Staying Healthy Through the Holidays

While we all want to enjoy the holidays, the celebratory season ushers in added stressors that pose unique mental wellness and recovery challenges. There are many things you can do to cope constructively and maintain mental health and sobriety.

Understanding Holiday-Related Mental Health Risks

The holidays are a source of heightened tension and stress for almost everyone, not only those in recovery. According to a poll conducted by the American Psychological Association in 2023, about 41 percent of respondents felt more stress during this time of the year. High expectations, excessive eating, and financial concerns are cited as some of the primary stressors.

Some people struggle with immense sadness during the holidays, often called the "holiday blues." Putting too much pressure on yourself to create the perfect holiday experience can lead to disappointment and stress.

If you are noticing any of the following signs or symptoms, you may be struggling with holiday-related stress:

• You’re struggling to get into the holiday spirit.
• You're dealing with loss or grief.
• You are avoiding holiday activities.
• You feel pressure to find the perfect gifts.
• You're feeling lonely or isolated.
• You’re stopping your normal habits, commitments, and routines.

Before someone relapses on drugs or alcohol, there are typically many warning signs. Identifying these warning signs early and utilizing positive coping mechanisms can decrease your risk of relapse.

Holiday-Specific Risk Factors and Protective Factors

Holiday parties, added family gatherings, travel, isolation, and self-imposed expectations to feel the “holiday spirit” are just some of the stressors that may trigger a relapse. Society seems to embrace seasonal binge drinking, making it even harder to steer clear of alcohol-related triggers at social gatherings.

Regardless of where you are in your recovery journey, this time of year can be challenging to experience without drinking alcohol or using drugs. There are several things you can do to decrease your chances of relapse:

• Maintain normal routines to strengthen your focus on your progress. Get enough sleep, work out, make healthy eating choices, and take time for yourself.
• Make plans to be with people to avoid isolation.
• Set boundaries with others for self-care. This may mean declining invitations and skipping holiday gatherings where excessive drinking occurs.
• Set realistic expectations for yourself and come to terms with the fact that everything may not go as planned.
• Create new holiday traditions that don't involve drugs or alcohol.
• Avoid environments that you know are triggering.
• When cravings arise, connect with friends, family, or your sponsor until these urges become manageable.
• Have your sponsor on speed dial and a list of other sober contacts who can be available when you need support.
• If you're traveling out of town, locate a recovery support meeting nearby.

Season-Focused Prevention and Intervention Options

It's easy to forget about maintaining your recovery routine when you're in the middle of holiday chaos. It’s very important to prioritize your health and be mindful of your recovery coping mechanisms. Sometimes it is necessary to miss out on a holiday function to attend a counseling session or group meeting. Those who truly care about your well-being will not mind you skipping a holiday meal to focus on your mental health. If you take medication, remember to take it on schedule.

Cognitive-behavioral strategies are helpful tools to use throughout the holidays, especially since negative thoughts can increase stress. For example, if your in-laws comment negatively about your cooking, you may think of yourself as a terrible cook. However, remember that just because someone says something critical about you, it doesn't mean it's true.

Learn how to reframe automatic negative thoughts into positive affirmations you send to yourself. Congratulate yourself on handling your in-law effectively. While it takes practice, reframing negative thoughts can significantly reduce stress, anxiety, depression, and poor self-esteem.

Dysfunctional family dynamics are often on full display over the holidays and may be triggering for those in recovery. To keep your recovery journey on track, seek out support services as needed during this at times stressful season.

Building a Supportive Holiday Environment

While family support is vital in recovery, it's important to understand that the commitment to remain on your recovery journey lies within yourself. However, there are several things that family members can do to be supportive. You can request that the family keep holiday plans simple if larger family gatherings trigger you. If they must host larger events and serve alcohol, ask if you could skip the gathering.

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Ensure there are some nonalcoholic beverage alternatives and that you have an escape route. By communicating your needs and asking for space, you can help your family create a festive holiday environment that is also healthy and supportive for your recovery. It's best to involve everyone in these plans to avoid surprises and awkward confrontations.

Planning Ahead

One of the most effective ways to cope with holiday stress is planning ahead. Set aside dates for visiting family and friends, baking, shopping, and other holiday-related activities. Making lists can help you remain organized and prevent the anxiety of last-minute scrambling. Don't hesitate to ask family and friends for help.

Emotions are heightened during the holidays. Managing your emotions and communicating your boundaries is key to staying calm and preventing a potential relapse. Emotional flooding occurs when you're upset and can make you feel overwhelmed.

When your emotions cloud your judgment, try to use mindfulness techniques to feel more centered and grounded. Listen to how you say what you're saying and remember that an argumentative tone or name-calling will not build a peaceful bridge to understanding.

Instead of thinking the worst, trust that your relatives are asking questions in a neutral manner and not simply to question, irritate, or challenge you. Take time to understand others' points of view and avoid assuming anything about their motivations.

Long-Term Holiday Season Resilience

Once you get through the season, take some time to review which coping strategies worked well over the holidays and which didn't. Make any adjustments needed and establish your strategies for the future to keep you on the path to recovery. Perhaps journal about your thoughts, feelings, and experiences so you can review them in planning ahead for the next year.

Supporting Someone Struggling During the Holidays

If you are trying to support a loved one who is struggling during the holidays, educate yourself about addiction and recovery. Become familiar with the challenges that arise to be able to better empathize and communicate with your loved one.

At gatherings, try to encourage sober activities that will keep your loved one's mind off of drinking and substance use. Although you can be their advocate and offer support, you must also learn to respect their independence and ability to make their own decisions.

Looking Forward: Hope for the New Year

After the excitement and anticipation of the holiday season is over, it's common to feel sad, disappointed, or a bit down. This is called the "post-holiday blues," and it is usually temporary. Get back to your normal routines as quickly as possible and realize that a sudden decrease in social interaction may bring conflicting emotions. Refer to your recovery plan and use these tools as necessary as part of your self-care routine.

If you slipped on your recovery journey during the holidays, remember that a relapse doesn't define you. Learn from your slip, identify the trigger that may have led you to your slip, and find positive alternatives to try in the future so that you are experiencing personal growth.

For everyone, sober or not, personal growth is a constant, ongoing, transformative experience that contributes to self-realization and continued health and wellness.

Social connection is key to staying on your recovery journey. If you need help during the holidays, you can always contact a mental health counselor or treatment center. Recovery from addiction is difficult, even more so during this time of year.

By planning ahead, communicating your needs, avoiding your triggers as much as possible, and asking for help when you need it, you can maintain sobriety during the holiday season.