The holiday season is filled with good vibes, celebration, and togetherness. However, it can also bring stress, emotional challenges, and loneliness. Both holiday parties and the winter blues can contribute to an increased risk of drug and alcohol abuse, either as a means to celebrate or to self-medicate.
Whether you’re someone who struggles with substance misuse, is sober, or is in addiction recovery, finding healthy coping mechanisms is crucial for navigating the holiday season with ease.
Why Drug and Alcohol Use Spikes During the Holidays
The pressure to attend or host holiday parties, spend money on gifts, and manage dysfunctional family dynamics can precipitate immense stress. Many people turn to drug or alcohol use as a coping mechanism to manage heightened stress and emotions during the holidays.
Traveling for the holidays, hosting events, and gift-giving for family and friends can lead to financial stress. Financial struggles can bring on a significant amount of anxiety and worry during the holidays, which can push some to turn to substances.
Holidays often mean an uptick in social gatherings, dinner parties, and holiday-themed events that usually have alcohol and other substances readily available. Whether it’s drinking, smoking, or taking pills with friends or colleagues, peer pressure can lead individuals to feel obligated to partake.
For some, the holiday season can trigger grief, loneliness, or unresolved family conflict. These emotional triggers can make them more vulnerable to substance use as they search for ways to numb the pain or escape.
How to Cope with the Holidays without Substance Use
Increased substance use during the holidays can have far-reaching consequences, from strained relationships and financial stressors to severe health risks. The winter months can often bring off increased feelings of sadness and loneliness, contributing to seasonal depression. The winter blues, also known as seasonal affective disorder (SAD), can contribute to increased drug and alcohol use over the holidays.
Navigating the holiday season without engaging in substance abuse may seem challenging, but it is possible with healthy coping techniques and tools. Prioritizing a strong support system, alcohol-free activities, a healthy lifestyle, and constructive coping mechanisms can help you get through the holidays sober.
Plan Alcohol-Free Activities
Not every holiday activity or gathering has to be centered around drug use or alcohol consumption. You can celebrate this holiday season with drug and alcohol-free activities that take the pressure and obligation off of substance use. Drive around and look at Christmas lights, pick up a hot chocolate and go on a walk, or plan a game night with tasty appetizers and mocktails.
The possibilities for a substance-free holiday season are endless! You can make it your own and start a new tradition to help you cope and stay sober during the holidays.
Develop a Healthy Routine
Adopting a healthier lifestyle provides healthier coping mechanisms during the holiday season. Regular exercise, mindfulness techniques, and creative hobbies can occupy you physically and mentally. Physical activity, such as walking, pilates, or weight-lifting, is a natural stress reliever and mood booster as it releases endorphins and serotonin.
Mindfulness practices like deep breathing, meditation, and yoga can help alleviate holiday stress and anxiety. Exploring new hobbies like cooking, reading, gardening, or crafting can give you a sense of accomplishment and fulfillment.
Incorporating stress management and mindfulness techniques into your daily routine helps to manage challenging emotions and situations without harmful coping mechanisms.
Build a Support System
The people you surround yourself with can have a long-lasting impact on your sobriety journey. Spending time with supportive and understanding friends and family can significantly simplify coping with a sober holiday.
Expressing your boundaries and concerns about substance abuse during the holidays can increase awareness and accountability. Your commitment to staying sober or limiting substance use could encourage others to do the same this holiday season.
Set Boundaries
Establishing boundaries with yourself and with others is essential for avoiding substances during holiday gatherings. If you’re attending a social event or in an environment where alcohol or drugs are present, prepare yourself beforehand. Plan on how you will handle the situation if you are offered alcohol or drugs and if you will choose to consume.
Set firm boundaries, stick to your limits, and don’t feel afraid to turn away from substances this holiday season.
Plan for Challenging Situations
Being aware of your triggers and understanding the specific situations that can lead to drug or alcohol use can help prepare you for them. If you’re attending a holiday party, bring an accountability partner who understands and respects your goals and limits.
Bring non-alcoholic drinks or mocktails to social gatherings or suggest activities that don’t revolve around alcohol or drugs. Always have an exit strategy to leave environments that are triggering or tempting. This might involve driving your car to the event or preparing a response in an uncomfortable situation.
The sobriety journey can sometimes be challenging, but it is rewarding for your physical and mental health!
Seek Professional Help and Support
If you feel overwhelmed with cravings or notice a pattern of harmful substance use, don’t hesitate to reach out for professional support. Whether you’re in active recovery from a substance use disorder (SUD) or looking to live a sober lifestyle, resources are readily available.
Drug and alcohol rehab programs, therapy, and counseling provide invaluable assistance and treatment for those struggling with substance abuse. Recovery support groups and sober communities can offer encouragement and guidance on the road to recovery and sobriety.
If you are struggling with drug or alcohol abuse this holiday season, Coastal Detox is here to help.
References:
- National Institute on Drug Abuse, 2020. Coping with Substance Use Disorder during the Holidays.
- American Psychiatric Association, 2022. Seven Ways to Cope with Holiday Stress.
- National Institute on Alcohol Abuse and Alcoholism, 2023. Alcohol’s Effects on Health: The Truth About Holiday Spirits.
- National Institute of Mental Health, 2023. Seasonal Affective Disorder.
- American Psychiatric Association, 2023. Hazards of Holiday Drinking and Tips for Maintaining Sobriety for Individuals with Alcoholism.