The holidays can be a stressful time of year for everyone. If you are newly in recovery from substance use disorder (SUD), it can add a layer of difficulty. Even if you have been in recovery for quite some time, all the traveling, planning, interactions with family, and abundance of potential triggers are challenging.
The holidays can be challenging for some people because SUD may be a genetic disease. This means that there may be people at your family's holiday gatherings who are still in active addiction. A situation like this can come with many potential dangers to your recovery.
Luckily, you can do many things to make it through the holiday season while managing holiday triggers so you can remain sober.
Avoiding triggers is much easier said than done. In some cases, you might be heading to a family party, knowing there will be things or people that may be triggering. Here are some things that you can do to protect yourself.
Knowing your limits is a huge step in the right direction. These are different for everyone, so what might be fine for some people might be more difficult for you. Knowing your triggers is half the battle.
Seeing others drink may be triggering for some people, but for others, it's not. Similarly, family drama or arguments may trigger their desire for substances, but others may be able to manage this kind of circumstance better. Whatever the case is for you, know where your limits lay, and decide that if things reach those limits, you must prioritize your sobriety and exit the situation.
If people in your family still struggle with SUD or may be triggering for you, being around them can be difficult. To combat potential triggers, have an established group of recovery-supportive people you can go to when things get tough.
For example, perhaps you have a cousin, spouse, or grandparent you can turn to if someone in your family drinks too much. Odds are you know who that person may be before you arrive at the event so you can mentally prepare for it. Establish with whoever you know will be a good sober companion and accountability partner ways they can support and check in with you throughout the event. This way, you won't be alone in managing difficult situations.
If you are leaving early or have to step away because you've reached your limits, express those feelings. That's not to say you should make a scene or be aggressive. You can calmly express how certain things affect you and explain why you are leaving or stepping out for a moment.
When you can calmly explain your needs to maintain your recovery progress, your family will likely respect your decision and allow you what you need to stay sober.
Sometimes you might find that you are in a triggering scenario you hadn't planned for. The most important thing to do at this point is to keep calm. If you keep yourself from getting worked up, you can think of ways to handle the situation without escalating it. Try some calming or mindfulness exercises to make a logic-based decision instead of a fear-based one.
Some support groups hold 24-hour meetings on holidays for those who may be struggling and need extra assistance. The holidays can be hard, but knowing some people want you to succeed, even during hard times, can be reassuring. Find support groups in your area that can provide resources when you need help.
Additionally, there are often Zoom meetings you can join from all over the world. Online meetings go around the clock if you can't find a local meeting that suits your needs.
Another resource you have at your disposal is your sponsor. Your sponsor is there for moments when you need a little boost in your sobriety maintenance.
Your sponsor has been through the holidays before and may have a few tips and tricks of their own to pass on to you. They are a key resource for your sober journey, so use them. You don't have to feel guilty about reaching out on a holiday—most sponsors expect it.
They can talk you down if you feel anxious when you reach out. They also will better be able to help you apply the tools you learned in your program to that specific situation.
Sometimes, you just know that a family gathering will be too triggering, and you might need to avoid it altogether. One alternative to going to a family function is throwing your own party. That way, you can control the guest list and ensure that there won't be anybody there who might make you uncomfortable. You can also ensure it is a sober event where everyone can feel safe from the triggers of the holidays.
The holidays can be a tough time of year, especially if you are in recovery. It can be overwhelming and difficult to know who to turn to for help. Luckily, there are professionals who are here for you. NorthStar Transitions, located in Boulder, CO, can be the place to find that help. Our experienced staff can help you and those you care about navigate this difficult time of the year. They offer support for those having issues with substance abuse, whether it's your first time in treatment or recovering from a relapse. If you or know someone who needs treatment, call us today at (303) 558-6400.
