Surviving the Holidays with an Addiction

Not only does the start of the holiday season bring great joy, but significant stress. This stress can be a result of many things including a lack of time to prepare for the holidays or the pressure to give the perfect gift. These stressors can be difficult to navigate for anyone, but for an individual who is fighting an addiction, these stressors can be damaging as it may lead to a relapse.  The holiday season is a high-risk situation for individuals struggling with an addiction as relapse rates have been seen to spike over 150%. Factors that may play a role in relapses during the holidays include holiday blues, interpersonal conflicts, and financial concerns.

As there is an increased risk for relapse over the holidays it is crucial to be as prepared as possible. Below five tips for surviving the holidays while struggling with an addiction are discussed.

1)    Avoiding known risks.  Understanding what may trigger or precede a relapse is crucial to preventing it. For example, if you have noticed that a member of your family often pressures you to drink at family parties, you should do your best to stay away from this family member. If it is impractical to avoid this person, then have a prepared response discussing your sobriety, in a way that is comfortable and natural to you.

2)    Have an escape plan. If you know you are likely to encounter a high-risk situation such as your being invited to a bar or an environment that may prompt a relapse have an escape plan. This plan may include going to a Twelve Step meeting or spending time with a sober friend or family member. An escape plan can also include “bookending” in which you have a phone call or exchange with a sponsor or someone in recovery before and after an event.

3)    Give thanks. Going into the holiday season take an inventory of what you are grateful for. Each day write a list of three things you are thankful for. Expressing gratitude does not mean focusing on material possessions. Rather, gratitude is an attitude that allows for a positive outlook on life as it is humbling to see the truth in your current situation

4)    HALT: Remember your Basic Needs. When we neglect our basic needs, we often become vulnerable to self-destructive behaviors including relapses. To remind yourself of your basic needs you can use acronym HALT. First, H refers to hungry. If you are skipping meals your blood sugar may be impacted causing an alteration in your mood. Second, A refers to anger. During the holiday season, it is important to increase your endorphins and reduce stress this can be done through meditation and exercise. Third, L refers to lonely. To combat this feeling, have a list of people who love and support you and your sobriety. Lastly, T stands for tired. The holidays often include many late nights. Ask yourself when the last time was you took a break and ensure that you get a full eight hours of sleep.

5)    Create new traditions. Everyone has customs and rituals when it comes to the holidays, however, many of them may include the use of substances. Allow yourself to create new traditions such as seeing a movie, going bowling, or visiting a museum.

Using these five strategies, individuals who are struggling with an addiction can be prepared to take on the holiday season. During the holidays, remember to support and listen to any family members or friends that are suffering from an addiction as it may make all the difference. 

Written by Mary Colins, LPC, CADC