This is also the time of year when people tell themselves, I’ll deal with this in the new year…. If you’re finding this season overwhelming, there is support available right now, and reaching out sooner can help you start the year feeling safer and more grounded.
Below are seven practical, compassionate strategies to help you stay sober during the holidays.
Plan ahead and set clear boundaries.
Before heading to holiday celebrations and gatherings decide what you need to feel supported. Establish some boundaries for yourself and share these with your friends and family. These might include:
- setting a time limit for how long you’ll stay
- planning who you’ll sit with
- identifying safe people you can check in with
- preparing phrases to decline alcohol without feeling pressure
Communicate your commitment to your recovery and don’t be afraid to reach out and request support during this time. Most people will want to support you, but they can only do that if they know how. Having a plan in place can help you feel more prepared and ensure you are ready for any potential challenges.
Attend sober events
Around the holidays there are often alcohol-free events being organised. Tap into your local communities and find some like minded individuals who understand the importance of sobriety, and who can provide safe, supportive environments for you to be a part of.
If you’re unable to locate any local sober events, consider spending your time with people who understand recovery and can help create a safe, supportive space.
Bring your own beverages.
If you know that you will be attending an event where alcohol will be present, consider bringing along your favourite non-alcoholic drink. Having a drink in your hand may help you to feel more comfortable and reduces the likelihood of others offering you alcohol.
You can even try dressing up your drink with some fruit or making a mocktail to make it feel a bit special if that helps.
If the season feels too much....
Whether you want advice, reassurance, or a plan for extra support, Arrow Health is available 365 days a year.
Lean on your support systems
Don’t be afraid to lean on your support networks during the silly season. Whether it’s friends, family, or a support group, make sure those who love and care about you are aware that this is a challenging time. Be sure to reach out to someone you trust and feel comfortable with if you’re feeling overwhelmed, triggered or tempted.
A supportive conversation can be a powerful reminder of your commitment to sobriety. Connection is a protective factor against relapse.
Don’t forget that support is available for families navigating addiction and flexible treatment options.
Create new traditions that support your wellbeing
Consider starting new holiday traditions that bring you joy and fulfilment, while maintaining your recovery. Not all holiday traditions need to revolve around drinking.
- host a games night
- organise a morning walk or beach trip
- meet a friend for coffee
- volunteer
- watch a Christmas movie marathon
Focus on building positive experiences and turn them into your new traditions.
Practise mindfulness and self care.
Stress is one of the most common trigger for relapse. The end of the year is busy, emotionally charged, and full of expectations. By Incorporating mindfulness and self care into your daily routine you can help alleviate some of that stress and allow your nervous system to breathe.
- meditation
- time in nature
- a relaxing bath
- an early night
- gentle exercise
- journalling
- taking time out from overwhelming environments
Giving yourself permission to rest isn’t selfish, it’s essential.
Have an exit strategy.
If you arrive somewhere and the environment doesn’t feel safe, you don’t need to stay. Before going out decide on:
- how you’ll get there
- how you’ll get home
- what you’ll say if you need to leave
- who you can check in with afterwards
Your recovery is more important than anyone’s expectations. Removing yourself early is a sign of strength, not failure.
When the tips aren’t enough
For some, no amount of planning makes this time of year feel manageable. You might be feeling:
- overwhelmed
- unsafe
- constantly tempted
- exhausted from trying to hold it together
- scared that you’ll relapse
- like you need more support than friends/family can give
If this is you, now is a good time to reach out, and not wait until next year.
Getting help before things escalate can change the trajectory of your entire holiday season and your start to the new year. Arrow Health is open every day, including through Christmas and New Year, and our team can support you to make a plan that keeps you safe.
Staying sober is possible, even during the silly season
Staying sober during this season is absolutely achievable. With planning, support, new traditions, and intentional self-care, you can navigate the festivities in a way that protects your wellbeing and still allows you to enjoy the spirit of the holidays.
Your commitment to your recovery is a gift you give yourself, and one that continues giving long after the decorations are packed away.
If you find yourself needing extra support, that’s okay. You’re not alone.