Relapse Prevention During the Holidays
November 26, 2024
The holiday season can be a time of celebration, joy, and togetherness for many, but for those in recovery from drug and alcohol addiction, it can also be extremely challenging. Holiday festivities often involve alcohol, high-stress situations, and a break from daily routines, which can all, unfortunately, increase the risk of relapse. According to Narconon.org, the relapse rate for drugs and alcohol spikes at least 150% during the holiday season. Data from the National Highway Traffic Safety Administration shows that the number alcohol and drug related fatalities on the road increases by up to 50% during the holidays. “Many of our residents will struggle with this time of the year,” said Brad Nelson, City Mission’s Manager of Veterans Services, who teaches a Holiday Relapse Prevention course to all of our residents who will be going home for the holidays. “We try to support them during this time with our Relapse Prevention Group. We try to identify the problems, and then we try to provide them with solutions. If you’re actively working a program of recovery, you’re going to be in a lot better place, and you’re going to be a lot safer.” Why the Holiday Season Increases the Risk of Relapse
The holiday season is often filled with a mix of emotions, both positive and negative, and several factors can contribute to increased vulnerability for relapse: 1. Social Pressure and Temptation
During the holidays, there is a greater emphasis on social gatherings, parties, and celebrations. For individuals recovering from addiction, these events can present a variety of challenges. Alcohol and drugs may be present, and the pressure to fit in can be intense. Old habits can resurface, especially for someone who feels isolated, disconnected, or vulnerable. 2. Stress and Anxiety
The holidays can, unfortunately, bring about significant stress. From family dynamics to financial concerns, managing personal expectations, or feeling the pressure to be joyful, it’s easy to become overwhelmed. The emotional toll of dealing with family expectations, travel, or even memories of past holiday experiences associated with past trauma or substance abuse can cause vulnerability. For some, stress and anxiety can manifest as anger. Nelson explains, “Often times, anger is an issue for people in early recovery. It can even become a replacement for drugs. You can get euphoria from anger, so sometimes people will replace anger for their drug of choice.” 3. Loneliness and Isolation
While the holidays are supposed to be a time for togetherness, many individuals in recovery experience loneliness or alienation. This feeling of isolation can be especially prevalent for those who are newly sober or distanced from family or friends. Many who are new to recovery choose to avoid friends and families specifically because they know there will be alcohol or drugs at holiday parties, but then that loneliness can lead some to relapse as they try to fill the emotional void they’re experiencing. “Loneliness can be extremely painful,” Nelson explained. “People who suffer from addiction often have a spiritual void, and even being around people or friends, they can still experience loneliness. We try to help them fill that void.” 4. Nostalgia and Triggers from the Past
The holidays often evoke memories of past celebrations, some of which may have been filled with trauma or substance abuse. For many individuals, their relationship with drugs or alcohol may have been tied to holiday traditions, making it even more challenging to avoid relapse. The sights, smells, and sounds of the season can trigger cravings and emotions tied to these past experiences. 5. Lack of Routine and Structure
For those in recovery, maintaining a daily routine and structure is vital to preventing relapse. During the holiday season, normal schedules are often disrupted with vacations, family gatherings, and time off from work. This lack of structure can lead to a sense of unpredictability or anxiety, which may cause someone to fall back into unhealthy behavior patterns or turn to substances to cope. Coping with the Holiday Season: Tips for Maintaining Sobriety
The good news is that while the holiday season can undoubtedly be a challenging time for those in recovery, it’s also an opportunity to take proactive steps to protect one’s sobriety. “I believe,” said Nelson, “there’s only two reasons why people relapse. They are because they wanted to or because they didn’t get enough help.” At City Mission, we provide our residents the help they need during the holidays. Our Holiday Relapse Prevention group and our Safe Pass Plan program help our residents maintain their recovery during the holidays by helping them identify potential triggers and challenges and offering them tools and strategies to keep them safe. Here are some of those strategies: 1.Have a Sobriety Plan
Having a detailed sobriety plan for the holidays is crucial. This plan can include strategies for handling difficult emotions, navigating social situations, or managing cravings. Having an exit strategy for situations that feel unsafe can help you stay in control and avoid making decisions that may jeopardize your recovery. At City Mission, before our residents leave for the holidays, they are required to create a Safe Pass Plan with their case manager. “Just because you’re in recovery, you don’t have to avoid weddings or anniversaries or concerts,” said Nelson. “You can do all the things that other people do provided that you are spiritually fit and have a plan.” • Communicate your needs: Let family, friends, or colleagues know about your recovery and ask for their support in creating a sober-friendly environment.
• Set limits on social events: If you’re attending a party or gathering, know your limits ahead of time. Identify people who are likely to be at these events and people that it would be better avoid. • Have a plan for uncomfortable situations: Think through potential challenges you might face and how you’ll handle them and who you will contact if you need help. 2.Create a Support System
“You should be attending meetings,” Nelson said. “You should have a sponsor and contact your sponsor every day.” One of the most crucial components of staying clean and sober during the holidays is having a solid support system. Surround yourself with friends, family, or fellow members of a support group who love you and want the best for you and who understand the challenges of recovery. Having someone to talk to or rely on during times of stress or temptation can make a significant difference in staying sober. • Attend support meetings: Many 12-step meetings and recovery programs remain active throughout the holidays. Make it a priority to attend these meetings.
• Check in regularly: Whether it’s a daily text, phone call, or video chat, keep the lines of communication open with your support system. This provides emotional support and helps you stay connected to your recovery goals. 3. Pray
“Addiction affects you biologically, mentally, and socially,” Nelson explained, “but the solution is spiritual. We know that Jesus is the answer. If you build a recovery program based on God and continue to work the program, we believe that you will have a successful recovery and a successful holiday.” Strengthening your relationship with God can create gratitude, purpose, peace, and fulfillment, which can all give you a deeper sense of value in your life and can give you the inner strength to make better choices. 4. Avoid Negative People, Places, and Things
“There’s an old saying,” said Nelson, “if you hang out in a barbershop, sooner or later, you’re going to get a haircut.” If you continue to return to the same people, places, and things that you used to fill your life with when you were in active addiction, then you’re likely to eventually fall back into the same old habits. Instead of focusing on the holidays as they were in the past, try to create new, sober traditions that bring joy and meaning to your life. This could include volunteering, engaging in new hobbies, or spending time with loved ones in a different way. By focusing on positive and healthy activities, you can redefine what the holidays mean to you, separating them from the negative memories of substance abuse. 5. Remember Your Why
During moments of temptation or doubt, it’s important to remember why you are in recovery in the first place. Reflecting on the benefits of sobriety—such as better health, improved relationships, or a clearer mind—can provide the strength needed to resist urges. Writing down your reasons for staying sober and keeping that list visible can serve as a powerful reminder during moments of weakness. 6. Celebrate Your Progress
Recovery is a journey, and it’s important to take time to celebrate your milestones, no matter how small. During the holiday season, reflect on how far you’ve come in your recovery and the strength you’ve gained. Recognize your achievements and be grateful for the hard work you’ve put into staying sober. Conclusion
The holiday season is often a time of joy, connection, and celebration. However, for those in recovery from drug or alcohol addiction, it can also be a period of increased vulnerability to relapse. But if you create a plan, surround yourself with the right people, and deepen your relationship with God, then you can have a safe and joyful holiday season! Click HERE if you would like to support City Mission’s ministry of bringing hope to homeless this holiday season.
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