Last updated : December 16, 2024
People worldwide look forward to the holidays with joyful anticipation. However, those who are new to or struggle with sobriety may dread them. The holidays can be filled with triggers that could cause them to falter and fall back into their old ways. And, many worry that if they fall, they won’t find their way up and out again.
Their fear is well-founded.
Moreover, statistics show that drug and alcohol-related deaths do rise during December and January. If you or someone you love struggles with substance abuse, it’s important to know your triggers and plan how you will deal with them.
Common holiday triggers
The weight of stress on our lives can cause various health issues if not dealt with. The holiday season can bring added stress.
Some of these stressors are:
- The hustle and bustle of holiday crowds
- Family gatherings
- Financial strain
- Expectations from others
However, turning to drugs or alcohol as a way of coping with stress isn’t ever a good idea. Using drugs or alcohol as a coping device is how lots of people became addicts in the first place. People don’t realize that as they continue to use, their brains can process the presence of the substance as being “normal.”
When it’s missing from the system, the brain sends warning signals throughout the body. We know them as withdrawal symptoms. They often become more severe as time passes and rather than deal with that, the struggling—and most likely ashamed—person seeks out a fix rather than pushing through.
The key to coping with the added stress of the holidays is to anticipate your potential stress points. Think about prior holidays and identify when things got hard to deal with, then, devise a plan—or two—on how you will handle them this year.
Two other common holiday triggers
Company parties and holiday gatherings with friends can be hard for someone in recovery because drinking and even using drugs is considered socially acceptable for a large part of society. And, as the night goes on, some who are feeling the effects can even begin encouraging the person in recovery to have a drink or to use drugs with them.
Practicing refusal tactics before attending these events can help people stick to their boundaries. If possible, they should avoid the bar area altogether. Moreover, if temptation hits, it’s perfectly acceptable to remove themselves from the situation and head out.
Heading home for the holidays can be a trying time for someone in recovery, as well. Meeting up with old friends can cause temptation to rear its ugly head too. Memories of the past—good and bad—can trigger the urge to use.
If this is the case, there could be people that must be avoided while visiting. Having a support system in place before arriving, such as a therapist or a sober friend, to help navigate through any difficult emotions can make all the difference in the trip’s outcome.
Lowering the risk of holiday relapse
The holidays can be challenging for people who are recovering from alcohol or drug abuse. Temptations can arise at family gatherings, work parties, or trips home to visit friends and loved ones. Moreover, the added stress of crowded shopping malls or tight finances can cause some to want to reach for their old coping mechanisms.
However, there are many things people can do to lower their risk of relapsing.
They include:
- Planning in advance—Create a “stay sober” plan and stick to it. Consider triggers and either avoid them or have a coping skill in place to counter temptation. Reaching out to a trusted friend or family member for help when needed is an important part of success too.
- Focus on mental, physical, and emotional health—When attending holiday gatherings, connecting with friends, coworkers, or family members who bolster resolve is key. It is possible to enjoy time spent with others during the season.
- Avoid risky situations—Stay away from people who might be a bad influence. Period.
- Stay positive—Remain focused on the joy the holidays bring and celebrating a life free of drugs and alcohol. Find ways to give back or pay it forward gives a sense of self-worth that can carry you through the day with confidence.
- Eat well and exercise—These two factors don’t specifically have to do with the holidays, however, they are natural mood boosters and can provide the energy needed to make it through the season.
- Just say no—Rather than risking a relapse, skipping an event entirely would be the safest way to handle some situations.
In case of a relapse
When someone in recovery relapses over the holidays, it doesn’t mean they’re doomed to a life of addiction. You can make sure that’s understood. Be prepared to reach out and encourage those you know who are struggling during the holidays—or any other time of the year.
Having someone rooting for their success can make all the difference whether they keep fighting or decide to give up and throw in the towel. Offer to be the one they can count on to talk to if they need to get things off their chest. Be the shoulder to cry on if they’re having a really tough time. Just knowing that someone truly cares about them and what they’re going through can be the fuel they need to stay fired up.
Beating substance abuse is a hard road to travel, but it’s far easier when people know they aren’t walking it alone.
