How to Manage the Holidays with an Addiction

Introduction
The holidays can be an exciting time for a lot of people. Gift-giving, time with family, a break from work or school, and festive foods are all reasons to enjoy the holiday season.
However, those with substance abuse disorders may find the holidays more anxiety-inducing than cheerful. Fear of relapse, being surrounded by potential triggers, and other stressors can make this time of year more challenging for this group.
Regardless of what you celebrate, there are ways to be prepared for this time of year and still enjoy the festivities. With some preparation and guidance, you can regain control over your holiday worries and enjoy the season with newfound strength and sobriety.
Common Holiday Triggers
Every person’s situation is unique, but there are common points of worry or triggers for those with an addiction or in recovery during the holidays. Here are a few types:
- Emotional connections to substances: Some people may have not-so-fond memories of holiday celebrations that involve alcohol or drugs. These memories and connections can be a trigger at times.
- General holiday stress: Shopping for loved ones, constant party planning, organizing family dinners, and traveling are just a few of the stressors that can trigger relapse.
- Family conflicts: Get-togethers can be a fun reunion for some, but for others, it can be a painful reminder or triggering experience. Resentful family members, unresolved tension, and various forms of trauma can be causes of anxiety for those with substance use disorders.
- General celebrations: Celebrations (like family dinners, holiday work parties, etc.) can involve alcohol or even other substances, and, for someone in addiction recovery, this can be very triggering or make it easier to relapse.
No matter your circumstance, each trigger is manageable, and there are plenty of ways to push through. Let’s explore some tips for managing the holidays with addiction.
Tips for Managing the Holidays
It’s crucial to utilize all the resources accumulated in your life; whether it’s the strategies you learned in therapy, taking your prescribed medications properly, or changing your environment, anything that helps you and your mental health is always useful during this time.
We’ve created a list of our best tips from addiction counselors and specialists on how to best navigate the holiday season:
- Identify and limit triggers.
- Set firm boundaries and be mindful of the invitations you accept.
- Create a plan, including relapse prevention and exit plans in case of a triggering situation.
- Connect with your sober friends—either in a support group or just those you know will hold you accountable.
- Avoid isolating yourself.
Let’s go more in-depth on these tips.
Identify Triggers
What is a “trigger?” A trigger is defined as something causing an intense and usually negative emotional reaction. Some are mild, like listening to a song that reminds you of an ex-partner, and some are more severe, like being at a party surrounded by alcohol when in recovery. Remember that trigger management is a learned and doable practice that takes time and effort, and there’s always support.
If you’re not a Master Center patient or in a treatment program, there are still plenty of available options to manage the pressure of the holidays:
- Tap into community groups. There are hundreds of free community support groups throughout the state. Alcoholics Anonymous (AA) and Narcotics Anonymous (NA) are the most common and effective for those not in treatment. These groups are free and open fellowships of people with a common desire to overcome addiction. Databases such as Virginia AA and RVA NA are easy ways to find a group near you. Each group is different—some are faith-based, gendered, or holistic—so try a few to find which program is best for your goals.
- Explore treatment options in your area. If you aren’t in treatment yet, this is a good opportunity to find out what’s available in your region. In our rehab options blog, we dive into all your options for finding a treatment program that suits you.
- Use mental health apps. There’s an app for everything, including mental health. Research and download apps that help with stress management, offer meditation exercises and offer other therapeutic techniques. Our licensed therapists recommend “Calm App,” “Impulse,” “Mental Health,” and “Dare,” but be sure to explore what’s out there.
- Schedule additional therapy appointments. If you’re in a therapy program, consider scheduling extra appointments to process your experience and explore more strategies for avoiding relapse.
If you’re a patient at Master Center, there are many extra avenues of support available both inside and outside of your treatment program:
- Tap into your main therapy group or add a group to your treatment plan. Master Center offers dozens of specialized weekly group therapy sessions based on identity and addiction type. Patients can access the group therapy schedule on our website or talk to their recovery coach—a mentor in recovery themselves. If you’re unfamiliar with group therapy and how it works, check in with your provider or coach, or call the main line at 804.332.5950.
- Participate in community groups like Alcoholics Anonymous (AA) or Narcotics Anonymous (NA). Even if you’re in treatment, these free groups are a great way to find extra support outside your treatment program. Each group has various specialties—spiritual-based, identity-based, or activity-based—so don’t be afraid to explore your options to find what you prefer.
- Schedule extra calls with your Recovery Coach. Recovery Coaches are those in recovery who encourage, guide, and mentor others battling addiction as well. Every patient at Master Center is provided with one during their treatment journey, and they’re a fantastic resource for preventing relapse from first-hand experience. Your Recovery Coach has been in your shoes and understands the challenges of the holidays, so schedule additional calls and appointments with them as needed.
Set Firm Boundaries
Saying “no” is much easier said than done, but it’s a crucial part of maintaining your sobriety when in triggering situations. But what does “setting boundaries” look like? Here are a few ways to do so:
- Practice what to say/do in dangerous situations (this can include role-playing).
- Be mindful of the invitations you accept and who you choose to interact with, whether that be a specific friend or relative you know will be a bad influence on your sobriety.
- Avoid high-risk situations, such as locations with open bars or a neighbor’s house with full bar access.
- Make it clear to your loved ones that you’re taking your sobriety seriously, and request that they respect your boundaries and comfort levels. If they don’t, use your best judgment on whether to be around these individuals during this time.
Create a Plan
Planning ahead is ideal, especially in worst-case scenarios. If you have access to a therapist or support group, try creating a plan with them to keep you accountable and feel more secure in your decisions. We recommend that your plan include:
- Listing out who and what to avoid in group settings.
- What to do/say if confronted with an uncomfortable situation.
- Strategies for managing your specific triggers.
- An exit plan in case you find yourself at high risk.
Connect with Others
If you’re in an AA group, NA group, support group, or other group therapy program, it’s important to stay connected with these people during the holidays. Your community exists to be there for you and hold you accountable, so find time to check in with them and express your worries.
Research shows that support groups and group therapy are integral—if not necessary—for addiction recovery and preventing relapse. When navigating the holidays, if you find yourself in a tricky situation or anxious about relapse, connecting with others in sobriety can be lifesaving. Be mindful of who you surround yourself with and be sure to bring as much positivity and support as possible.
Avoid Isolating Yourself
The worst thing anyone can do is isolate themselves when in a vulnerable state. Even when you’re feeling nervous, trapped, or fearful, isolation can amplify any negative feelings or thoughts you may have.
Be sure to keep yourself active and busy; whether through mindfulness techniques, hobbies, exercising, or working extra hours at your job, find something that keeps you attentive and away from negative thoughts.
How to Find Help During the Holidays
Avoiding relapse is always the goal of addiction recovery, but it’s not completely unavoidable. If you find yourself in a seriously dangerous situation, reach out to any of these resources:
Crisis hotlines and other resources:
- Suicide Prevention Hotline at 9.8.8.
- Nacional de Prevención del Suicidio at 888.628.9454.
- Veteran’s Crisis line at 9.8.8 extension 1.
- National Crisis Helpline at 1.800.662.HELP.
- National Domestic Violence Hotline at 800.799.7233.
Master Center resources for current patients:
- On-call Recovery Coach until 9 pm.
- Open holiday hours (including Saturday times).
- Over a dozen Relapse Prevention support groups throughout the week.
- Healthcare Navigators to help you find outside support services like food banks, housing, job fairs, etc.
- Specialized family and friends programming and services.
Conclusion
The holidays don’t have to be a stressful time. In fact, with the right tools and mindset, you can enjoy the festivities in a better light with your newfound sobriety.
Just remember that sobriety and goal management come first in decision-making. And, at the end of the day, you know what’s best for you, so always trust yourself.
About Master Center for Addiction Medicine
Master Center for Addiction Medicine is a groundbreaking addiction treatment program headquartered in Glen Allen, Va. Based on a vision of comprehensive outpatient care, Master Center was launched in 2016 and now includes locations throughout the Commonwealth.
The Master Center offers a coordinated, multidisciplinary approach rarely seen in the outpatient setting, staffed by experienced addiction physicians, psychiatrists, counselors, therapists, and peer recovery coaches. This evidence-based approach, both reliable and flexible, is meant to provide a physician-oriented response to addiction that can work seamlessly in the mainstream system of healthcare.
Give us a call today at 804.332.5950 to schedule an appointment or learn more about us.