How to Avoid Addiction Relapse over the Holidays
Published:
Nov 27, 2024
,
09:17 a.m.
ET
The holidays can be a joyous time for celebration. They can also be difficult for those who struggle with addiction. The added stress during this time of year can make it hard for some individuals to stay sober. There's an increased demand for spending time with friends and family.
Not to mention the temptations. If you don’t attend your usual recovery meeting or counseling session, you might struggle to maintain your sobriety. This guide will help you tackle sobriety during the holidays. You'll be able to manage a potential relapse, especially during triggering or stressful situations.
Increase in relapse rates during holiday season
Research has shown that relapse rates for individuals struggling with addiction can increase during the holidays. Some motivating factors behind relapse include family dysfunction and conflicts, financial strain, heightened stress, seasonal depression, or the "holiday blues," and increased accessibility to alcohol.
Holiday stress is a real problem. During the holiday season, relapse rates rise to as much as 150%. This finding suggests that some relapses can last well after New Year's Eve. Some individuals who struggle with sobriety might fear returning to an environment that's triggering and stressful.
In addition, 64% of individuals with mental health problems and behavioral disorders report that the holidays increase their conditions. In addition, 84% of people report feeling overwhelmed by the stress of the holiday season. For some, it can seem like there are never enough things to do, such as sending Christmas cards, buying gifts, and gathering with family members.
Tips for avoiding relapse over the holidays
It's imperative to develop a relapse prevention plan during the holiday season. Take the appropriate steps to ensure that your sobriety remains intact.
Make an Exit Strategy
One way to keep your sobriety in place is to have an escape plan. Family gatherings and office parties might have alcohol. Some people might offer you a drink. Create a plan to remove yourself from these triggering moments. Make time to attend a 12-step meeting nearby or to speak with your sponsor on the phone.
Limit the time spent in these stressful environments. Take a walk if you need a break. You can also invite a sober friend who can offer help and support. Or, you can enjoy a festive non-alcoholic beverage. With a prevention plan in place, you can avoid any potential relapses.
2) Follow Your Self-Care Routine
Make your sobriety a priority during the holiday season. If you already have a self-care plan, make time for it during the holiday. Even doing little things like exercising, getting plenty of rest, and going to bed early can do wonders for your mental health and well-being.
Nourishing yourself will allow you to be emotionally available to those you love. Set aside time for meditation and prayer, even if it's just for a few minutes. If you’re spiritual, relinquish control to a higher power.
3) Create a New Sober Holiday Story
Your story doesn't have to be one of relapse and struggle. You can create a new healthy holiday story in which you connect with like-minded individuals. This new story can help change your negative thoughts and emotions about the holiday season.
Rewrite your new story in your recovery journey. Create a gratitude list to help you gain a new perspective. When you feel resentment and self-pity, you might turn to alcohol to soothe yourself. Instead, rewrite the holiday story in your head to prevent relapse.
4) Help Others in Need
Nothing feels better than helping others in need. Instead of attending holiday parties, help those who could use your service. For example, some support groups offer meetings during the holidays for those who are lonely or struggling with their sobriety.
You can also volunteer at a homeless shelter or spend time with an elderly neighbor who's alone. These activities shift the attention away from yourself and onto others. You'll also enjoy the little things that these moments bring.
5) Stay In Touch With Your Support System
Have your sponsor on speed dial. Check in with your sponsor as part of your daily self-care plan. You should also reach out to your support group during the holidays. They're going to need as much support as you do. Attend a virtual meeting if you’re heading out of town for the holidays.
Addiction treatment and relapse help available during holidays
Another way to prevent a relapse during the holidays is to stick to your addiction treatment program. It's possible, even when you're away from home. Treatment can help if you struggle with a slip. An intensive outpatient program can help you reconnect with a recovery program before a possible relapse.
However, it’s not always easy to find a rehab or treatment center during the holiday season. You might visit family in a remote area, or the nearby treatment center might not accept new patients. In this case, you should seek virtual treatment for addiction.
Birches Health is an online addiction treatment platform that offers the help and support you need. The added benefit of a virtual treatment program is that you don't have to sit in traffic or worry about running into someone you know. Virtual therapy comes in the form of phone, video, or text chat. Self-help support groups are also available.
To get started with Birches Health you can:
Or you can simply call 833-483-3838 or email hello@bircheshealth.com to get in touch with the Birches team now.
