The holiday season is meant to be joyous, but for those in recovery, it can be a minefield of temptations and anxiety. However, with the right preparation and mindset, your sober Christmas can be a time of personal growth and genuine happiness.
Why relapse is more likely over Christmas and New Year
The holiday season, with its focus on togetherness and celebration, can be particularly challenging for those in recovery. The social pressure to join in festivities, often centred around drinking, can be emotionally and physically draining, increasing stress—one of the most common triggers for relapse. For some, the holidays amplify feelings of loneliness and isolation, with fears that socialising might threaten their sobriety, leading to self-medication and potential relapse.
However, avoiding the holiday spirit is not the solution. Engaging in sober activities, spending time with supportive loved ones, and building healthy relationships can provide joy and comfort. The key is finding balance and establishing strategies to enjoy the season while maintaining your recovery. Here are some practical tips to help you stay committed to your sobriety during the festive period.
Know your triggers
A critical step in maintaining sobriety is understanding what situations or people might prompt you to relapse. Triggers can include certain environments, or specific relationships or emotions that may have previously led you to use substances. A well-thought-out relapse prevention plan should identify these triggers and outline coping strategies to help manage them.
Prioritise your needs
Remember that your health and recovery come first, and it is perfectly acceptable to say no to invitations that might threaten your progress. While the holidays are often seen as a time to be social and attend numerous gatherings, barely any event is a must-attend. If a certain activity causes anxiety, stress, or fear of relapse, simply decline. Saying no without feeling guilty or needing to justify your decision is crucial for protecting your mental and physical well-being.
Set clear boundaries
Establishing boundaries is vital for anyone in recovery. Communicate openly with friends and family about what you are comfortable with and what situations you would prefer to avoid. Let them know that your recovery is your top priority, and ask for their understanding and support. By being clear about your limits, you protect yourself from environments that could trigger cravings or lead to emotional discomfort.
Have an exit strategy
Before attending any event, plan a way to leave if you start feeling overwhelmed or triggered. Whether it is driving yourself so you can leave whenever you want or having a friend on standby to pick you up, knowing you have an exit plan in place can reduce anxiety and provide a sense of control.
Practice self-care
Ensure you are getting enough rest, eating nutritious meals, and finding time for activities that help you relax and stay grounded. Regular exercise, practicing mindfulness, or indulging in a favourite hobby can help you manage stress and maintain a positive outlook.
Stick to your routine
Maintaining a sense of normalcy by adhering to your daily routine can provide comfort and stability. Moreover, keep attending support meetings, therapy sessions, and any other regular commitments that help reinforce your recovery. Regular routines can serve as a grounding force amid the holiday chaos, helping you manage stress and reducing the likelihood of being caught off guard by unexpected triggers.
Bring (or order) your own drink
If you know you will be attending events where alcohol is served, consider bringing or ordering your own non-alcoholic drink. Having something to sip on not only makes you feel more comfortable but also reduces the chances of someone offering you an alcoholic beverage or accidentally ordering one on your behalf.
Have your responses ready
Whether you are declining an invitation or turning down a drink, someone may ask you why. Having responses ready in advance can help you handle these questions with ease and confidence. Simple replies like “I’m not drinking tonight” or “I’m driving” are often enough. Keep in mind that you do not owe anyone a detailed explanation. If someone pushes for more information, assertively but courteously remind them to respect your decision.
Build a support network
Surround yourself with friends, family members, or sponsors who understand your journey and can provide encouragement and advice. If your current social circle is not supportive, consider attending support group meetings to connect with others who share similar experiences. These connections can be invaluable, especially during times when you feel vulnerable or tempted.
Limit social media use
According to research, hows that excessive social media use during the holiday season can lead to increased feelings of unhappiness. Social media often amplifies feelings of inadequacy and isolation, especially when you see others sharing festive celebrations that seem perfect. If scrolling through feeds leaves you feeling down or triggers cravings, consider stepping away. Focus on being present in your own life and appreciating the joy of your own experiences, rather than wishing you were living someone else’s reality.
Create new traditions
While Christmas is a time for traditions, not all of them may be conducive to your recovery. To fully recover, habits must change, including letting go of old, harmful routines. If you find yourself feeling nostalgic about the “good times” of past substance use, stop those thoughts immediately. Play the scenario forward to the next day, remembering the pain and consequences that always followed. This awareness keeps you grounded in reality and helps you stay a step ahead of your addiction. Holidays are a perfect time to start new traditions that align with your goals. Whether it is volunteering for a charitable cause, or hosting a sober gathering, activities that bring joy and meaning help you break free from past behaviours and create positive memories associated with your sobriety journey.
Support from NEOVIVA during the holidays
At NEOVIVA, our mission is straightforward yet deeply impactful: to transform lives. Our clinic is open all year round to support you in achieving and maintaining abstinence as the cornerstone of your recovery. Reach out to us anytime, and we will be ready to listen and help you on your path to lasting change.
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