By Marissa Katrin Maldonado, Founder, Mental Health Hope

The holiday season is now upon us. While the holidays bring joy and hope to our lives, this particular season caps an intense year that most of us can’t wait to exit. Never in recent memory have people in recovery had more obstacles to navigate than they did in 2020 and 2021. Now that the holidays are here, it is wise to get mentally prepared to manage the usual stressors that come with the season on top of those caused by the pandemic.

Even with the unusual tone of this year’s holiday season, it is still a time to reach out to loved ones and keep each other uplifted. There is plenty to still be thankful for, regardless of the current global health event. Still, for those in recovery, there are situations and triggers to anticipate and avoid. In fact, now is a great time to revisit your relapse prevention plan.

Things that Can Trip Us Up During the Holiday Season

Safeguarding sobriety should be your number one priority, no matter what time of year it is. Making a conscious effort to avoid these potential potholes during the holidays will be well worth the effort in the long run. Here are some of the situations that could be problematic during the holiday season:

• Changes in the normal routine. Sticking to a regular daily routine helps to stabilize and ground us in our new sober lifestyle. The holiday season tends to scramble daily routines, with altered work schedules, extra tasks to prepare for the holidays, and gatherings that may disrupt your regular sleep routine. Our diets also tend to take a turn for the worst during the holidays, with high-fat meals and desserts displacing regular fare.
• The holiday blues. Experiencing depression during the holiday season is extremely common. This year in particular is likely to see higher rates of depression. The sentimentality of the season can be painful for those who have suffered a job loss or lost a loved one. Going through the holidays during COVID-19 will also amplify feelings of loneliness and loss.
• Increased access to substances. Avoiding unnecessary exposure to alcohol and other substances in recovery is absolutely necessary. During regular daily life the exposure to substances is fairly easy to regulate or control by purposely avoiding certain venues and removing substances from the home. However, during the holidays you might find yourself in social situations where substances could be triggering.
• Disruption in the use of recovery tools. Staying engaged with your sober support network has probably been harder this year because of lockdowns. When recovery tools are not accessed during this time of year it can increase vulnerability to holiday related stress, substance exposure, and emotional distress.
• Relationship stressors. The holidays usually involve social gatherings such as family holiday parties and work-related events. These can expose you to a dysfunctional family relationship with a parent or sibling, or just heightened relationship stress in general. Being around people who provoke negative emotions can be a trigger for relapse.

7 Tips to Prepare for the Holidays

Once you acknowledge the potential hazards that can trip you up during this season, now it’s time to prepare to enjoy the holidays while still protecting your sobriety. Consider these 7 tips:

1. Prioritize your recovery. Understand in advance that there will be possible exposure to triggers if you participate in the usual holiday festivities. Be mindful as you accept invitations to holiday events, and sift out the ones that wouldn’t be safe for you. There is no party that is worth risking your sobriety for.
2. Change it up. Maybe the best way to negotiate the triggers that may lurk at the usual holiday venues is to just reinvent the holidays in recovery. Get creative with some sober friends and family members and do something totally different this year.
3. Always drive yourself. When you do decide to attend a holiday gathering, which during COVID-19 will probably be a fairly small number of people, either go to the event with a sober friend or plan to drive yourself. Never be at the mercy of someone else when you need to make a hasty exit.
4. Be strategic. Even with fewer opportunities to gather this holiday season, there will still be celebrations going on. Prepare for these by practicing in advance how you will respond when someone offers you a drink. Once there, keep a glass of sparkling water in your hand to discourage the offers. Most importantly, have an exit plan at the ready. Be aware of triggers and be proactive about exiting at once.
5. Reduce holiday stress. The holiday season can be stressful and overwhelming. When it comes to recovery, it is important for stress to be managed. Use relaxation techniques to help reduce stress, such as deep breathing exercises, practicing mindfulness, or taking some online yoga classes.
6. Volunteer. The essence of the season is all about love and giving, so why not shift your focus to charity work instead of partying? Find some local organizations that could use help gathering or distributing food to the needy, or collecting toys for kids from around the community. Offer to walk dogs at the local shelter, or to run errands for an elderly neighbor.
7. Stay Physically Active. Remaining a regular exercise routine during the holiday season will go a long way in protecting your recovery. Physical activity helps us maintain steady moods, helps us sleep better, and gets us outdoors where we can get some sun exposure. Above all that, exercise improves our general sense of self-confidence. We look and feel better when we are fit, and that is good for our recovery.

Of course, not everyone is in the festive frame of mind this year. It is okay to just pass on holiday gatherings this season if you are feeling vulnerable. It is much wiser to acknowledge the risk of potential temptations and choose to avoid them than to put your recovery at risk. Instead, work on self-care and getting adequate recovery support.

About the Author

Marissa Katrin Maldonado has been working in the behavioral healthcare industry for over 12 years. She is the founder of Mental Health Hope, a national online resource and helpline for those seeking treatment for mental health conditions. Dedicated to guiding individuals to the help they seek, Marissa believes that with the right support and guidance, those struggling will have the opportunity to turn their lives around and enjoy a healthy and happy life. She is a proud mother and wife and enjoys long distance running, traveling, and music.