Regardless of which holiday you observe, this season can be particularly challenging if you’re in recovery from drug or alcohol addiction. The combination of family gatherings, crowded airports, and high expenses can create significant stress that may increase the risk of relapse.
Going through the holidays without a solid support network or a relapse prevention plan can be especially dangerous, particularly if you’ve recently finished rehab. If you’re concerned about staying sober during this time, here’s a comprehensive guide to help you safely navigate the end of the year while maintaining your sobriety.
1. Develop a Sober Strategy
It’s essential to have a plan in place to safeguard your sobriety before attending any holiday event that could potentially lead to a relapse. This might involve attending a 12-step meeting with your sponsor or a sober friend before or after the event, or ensuring you can leave the gathering if needed. Consider these effective sober strategies:
2. Stay Away from Known Triggers
Although it may seem obvious, it’s important to reinforce the idea of avoiding situations with triggers. If you know a particular scenario might lead to temptation, either steer clear or minimize your exposure. For instance, if your Uncle Sam tends to mock your recovery or offer you alcohol, it’s best to avoid him. Similarly, if your former party friends invite you to hang out and you know substances will be present, simply decline. If the office holiday party is likely to involve heavy drinking, consider making a quick appearance and leaving before things escalate.
3. Remember, You Can Say No
It’s crucial to understand that during the holidays, you’re allowed to say no. While family and friends are important if visiting them might put your recovery at risk, prioritize your health. Your loved ones may not fully understand, but your recovery should come before holiday obligations. Likewise, if staying home alone during this time could also be a trigger, reach out to someone you trust to spend time with or join their celebrations.
4. Establish Boundaries for Events
Before attending holiday gatherings, it’s important to set clear boundaries, regardless of whether your family fully respects them. You can request things like “please don’t offer me alcohol,” “please don’t invite this person,” or “please let me smoke outside.” While family members may or may not honor these requests, by clearly stating your boundaries upfront, you’ll be justified in leaving if they’re crossed.
5. Ensure You Have Your Own Transportation
Having your own transportation is essential. Not only does it serve as a deterrent to using substances, as you’ll need to drive home during a time when DUI arrests are high, but it also provides a quick exit if the situation becomes overwhelming. If you anticipate needing an escape, plan ahead by identifying a backup location or a friend’s house to retreat to if necessary.
6. Bring a Supportive Friend or Loved One
Consider inviting a friend or partner who supports your recovery. Having someone by your side who you can confide in and lean on during challenging moments over the holidays can be incredibly helpful.
7. Take a Moment for a Reality Check
If you’re feeling anxious or stressed about the holiday season, consider talking with a sponsor, friend, or therapist who understands your recovery journey. Share your worries—they are likely experiencing similar holiday stresses themselves. Recognizing that everyone feels pressure during the holidays can help reduce your expectations and encourage self-compassion.
Instead of approaching holiday events feeling defensive or anxious, try to attend with an open mind and a positive outlook. Reflect on what you’re grateful for this season—whether it’s time off work, reconnecting with family and friends, or enjoying good food. Celebrate the progress you’ve made in your recovery and take pride in your achievements.
8. Designate a Safe Space
If you anticipate that being around your family might be triggering, designate a nearby safe space where you can retreat if needed. This could be a room, your car, the garage, or even a close friend’s house. Having a place to regroup, recharge, and de-stress will give you a refuge to manage overwhelming feelings and maintain your composure.
9. Create New (Sober) Traditions
While not essential to your recovery, starting new, sober traditions can enhance your enjoyment of the holidays. Consider hosting your own sober holiday gathering, trying out new board games, setting up a crafts table, going ice skating, or volunteering. Engaging in these activities will not only bring you joy but also reinforce your commitment to staying sober while spreading happiness to others.
The holiday season offers numerous opportunities for spiritual growth and community service. You might serve meals at a homeless shelter, offer support to newcomers at AA or NA meetings, or spend time with a neighbor. Finding ways to give back and be of service can enrich your holiday experience and support your recovery journey.
10. Avoid Using the Holidays to Address Past Grievances
The holiday season might feel like an opportunity to confront unresolved issues with family members, but it’s not the ideal time for addressing past grievances. Avoid using this period to ask family members to account for past hurts or to criticize yourself for how your addiction has impacted them. Instead, approach the holidays with kindness towards yourself and your family.
11. Keep Up with Exercise
During the holidays, it’s common to let go of healthy routines, but maintaining your exercise regimen—whether it’s yoga, weightlifting, or running—is crucial. Exercise helps manage stress, relieve tension, and work off the extra holiday indulgence. Prioritizing physical activity can be a vital component of maintaining your well-being during this busy season.
12. Avoid H.A.L.T.
H.A.L.T. stands for Hungry, Angry, Lonely, Tired. To manage these states effectively, address each one as it arises: eat if you’re hungry, discuss your feelings if you’re angry, reach out to a sponsor, or friend, or attend a meeting if you’re feeling lonely, and rest if you’re tired. The holiday season should be about enjoying a break, so ensure you’re physically and emotionally well to better handle stress. Make time for personal reflection, relaxation, and spiritual nourishment.
Next Steps
Although the holidays can be challenging, you don’t have to navigate recovery alone. Many people face similar experiences, and numerous support groups and resources are available to assist in your journey. Sunrise Recovery in Jeffersonville Indiana offers drug and alcohol recovery centers to help individuals take initial steps toward lasting sobriety. Our therapy programs aim to help patients understand and address past issues, ultimately leading to a fulfilling, substance-free life. Our dedicated staff is skilled in providing residential treatment, individual and group therapy, intensive outpatient programs, and detox services.
