, like deep breathing, meditation or mindfulness.
- Set realistic expectations to help lower stress.
- Increase your journaling to help process emotions, reflect on your experiences, explore your feelings and track your progress in recovery.
- Make time for hobbies and self-care activities that bring you joy and relaxation.
- Join social media groups, in-person or online support groups or attend Alcoholics Anonymous (AA) or Narcotics Anonymous (NA) meetings.
- Seek help if you’re struggling to manage your mental health or if feelings of depression or other strong emotions are overwhelming. You may want to reach out to your counselor or therapist, local addiction support services or the Substance Abuse and Mental Health Services Administration (SAMHSA) national helpline at 800-662-HELP (4357).
The bottom line
If you’re recovering from addiction, the holidays can be a challenging time. But by identifying your triggers, managing social situations and planning to say no, you can enjoy the holidays and stay sober.
To find the resources and support you need to manage your addiction treatment and recovery and avoid relapse, reach out to a Banner behavioral health specialist or call our appointment line at 800-254-4357.
