8 Tips for Staying Sober During the Holidays
The holidays can present more temptation for substance use as many holiday gatherings have an increased focus on the consumption of alcohol.
This year, COVID-19 is likely to affect this temptation: it may decrease since many people will be celebrating holidays with only their immediate family and in the comfort of their own homes, rather than going to large holiday gatherings, but it may also increase the temptation due to increased isolation and time spent at home.
No matter what your holiday celebrations will look like this year, use these tips to maintain your commitment to sobriety.
1. Plan Ahead
If you are going to a holiday gathering, go prepared with a plan of action if you begin to feel overwhelmed or tempted. If possible, attend with a support person. Have a plan for what you will say when offered an alcoholic beverage and how you will handle individuals who may encourage you to have “just one”.
2. Avoid Toxic or Triggering Relationships
Although the holidays encourage people to spend time with family and friends, it is okay to say no to gatherings with individuals who are toxic or triggering to you, even if those individuals are family members. It is important to focus on your sobriety and to not put that at risk.
3. Practice Gratitude
Remind yourself of how far you have come and be grateful for what you have in your life at this time. The journey may be far from over, but each day brings you closer to your goals.
4. Prepare How You’ll Say “No Thanks”
Holidays often increase the use of substances in group settings. Have a plan in place for how you will turn down offers of substances and what you will say when faced with an individual who may not understand why you would say no. Possible options include:
- “No thank you.” – It is completely acceptable to simply say no and not offer an explanation as to why
- “I am not drinking.”
- “I am driving tonight.”
- “I am in recovery.” – It is also completely acceptable to inform people of your sobriety if you are comfortable with it.
It may also be helpful to keep a drink (water/soda/juice) in your hand to avoid having people offer you a drink altogether.
5. Continue Going to Meetings
It is important to maintain your regular schedule throughout the holidays. This includes continuing to attend meetings. Schedule your commitments and celebrations to allow for them–you’ll be glad you did.
6. Eat Well
Avoid getting too hungry or thirsty at gatherings. Prior to attending a celebration, have a snack. Bring a bottle of water with you if necessary. Outside of gatherings, continue healthy eating patterns that help you feel your best physically and mentally.
7. Create New Traditions
Create traditions that don’t revolve around substances. Traditions that engage personal growth, positive family/friend relationships and creativity can replace traditions that formerly revolved around substances.
8. Seek Out Support
As with any time of year, if you feel you are at an increased risk, reach out to your support people and community resources for additional support. They are there for a reason!
The holidays are a wonderful time of year, but they also present unique challenges to people in recovery. Fortunately, when prepared with the right support and tools, you can maintain your sobriety while still enjoying everything this season has to offer.
