Snow, gift-shopping, tree-buying and other holiday traditions may sound fun in festive holiday songs, but we all know the reality can be much different. The holiday season can be full of stressful deadlines, pressure and–for someone in recovery–temptations at every turn. When the stressors are in place and drinks are being offered up everywhere from the office holiday party to your cousin’s house, it can be very difficult to maintain sobriety, especially if the recovering alcoholic is not prepared.
Studies published by the National Institute for Alcohol Abuse and Alcoholism have shown that relapse is easily triggered when one or more of the following conditions is present:
- Negative emotional states–such as anxiety, loneliness, depression, fear
- Interpersonal conflict–like family disputes, the end of a romance
- Social pressure to drink–this can be direct or simply being present when others drink
- Celebrations–such as parties
It’s not difficult to see that all four of these elements can be in full swing during the holiday season. So, if you or a loved one is in recovery, it’s important to be proactive about sobriety during the holiday season. Here are some tips for preventing a holiday relapse:
- Step up involvement with your 12-step group. AA doesn’t take holidays off, and neither should you.
- Seek your AA sponsor or your rehabilitation counselor frequently. Go to them immediately if you begin to feel depression, temptation, etc.
- Avoid situations where there will be alcohol. This includes every holiday party from the office to a relative’s house.
- If a party situation is unavoidable 1) take a supportive friend , 2) do not stay very long, 3) have an exit strategy
- Be mindful of the potential for alcohol content in everything from fudge to eggnog. Even the smallest taste of rum extract in baked goods can be problematic for some. Don’t take risks.
- If seeing family members is a trigger for you, it’s time to set boundaries. For various reasons, our families can trigger the urge to drink. If it won’t be an alcohol-free family get-together, don’t attend. If you must go into a family situation that feels risky, take a supportive friend, don’t stay the night, leave early, and go to AA after.
- Have Gratitude. Although the season can be difficult, try to focus on the things in your life that you’re grateful for. With a few moments of reflection, you can identify many good things….Stay focused on them.
Remember that the holidays can stir up a lot of old memories, good and bad. If you are going through any sort of loss–death of a loved one, divorce, etc.–there is a potential for sadness this time of year. Surround yourself with support and set firm boundaries, so that you can go into the New Year with hope and determination.
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