Getting Through the Holidays in Recovery with Self-Compassion and Support

However, we can make intentional decisions to support our community members in recovery as we navigate the holiday season. This may sound like overused advice, but breathing is a tool you can take anywhere. By taking time to slow your breath and empty your lungs with a long exhale, you signal to your body that you are relaxed and not anxious.

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During the holidays, families tend to gather together more often and you may see several relatives you don’t see often. As such, it’s normal for them to ask what you’ve been up to lately, which could prompt awkward conversations about your addiction treatment and recovery. Whether you’re ready to share that part of your life or not, this can make getting together with family stressful. If you previously viewed the holidays as a time of parties and indulgence, it can be helpful to amend your point of view so that you look at the holidays as a time of connection and re-connection. I’m in recovery myself, and have coached many others through the experience.

• Challenge the story in your head that says you’re supposed to feel a certain way.
• This is a good time to re-familiarize yourself with your favorite urge-busting tools.
• Whether you’re newly sober or just starting to question your relationship with alcohol or drugs, these tips are designed to help you stay grounded, supported, and strong.
• Wearing clothes that you don’t have previous associations with can help ward off additional body image worries and allow you to feel more present.
• Understanding how to recognize and manage these stress triggers is key to maintaining recovery during the holidays.

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There has been an increase in alcohol sales in the U.S. from March to September months of 2020, suggesting more at-home alcohol consumption during the pandemic (Castaldelli-Maia et al., 2021). Thus, this year, in particular, there may be more individuals struggling with alcohol and other drug consumption during the holiday season. Everyone deals with holiday stress, but for people in recovery trying to stay sober, the holiday season places unprecedented challenges. Consider joining community programs, recovery groups, or sober social activities to build a dependable support network. The more connections you cultivate, the less isolating long-term recovery feels. When the family is already overwhelmed, the idea of investing MORE support may feel difficult to embrace.

Coping with holiday stress can feel like a minefield when you’re trying to stay sober. Between work deadlines, family pressure and parties seemingly focused on alcohol, it’s easy to feel like you’re the only one struggling. Part of maintaining an active and engaged sober lifestyle involves change. Every late-November through December we are encouraged—sometimes even pressured, directly and indirectly—to celebrate the holidays that mark each year’s conclusion. The physical process of detoxification and early stabilization can be completed in a supportive environment, away from holiday stressors. This ensures that individuals are physically and mentally prepared for the challenges ahead.

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Hilltop Behavioral Health has a team of eating disorder specialists who treat individuals in varying stages of recovery. On their website, you can request a free consultation call with a team member to see if they’d be a good fit for your needs. Throughout the year, eating disorder recovery has its ups and downs, but one of the most challenging seasons can be the holidays. Starting recovery in November emphasizes the importance of professional guidance in timing treatment decisions.

• Dive into the science and impact of social media addiction, plus effective strategies to regain control.
• Include the tools that work best for you in your plan for dealing with those tempting holiday events if you choose not to avoid them.
• Consider planning a few of these activities with friends or family who support your journey or take some time to enjoy them on your own.
• Lastly, individuals in recovery must address sober networking opportunities to protect their sobriety throughout the holidays.
• Maintaining open communication about triggers and recovery milestones also fosters trust.
• The 2020 holiday season may be a perfect storm of negative emotions and triggering events for people in recovery.

Maintain Your Treatment Schedule

For internal triggers, techniques include mindfulness meditation, breathing exercises, cognitive behavioral therapy (CBT), and engaging in positive self-talk. For external triggers, avoiding high-risk environments, creating a structured routine, and leaning on support groups or helplines like SAMHSA’s 24/7 confidential service are vital. Recovery, if about anything, is about Twelve-step program connecting with other people.

You deserve to feel joy at this time of year just like everyone else, so keep these tips in mind as you navigate your way through the holiday season and through your early recovery. Recovery offers us an opportunity to create new holiday traditions and celebrate in ways that are aligned with our values and goals. Setting health boundaries allows us to show up authentically and prioritize our well-being. This holiday season, practice communicating your needs clearly and respectfully.

Loneliness During the Holiday Season: Tips for Spending the Season Alone in Recovery

Taking time each day for activities that calm and center you – like deep breathing, journaling, taking a walk or practicing mindfulness – can help you handle holiday pressures with confidence. Social gatherings during the holidays can sometimes bring up unexpected pressures, whether it’s being offered a drink or asked questions about your recovery journey. Planning responses ahead of time can help Alcoholics Anonymous you handle these situations with confidence and ease. While the holidays may bring added pressure, they don’t have to disrupt your recovery.

In turn, this helps ease stress levels and makes you feel more capable of using your coping skills to manage any eating disorder urges that may come up. Breathing also brings you back to the present moment and makes you more likely to engage with friends and family fully. Making your friends a part of your holiday plans will help you avoid being alone or lonely at this time of the year. Your friends may not replace your family, but in many ways, they may exceed your family in quality time together. Engagement with treatment resources is crucial for preventing relapse throughout the holidays.

• The “slow season” in addiction treatment, typically occurring in November and early December, presents unique advantages for those ready to commit to recovery.
• We combine our education and expertise with our empathy to provide the highest quality addiction treatment in this region.

Volunteering or helping others in recovery can bring deep fulfillment. Service work strengthens your sense of purpose and connects you to the community. Regular check-ins, community involvement, and shared activities can reduce isolation and foster belonging. Having a predefined exit plan, like knowing when and how to leave if feeling overwhelmed, ensures you retain control.

Setting realistic recovery goals can be instrumental in maintaining sobriety during the holiday season. These goals can range from attending regular support group meetings to abstaining from substances at holiday gatherings. In conclusion, achieving a healthy balance during holiday celebrations while in addiction recovery involves prioritizing well-being, choosing safe environments, and celebrating milestones.

Recognizing these triggers empowers individuals to proactively plan strategies to avoid or manage them effectively. One of the primary strategies for combating addiction triggers during the holidays is to identify and replicate the actions that helped manage addiction in the past. One of the potential reasons for the increased risk of relapse during the holidays is the presence of certain holiday triggers.