Common Relapse triggers during the holidays

The end of the year should be a time of joy and celebration with family and friends. But for those in addiction recovery, one of the biggest challenges is avoiding common relapse triggers during the holidays. Most people look forward to the holiday season as a time to have a few days off from work and celebrate with others.

High expectations can increase stress levels, though, and a party atmosphere often encourages drinking and substance use that makes it difficult for those in recovery to remain sober. Driving under the influence statistics show that approximately 1,000 people are injured, and 32 people lose their life each day in accidents related to alcohol and drugs.

So it’s necessary to recognize common relapse triggers during the holidays and develop effective strategies to maintain safety and sobriety.

Addiction relapse occurs when an individual in recovery from substance abuse returns to using drugs or alcohol or engages in addictive behavior.

How the Holidays Can Trigger Relapse

Despite the happy and festive nature of the holiday season, it’s crucial for those in recovery to recognize how the holidays can trigger relapse.

1. Increased Stress Levels

The holiday season is overflowing with social obligations, financial pressures, and family responsibilities that can elevate stress levels. For individuals in recovery, increased stress is an influential addiction trigger that can compel people to self-medicate with alcohol or drugs.

2. Intensified Emotions

The holidays create a mix of positive and negative emotions, from joy and excitement to sadness and nostalgia. For those in recovery, intensified emotions can amplify the risk of relapse, especially if particular emotions are associated with substance use.

3. Social Expectations

During the holidays, expectations run high and everyone is encouraged to engage in social activities and celebrations whether they want to or not. This may expose individuals to environments where substance use is prevalent, or to be around people that remind them of their time before they became sober.

4. Isolation and Loneliness

While the holidays are a time for connecting with family and friends, some individuals may experience feelings of isolation or loneliness, which can be a powerful relapse trigger. This is especially troubling for those who have a strained family relationship or live far from loved ones.

5. Erratic Schedule

For people in recovery or those with mental health issues, sticking to a regular schedule creates a sense of calm and consistency that makes life easier to stay on track. Trying to meet the obligations of a busy holiday schedule can cause mental instability and heighten the need to use substances as a coping mechanism.

6. Weather and Time of Year

The end of year holidays can be cold and have fewer daylight hours, so people spend more time inside and get less exercise and exposure to sunlight. This can have a negative impact on energy, mood, and the way we feel.

Ways to Avoid Common Relapse Triggers During the Holidays

1. Develop a Relapse Prevention Plan

Work with a therapist or support group to create a personalized relapse prevention plan to make it through the holidays. Identify specific triggers and coping strategies that are specially tailored to your individual needs.

2. Stay Connected

Build a strong support network and communicate openly with family, friends, or a sponsor and let them know as soon as you feel overwhelmed by holiday stress. Attend therapy or support group meetings regularly, even during the holidays.

3. Manage Stress Effectively

Practice daily stress-reducing activities that work best for you. Good strategies include exercise, meditation, deep breathing exercises, and yoga. Plan ahead and set aside time for gift shopping or event preparations to avoid last-minute holiday stress.

4. Set Realistic Expectations

Be realistic with your expectations during the holiday season and don’t feel compelled to attend every event you’re invited to. Focus on the quality rather than the quantity of activities.

5. Attend Sober Events

Attend sober events or activities in your community during the holidays. Many organizations and support groups organize alcohol-free gatherings that provide a safe and supportive environment for those in recovery.

6. Host a Sober Celebration

Host a sober celebration yourself and invite friends in recovery as well as others who are looking for a break from alcohol-related parties. Have a mocktail recipe contest to see who has the best non-alcoholic drink concoctions.

7. Designate an Accountability Companion

Designate a friend, family member, or sponsor who will serve as an accountability companion throughout the holidays. Having a trustworthy person to check in with regularly or attend events with will provide support during challenging times.

8. Establish Boundaries

Talk openly about sobriety with friends and family and set clear boundaries regarding drugs or alcohol before attending events. Politely decline invitations to activities that may jeopardize your sobriety.

9. Plan Activities and Diversions

Plan sober activities with people you care about, such as game nights, movie marathons, or outdoor adventures. It’s entirely possible to participate in enjoyable activities that do not involve alcohol or other substances.

10. Have an Attitude of Gratitude

Having an attitude of gratitude and focusing on the positive aspects of your recovery will make it easier to avoid common relapse triggers during the holidays. A gratitude jar or journal is a helpful way to document your progress and remind you of all the good in your life.

11. Prioritize Self-Care

Explore different self-care ideas and make it a priority during the holidays. Ensure you get proper sleep, exercise regularly, and eat healthy foods in between the festivities. It’s okay to enjoy holiday meals and treats but keep it in moderation and only during special events. Nobody needs to binge eat through the entire month.

12. Have an Exit Plan

Prepare an exit strategy ahead of time for situations where drug or alcohol use is present. It’s easier to arrange transportation to leave events if you feel triggered or uncomfortable when you plan in advance.

13. Seek Recovery Help

If the holiday season becomes overwhelming, don’t hesitate to seek recovery help from a therapist, sponsor, or sober friend. Emergency helplines and crisis intervention services are just a phone call away.

Successfully navigating the holiday season and avoiding common relapse triggers requires awareness, planning, and a strong support system.

By understanding how to identify addiction triggers and learning successful strategies to avoid a relapse, it’s possible for anyone in recovery to fully enjoy the holiday season without compromising their sobriety.