From holiday parties laden with temptations to the emotional stress that often accompanies family gatherings, this time of year can be particularly triggering for people in recovery. The holidays can amplify feelings of loss, loneliness, and stress, making it a critical time to stay vigilant against the risks of relapse.
Strategies for Staying Sober During the Holidays
The presence of alcohol at celebrations, the cultural emphasis on indulgence, and even feelings of exclusion can all pose significant challenges. Recognizing these triggers and preparing to manage them is essential for maintaining your sobriety during this festive season.
Here are some effective strategies.
- Pre-event planning: Decide how you’ll stay sober before attending a holiday event. For instance, you could go to a 12-step meeting beforehand to reinforce your commitment to sobriety or discuss your game plan with your therapist.
- Bring a plus-one: Whenever possible, attend holiday gatherings with a sober friend or your sponsor. Having someone who understands your goals and can offer immediate support will be invaluable in moments of temptation.
- Control your transportation: Driving yourself to a gathering puts you in control, letting you leave early if you feel uncomfortable or triggered.
- Bookend events: Surround your attendance at an event with supportive check-ins. Call a friend or mentor before heading to the gathering and after leaving it. This practice, known as “bookending,” can provide an added layer of accountability.
- Set time limits: Determine in advance how long you will stay at the event. Knowing you only need to manage your triggers for a limited time can make the situation more manageable.
- Have an escape plan: Don’t feel guilty about excusing yourself if you start to feel too pressured or overwhelmed. Establish a code word with a friend or have a set check-in time to assess your state of mind.
Building Awareness and Support Networks
Part of successful relapse prevention during the holidays is recognizing your potential triggers and having tactics ready to address them.
- Stay connected: Keep in touch with your support network throughout the holiday season. Regular touchpoints can provide emotional support and deter feelings of isolation or exclusion.
- Practice self-care: Maintain your routine of exercise, meditation, and other self-care activities that benefit your mental and physical well-being.
- Seek professional help: If the holiday season is particularly challenging, consider scheduling extra therapy sessions or joining a support group specifically focused on managing holiday stress and triggers.
Effective, Evidence-Based Therapies for Women
Holidays can test your motivation to recover, but you can maintain your sobriety by having a game plan and sticking with it. The Pearl understands the complexities of staying substance-free during this festive season and are here for you every step of the way. Contact us for more information about our women’s-only Florida treatment program.
