Managing holiday stress in recovery
The holiday season is often painted as a time of joy, family gatherings, and celebrations. For many, however, it can be a source of immense stress, especially for those in addiction recovery. While others may be anticipating festive cheer, individuals in recovery may find themselves grappling with feelings of anxiety, loneliness, or temptation. The challenges of navigating holiday stress while maintaining sobriety can feel overwhelming, but with proper planning and support, it’s entirely possible to make it through this period without relapsing.
Understanding the holiday stressors
The holidays bring a unique set of stressors that can make maintaining sobriety especially difficult.
Some of the most common stressors include:
Social pressure
The Christmas season often includes parties, gatherings, and events where alcohol and other substances may be present. The pressure to participate in these celebrations or explain your sobriety can be intense.
Family dynamics
Family gatherings can be emotionally charged. Unresolved conflicts, family expectations, and the pressure to conform to certain family traditions can create stress. Being in close proximity to family members who may not understand your recovery journey can further complicate things.
Loneliness and isolation
Not everyone has a large family or close-knit group of friends. For some, the holidays highlight feelings of loneliness, leading to emotional distress. This can be incredibly challenging for those who have lost relationships due to addiction.
Financial stress
Gift-giving, travel, and other holiday-related expenses can strain finances. For those in recovery, financial worries may already be a source of anxiety, and the added pressure of holiday spending can exacerbate feelings of stress.
Memories of past holidays
The holidays can bring up memories of past behaviours or times when substance use was central to celebrations. For those in early recovery, these memories can trigger cravings or feelings of regret.
Understanding these stressors can help you prepare and develop coping strategies. Remember, the goal is not to avoid the holiday period but to navigate it in a way that protects your recovery and mental health.
Practical tips for managing Christmas stress in recovery
Set clear boundaries
Boundaries are essential when managing holiday stress. Be clear about what situations you can handle and what might put your recovery at risk. If a family gathering or party involves excessive drinking or drug use, it may be best to avoid it altogether. Politely decline invitations that could compromise your sobriety. It’s okay to prioritise your well-being over social obligations.
Develop a support system
You do not have to navigate recovery alone, especially during the holidays. Whether it’s attending extra recovery meetings, connecting with your sponsor, or reaching out to a support group, having a strong support system in place is crucial—schedule time to talk to trusted individuals who understand your journey and can offer encouragement.
Additionally, if you’re travelling for the holidays, research recovery meetings in the area you’re visiting. Having access to support in unfamiliar environments can provide peace of mind.
Practice self-care
During the hustle and bustle of the Christmas season, it’s easy to forget about self-care. However, taking time to prioritise your mental and physical health is more important than ever during this time. Exercise, meditation, adequate sleep, and healthy eating habits can all help reduce stress and boost your mood. Mindfulness practices, such as deep breathing exercises, can help you stay grounded during moments of anxiety or temptation.
Consider taking time to engage in activities that bring you joy and relaxation, whether that’s reading, walking, or spending time with close friends.
Prepare for triggers
Holiday parties and family gatherings can be filled with potential triggers, from the presence of alcohol to certain family dynamics. Being aware of what might trigger you and planning how to handle those situations can make a significant difference. For example, if you’re attending a party where alcohol is served, bring a non-alcoholic drink with you and have an exit strategy in case you start to feel uncomfortable.
In family situations where conflict is a known trigger, practice setting emotional boundaries. If tensions rise, it’s okay to excuse yourself from a conversation or take a walk outside to clear your head.
Create new traditions
For many people in recovery, the holidays may have been a time of excessive drinking or substance use. Creating new, sober traditions can help shift your focus and make the season enjoyable in a new way. Whether it’s cooking a special meal, volunteering, attending sober holiday events, or spending time with friends in recovery, building new traditions can help reshape your holiday experience.
Stay focused on gratitude
The holidays are a perfect time to practise gratitude, which is a powerful tool in recovery. Reflect on how far you’ve come, the support you have, and the positive changes you’ve made. Gratitude shifts your focus away from the stress of the season and toward the things that matter most in your recovery. Keeping a gratitude journal can be an excellent way to start or end your day with positive thoughts.
Avoid overcommitment
It’s easy to get caught up in the holiday rush and feel obligated to say “yes” to every event, gathering, or responsibility. Overcommitting can lead to burnout and increase stress, making staying focused on your recovery harder. Learn to say “no” when necessary, and avoid spreading yourself too thin. Your recovery should remain a top priority, and that means not overloading your schedule with unnecessary stress.
What to do if you’re feeling overwhelmed
Even with the best-laid plans, you may still feel overwhelmed at times during the holidays. If that happens, it’s essential to have a plan in place.
Here are a few things you can do if you start to feel anxious, stressed, or tempted:
Reach out for help
Contact a sponsor, therapist, or close friend. Talking about your feelings can help relieve stress and remind you that you’re not alone.
Remove yourself from the situation
If you’re in an environment that’s triggering or overwhelming, it’s okay to leave. Your sobriety is more important than staying in a stressful situation.
Engage in a soothing activity
Take a walk, meditate, listen to calming music, or practise deep breathing. Sometimes, a change of scenery or a moment of peace can help reset your mindset.
The Christmas period can be a challenging time for anyone, but for those in addiction recovery, the pressure can be even greater. However, with the right tools, mindset, and support, it’s possible to manage holiday stress and continue on the path of sobriety. By setting boundaries, prioritising self-care, and staying connected to your support system, you can confidently navigate this season and emerge stronger in your recovery. Remember, the holiday season is just one part of your journey, your progress is worth protecting, and each step forward is a victory.
