The holidays can present many unique triggers and demands for individuals, especially those in addiction recovery. Between dysfunctional family dynamics, social events with drinking, and a culture of indulgence, staying sober during the holidays can be challenging. However, developing coping strategies to navigate holiday triggers can help you maintain sobriety while enjoying the holiday season.
Understanding Different Types of Holiday Triggers for Sobriety
For many, the holidays are a celebration and time with loved ones, while for many others, it is not. The holidays can present many triggers for individuals dealing with loss, family conflict, financial struggles, and addiction. Holiday season triggers can vary from emotional to social to environmental and behavioral. The most common triggers during the holidays include:
- Nostalgia and memories
- Loneliness or isolation
- Unrealistic expectations
- Dysfunctional family dynamics
- Social pressures
- Large crowds
- Alcohol-centered parties and gatherings
- Seasonal changes
- Financial stress
- Overstimulation
- Disruption of routine
- Overcommitment
Each one of these holiday triggers can be incredibly challenging to navigate for someone in addiction recovery and with mental health issues. When faced with these holiday triggers without proactive strategies, it puts sober individuals at an increased risk of relapse.
Emotional Holiday Triggers
The holidays often bring up memories of past celebrations and gatherings, triggering feelings of loss, joy, and regret. For someone in substance abuse recovery, these memories may include times when drugs or alcohol played a prominent role in the festivities.
Those who don’t have close relationships with their family members or cannot join them for the holidays may experience immense feelings of loneliness. Not having loved ones to spend the holidays with can be incredibly triggering as the season signifies togetherness. Loneliness in addiction recovery is a significant risk factor for relapse, especially for those without strong support systems.
Many individuals often develop unrealistic holiday expectations, leading to immense stress and disappointment. The pressure to create a “perfect holiday” for family and friends can evoke feelings and situations that make individuals more susceptible to unhealthy coping techniques.
Social Holiday Triggers
Getting the family together for the holidays can reignite old conflicts, stressful interactions, or unresolved issues. These tense situations can trigger emotional stress and anxiety that can be challenging to navigate in sobriety. Holiday events and parties often revolve around alcohol and the use of other substances, which can be particularly triggering for someone in recovery.
Maintaining sobriety during the holidays can be challenging as peers and hosts may pressure guests to indulge and celebrate. Even subtle cues like being surrounded by substances or watching someone else drink or smoke can be a trigger in addiction recovery.
Individuals in recovery may become easily overwhelmed by large crowds, such as parties, public events, or shopping malls. The heightened activity and large number of people during the holidays can trigger feelings of anxiety and stress for recovering individuals.
Environmental Holiday Triggers
From family dinners to holiday work parties, alcohol is often a staple at these holiday events. For someone in early recovery or sobriety, an alcohol-centered environment is not always safe. Being in an environment where alcohol is being widely consumed and served can act as a trigger during the holidays.
Seasonal changes like less daylight and colder weather can contribute to the “winter blues” and seasonal depression. Seasonal affective disorder (SAD) is a form of depression experienced during the fall and winter months when individuals struggle to regulate their emotions and serotonin levels.
The pressure to purchase gifts, travel to see family and friends, or host holiday gatherings can trigger significant financial stress. This economic pressure and strain can lead to feelings of overwhelming anxiety, inadequacy, and defeat.
Behavioral Holiday Triggers
The holiday season is busy for families, businesses, and personal routines. Disruptions in routine, such as exercise schedules, regular work hours, or attendance at recovery meetings, can act as a trigger. A lack of structure in routine can leave sober individuals feeling unfulfilled and helpless.
Some people may say yes to too many things and take on more than they can handle. Overcommitting to attend numerous holiday parties, hosting events, or gift shopping can lead to emotional distress and burnout.
Strategies to Navigate Triggers in Addiction Recovery During the Holidays
For someone in the early stages of recovery or long-term sobriety, recognizing the different types of triggers you’re going to be faced with is crucial. When faced with a trigger, here are some steps you can take:
- Step away from the situation.
- Take deep breaths.
- Use grounding techniques to regain control.
- Call a friend or sponsor for support and encouragement.
- Remind yourself of all the progress you’ve made on your journey.
You have accomplished much this far on your sobriety journey, even if you’re only in the early stages. Every step toward recovery is another step toward a fulfilling, substance-free life.
Understanding the triggers you may face during the holidays can help you prepare to navigate them while maintaining sobriety.
1. Set Clear Boundaries
As someone in recovery from a drug or alcohol addiction, identifying your triggers is a crucial part of the process. Before walking into the holidays in recovery, write down personal vulnerabilities and triggers to avoid. Discussing these challenges with a sponsor, therapist, and your recovery support group can help prepare you to set boundaries for the season ahead.
Establishing boundaries with family members and friends can ensure a safe and sober holiday season. Inform loved ones about your sobriety and recovery goals so they can support you. Politely decline holiday events or family gatherings that may jeopardize your recovery journey and sobriety.
2. Prepare for Social Events
When attending holiday parties, prepare beforehand by bringing your mocktails or non-alcoholic beverages. This can prevent you from feeling left out, tempted, or being offered an alcoholic drink. Develop a standard response to declining alcohol or drugs when offered at parties or gatherings.
Bring a sober buddy to accompany you to holiday events and hold you accountable when faced with triggering situations.
3. Prioritize Self-Care
Self-care is essential during the holidays, when stress, dysfunctional family dynamics, and disrupted routines are familiar. Scheduling downtime to relax and recharge physically and mentally can help avoid burnout. Mindfulness techniques, meditation, and deep breathing exercises can also manage stress and keep people grounded.
Prioritize healthy eating, sleeping, and exercise routines to maintain physical and mental health and well-being.
4. Stay Connected
A strong support system is critical for all stages of recovery. Even individuals in long-term recovery are faced with triggers and mental health challenges. Attending recovery meetings and talking with a counselor helps maintain accountability throughout your sobriety journey. If you’re struggling with holiday triggers in addiction recovery, don’t hesitate to share your challenges and concerns with trusted individuals.
For those actively battling drug or alcohol abuse, Coastal Detox is here to help. Contact us now for more information on our South Florida drug detox programs in Stuart.
References:
- Psychology Today, 2023. The 10 Most Common Holiday Season Triggers.
- Psychology Today, 2021. Why Are the Holidays So Hard for Those in Recovery?
- Verywell Mind, 2024. How to Stay Sober.