The holiday season is a time for fun, but it can also bring extra stress that can affect those in recovery.
The holidays can make people feel more stressed and ill at ease. This affects almost everyone, not just people who are recovering from challenges.
A survey by the American Psychological Association in 2023 found that around 41% of people said they feel more pressure during this time of year. Some main sources of stress include high expectations, overeating, and worries about money.
Therapists say that it is common for many to feel down during the holidays, which is often referred to as the “holiday blues.” When you put too much pressure on yourself to have a perfect holiday, it can result in disappointment and anxiety. If you see any of the following signs or feelings, you might be dealing with stress from the holidays:
- You’re having a hard time feeling excited about the holidays.
- You’re experiencing loss or mourning.
- You are staying away from holiday activities.
- You feel stressed about picking the right gifts.
- You’re feeling alone or cut off from others.
- You’re putting a hold on your usual activities, promises and daily routines.
Doctors say that before a person goes back to using drugs or alcohol, there are usually several signs to watch for. Recognizing these signs early and using healthy ways to cope can lower the chance of relapsing.
Holiday parties, family gatherings, traveling, feeling alone, and pressure to enjoy the “holiday spirit” are some things that can cause stress and lead to a relapse. It seems like society encourages activities like heavy drinking during the holidays, which makes it tougher to avoid drinking triggers at social events.
No matter how far along you are in your recovery, this time of year can be tough if you’re trying to avoid drugs or alcohol. Here are some tips to help you reduce the risk of going back to those old patterns, according to the experts:
Keep your daily habits the same to help you stay focused on your goals.
Make sure to get enough sleep, exercise regularly, eat healthy foods, and take some time for yourself.
- Plan to spend time with others so you don’t feel alone.
- It’s important to set limits with people to take care of yourself. This could mean saying no to invitations and avoiding holiday parties where there’s a lot of drinking.
- Make sure to have practical goals for yourself and accept that not everything will happen the way you want it to.
- Come up with new holiday traditions that don’t include drugs or alcohol.
- Stay away from places or situations that you know are triggering.
- When you feel cravings, reach out to friends, family or your sponsor until these feelings become easier to handle.
- Keep your sponsor’s phone number handy and make a list of other sober friends you can call for support when you need it.
- If you’re going out of town, find a support meeting for recovery that is close to you.
Seasonal Prevention and Intervention Strategies
During the busy holiday season, it can be easy to overlook your recovery routine, so it’s important to focus on your wellbeing and stick to your strategies. For instance, sometimes, you might need to miss a holiday gathering in order to attend a counseling session or a support group. The people who really care about you will understand if you skip a holiday meal to take care of your mental health. And if you take medication, make sure to take it on time.
Cognitive-behavioral strategies are useful during the holidays, especially when negative thoughts can raise stress levels. For instance, if your in-laws make a negative remark about your cooking, you might start to see yourself as a bad cook. However, keep in mind that just because someone criticizes you, it doesn’t mean it’s true.
Learn how to change negative thoughts into positive messages you tell yourself. Give yourself a pat on the back for dealing with your in-laws well. Although it requires practice, changing negative thoughts can really help lower stress, anxiety, and depression and boost your self-esteem. Family issues can become very noticeable during the holidays, which can be hard for people working on their recovery. To remain focused during this sometimes stressful time, it’s important to find support if you need it.
Creating Nurturing Holiday Spaces
Although having family support is crucial for recovery, it’s essential to recognize that the dedication ultimately comes from within you. Nonetheless, family members can take several actions to show their support. You might suggest that your family keep holiday celebrations low-key if bigger gatherings tend to upset you. If they need to organize larger events that include alcohol, you can ask if it would be possible for you to sit this one out.
Make sure there are some drinks without alcohol available and have a way to leave if you need to. By sharing your needs and asking for some time alone, you can help your family set up a holiday that feels fun but also supports your recovery. It’s a good idea to include everyone in these plans so there are no unexpected situations or uncomfortable moments.
Preparing for the Near Future
A great way to handle holiday stress is to plan ahead. Choose specific days for visiting family, friends and holiday tasks. Creating lists can keep you organized and reduce the worry of rushing at the last minute. Also, don’t be afraid to ask for help.
During the holidays, feelings can become stronger. It’s important to take care of your emotions and clearly share your limits to stay calm and avoid any setbacks. When you’re very upset, you might feel overwhelmed. If your feelings are making it hard to think clearly, try using mindfulness techniques to help you feel more balanced. Pay attention to how you express yourself and remember that arguing or using hurtful words won’t do much to help yourself or the situation.
Instead of assuming the worst, believe that your family members are asking questions without any hidden agenda. Try to see things from their perspective, and don’t jump to conclusions about why they are asking.
Thinking Back on the Holiday Season
After the holiday season, take a moment to think about which ways of coping helped you and which ones didn’t. Make any necessary changes and create a plan for how to handle things in the future to support your recovery. You might want to write down your thoughts, feelings, and experiences so you can look back on them when planning for next year.
Helping Someone Who Is Having a Hard Time During the Holidays
If you want to help someone you care about who is having a difficult time during the holidays, it’s important to learn about addiction and recovery. Understanding their challenges can help you connect with them better.
At parties, suggest fun activities that don’t involve drinking or using substances. While it’s great to support them, remember to respect their right to make their own choices.
Looking Ahead: Optimism for the New Year
Once the fun and excitement of the holidays end, it’s normal to feel a little sad or let down. This feeling is known as the “post-holiday blues,” but it usually doesn’t last long.
Try to return to your usual daily habits as soon as you can, and understand that having less social interaction might make you feel mixed emotions. Follow your recovery plan and use the tools you have as part of taking care of yourself.
If you had a setback in your recovery during the holidays, don’t let it define who you are. Take the time to understand what caused it, and think of positive ways to handle similar situations in the future.
Personal growth is something everyone experiences, whether they are sober or not. It’s a continuous journey that helps you understand yourself better and improves your overall health and well-being.
Staying connected with others is crucial for your recovery. If you need support during the holidays, you can reach out to a mental health counselor or a treatment center.
Recovering from addiction can be tough, especially during this season, so it’s important to plan ahead, let others know what you require, stay away from things that upset you, and ask for help if you need it.
