The holiday season is meant to be a joyous time of year, but as we know, our expectations often differ from reality. For many people, stress increases during the holiday season. According to the American Psychological Association, 63% of people claim that the holidays are more stressful than tax season! Some of the things that people have the hardest time maintaining this time of year are exercising regularly, eating healthy, and getting enough sleep. While these things can take a toll on anyone, they can be especially destructive to a person in recovery.

From heightened stress to social pressure, this time of year often presents triggers that can jeopardize sobriety. This is why it’s important to recognize your triggers and develop strategies to avoid them. As always, practice self-care during the holiday seasons to ensure your physical and emotional needs are being met. Below are some common holiday substance use triggers, along with practical tips on how to navigate the season successfully.

Common Holiday Substance Use Triggers

Individuals in recovery often face these common triggers during the holiday season:

• Social Gatherings with Alcohol. Holiday parties, dinners, and other events often include alcohol or other substances. Seeing others drink or being offered a drink can create intense cravings or temptations.
• Stress and Overwhelm. The holidays are often associated with financial pressure, packed schedules, and family obligations, all of which can increase stress and anxiety.
• Family Dynamics. Family gatherings can be emotionally charged, bringing up past conflicts or triggering feelings of inadequacy, sadness, or frustration.
• Loneliness or Isolation. For those without close family or friends, the holidays can feel isolating. This loneliness can make substance use feel like a way to cope.
• Nostalgia and Traditions. Memories of past holidays, especially those tied to substance use, can create strong emotional triggers. Certain songs, places, or even scents can bring back cravings.
• Changes in Routine. The holidays often disrupt regular schedules, including recovery routines like therapy sessions or support group meetings, leaving individuals more vulnerable to triggers.

How to Avoid Holiday Substance Use Triggers

Plan Ahead

It’s extremely important to set boundaries for yourself this holiday season. Decide which events to attend and how long you’ll stay. It’s okay to decline invitations that don’t align with your new lifestyle. When you do venture out, having a trusted friend or recovery ally can help. They can provide extra support and hold you accountable for your actions. Also, practice what you’ll say if you are offered alcohol. These interactions can be uncomfortable, so planning ahead can help you feel more in control.

Create New Traditions

Replace substance-related traditions with sober-friendly ones. If you like to entertain, host a mocktail party or organize a holiday movie marathon with a potluck dinner. Hosting your own gatherings allows you to be in control of the menu and guest list, ensuring that alcohol doesn’t slip through the cracks. If you prefer to do something else, consider volunteering at a local charity. This shifts focus away from past habits and allows you to give back to your community.

Build a Support System

Stay connected to your recovery network during the holidays. Attend extra support group meetings if you need them. Many groups, like Alcoholics Anonymous (AA) or Narcotics Anonymous (NA), host additional meetings around the holidays. You can also attend these meetings in a different location if you plan on traveling. Also, regularly check in with a sponsor, counselor, or trusted friend for encouragement.

Practice Stress Management

Don’t wait for stress to pile up. Start managing your stress levels by Incorporating stress-relieving activities into your routine, such as meditation or mindfulness exercises, yoga or physical activity, or journaling to process your emotions. It’s also important to avoid over-committing yourself. It’s okay to say no to overwhelming obligations.

Stay Mindful of Triggers

Recognize your triggers and know how to address them. For example, you may need to avoid events or environments where substance use is likely. Keep a list of your most effective coping strategies on hand so that you’re prepared if cravings arise. Also, practice grounding techniques to stay present.

Stay Active and Engaged

Fill your schedule with sober-friendly activities to reduce downtime, which can lead to cravings. There are many holiday-related activities this time of year that do not revolve around alcohol, so consider diversifying your schedule with some of them.

Here in Sonoma County, there is a wide selection of activities to fill your calendar, such as horse and carriage rides, Skate Nights at the Holiday Skate Rink, spectacular lights displays, and so much more! You can find all the holiday happenings in Santa Rosa here. Attending these events will keep your mind focused on positive experiences.

Develop an Exit Strategy

If you feel triggered or uncomfortable, have a plan to leave the situation. Drive your own car or arrange for a rideshare so you’re not dependent on others to leave. It’s also recommended to bring your own non-alcoholic drinks to parties and events to avoid uncomfortable questions.

What to Do If You Encounter a Trigger

If you do encounter a trigger, take a deep breath and remind yourself of your goals and coping strategies. Step away from the situation and engage in an activity, such as calling a friend or taking a short walk. Distracting yourself can help get your mind off the trigger. If you need immediate support, contact your sponsor or a trusted individual.

Substance Use Support During the Holidays in Santa Rosa, CA

The holidays can be a challenging time for those in recovery, but with preparation, mindfulness, and support, it’s possible to navigate this season while maintaining sobriety. Remember, recovery is a journey, and every sober holiday is a testament to your strength and resilience.

If you find yourself struggling, don’t hesitate to reach out for help. Pura Vida Recovery is open during the holidays and here for you if you need us! Contact us today at 707-879-8432 to learn more.