Phoenix Friday: Holiday Relapse Resistance

The holiday season is typically a time of glad tidings and good cheer, but for people in recovery from addiction, it can be an especially trying time to stay healthy and sober.

Unreasonable expectations, an influx of commitments, unhealthy diets, financial stressors and resulting fatigue can be an emotional strain on anyone. COVID restrictions and busy schedules can add to the those already existent stress levels. Additionally, this may include spending the holidays away from a recovery support system and routine, which can increase vulnerability of relapse. Holiday customs, childhood memories and traditional gatherings associated with past use can also trigger emotions and jeopardize recovery.

Fortunately, there are ways to prepare for such a challenging time and protect the gift of sobriety! Below are seven practical tips to avoid relapse and maintain sobriety during the holidays:

1) Plan Ahead: Develop a plan to support sobriety ahead of ANY holiday event that has potential of triggering relapse. This may include attending a 12-Step meeting before or after an event, attending the event with a sponsor or trusted support, or ensuring flexibility that doesn’t include relying on others (transportation, etc.) prior to leaving the event, if triggered. This may also include an approach known as “bookending” in which a phone call is made to a recovery support before and after the event. Be conscious of time spent in stressful situations or with difficult individuals and ALWAYS have an escape plan. This approach is founded in the importance of remaining aware of people, places, and things that are potential triggers to relapse.

2) Attitude: Maintain regular communication with a sponsor, trusted friend, or addiction professional about emotions that arise, especially if traumatic experiences are triggered. Also, remember that family, friends, co-workers and others are very likely feeling the same holiday stress. This alone will help in managing related perspective, expectations, and patience. Most important are efforts to be intentional about being open, accepting and positive while focusing on the spirit of the season.

Additionally, be aware that some in recovery are more vulnerable of relapse AFTER the holiday season. This is often a result of an associated buildup of stress and resentment that triggers rationalizations, denial and eventual relapse. The relapse is typically based in a victim mentality that justifies substance use as a reward for successfully managing related stressors. Remember, the disease of addiction is no discriminator of individuals or seasons and requires a one-day-at-a-time approach to manage.

3) Serve Others: The holidays offer a wide variety of opportunities to serve others and develop individual gratitude and joy. Although such a new experience requires a lot of courage for some, it is an incredibly powerful vehicle for strengthening a recovery journey. Seek means of serving others via local homeless shelters, AA/NA/Celebrate Recovery, etc. meetings, churches, or time with a neighbor, etc. Bottom line…there are MANY opportunities available to pay forward what has been gained in recovery!

4) Be Mindful: At any holiday event, it may be helpful to have a beverage in-hand so as to avoid being offered an alcoholic drink. When ordering a drink, pay close attention to how it is being made as others may assume that alcohol is preferred. If an alcoholic drink is accidentally consumed (unlabeled cups, etc.), it doesn’t necessarily mean relapse! Be careful not to rationalize such an incident in a way that supports a return to drinking. Instead, share about the situation with someone that understands addiction and recovery for immediate support. A mistake is NOT a relapse but it can lead to one if kept a secret!

5) Avoid Risks: Be familiar with individuals that may be a trigger such as an Aunt seeking a “rehab update” or that Uncle that’s always offering a stiff drink. If any scheduled event is known for alcohol or substance use and you must attend, make a brief appearance (15-30 minutes) or make alternate plans. There is no need to “power through”. Safeguarding recovery to ensure continued sobriety MUST come first.

6) Self-care: Celebrate the holiday season and the fullness of sobriety by taking time for YOU. Even during the holidays, a healthy diet, regular exercise (even light) and adequate sleep can have a major influence on well-being. If physical health is maintained, emotional stability will follow. Spiritual health is also crucial to nurture through self-reflection and connection with loved ones. Make an attempt to schedule a daily quiet time for relaxation and meditation, even if brief.

7) Seek Treatment: While some may consider the holidays an inappropriate time to seek treatment it, in fact, could be the ideal opportunity. For the many reasons shared above, addiction can escalate during various times of the year. Treatment initiated during the holidays could actually translate to being the best gift one receives from family and friends!

*Information derived from article located at https://www.hazeldenbettyford.org/articles/tips-for-enjoying-sober-holidays