December 8, 2023 PCI Centers

Tips on staying sober during holidays

The holiday season is a time to celebrate, unwind, and be surrounded by loved ones. But for many people in recovery, it can be a time of increased stress and temptation. Avoiding alcohol and drugs during the holiday season can be tough, but it’s possible. This blog post will provide proven tips on how to stay sober and balanced during the holidays.

Check in with your needs to improve your ability to sustain recovery. Remember this acronym HALT:

• Hungry? : Make sure you’re eating regularly and not skipping meals
• Angry? : Meditate, exercise, and go outside to reduce stress or negative thoughts
• Lonely? : Plan ahead by writing a list of people who love and support you that you can contact when you’re feeling down
• Tired? : Holidays might require you to sleep later than usual. Ensure getting sleep as close to 8 hours as possible

Create a plan for the holidays

• Are you attending support groups or 12-step meetings? How many times a week? What time will you attend? Where is it located? Will anybody join you?
• Arrange a consistent schedule to meet with your sponsor or set a goal to find a sponsor
• Think of ways to limit exposure to stressful situations or people who make you feel stressed
• Verbally practice refusing alcohol or drugs. You may find it helpful to practice in front of the mirror or with a trusted person (e.g. therapist, friend, family member). Think of having a brief elevator pitch
• Generate an escape plan if you are triggered and facing temptation to drink/use

Take your preferred non-alcoholic drink to family gatherings and events

• Don’t panic if someone offers you an alcoholic drink or if you accidently take a sip of an alcoholic beverage. This doesn’t mean you’ve relapsed and or have given yourself the green light to relapse. Be mindful of your thoughts and how you’re rationalizing.

Avoid triggering people and situations if possible

• Some people may pressure you to drink or use
• Some people will push your boundaries and ask uncomfortable questions, or maybe even remind you of embarrassing events
• If you know who they are, then avoid them
• Set physical, psychological, and emotional boundaries and be consistent with enforcing them

Talk to people you feel safe around

• Talk to a sponsor or sober friend about your emotions and expectations
• Discuss your resentments and things that make you feel angry
• Challenge negative self-talk and biases
• Explore memories and feelings associated with the holidays
• Consider forgiving yourself and others

Avoid boredom and fill spare time with productive activities

• Sign yourself up to help others or volunteer for a good cause (e.g. serving food at a homeless shelter)
• Spend time with people you admire but haven’t made the time to see (e.g. an elderly neighbor)
• Contact a newcomer at a 12-step meeting or support group
• Focus on your physical health and explore a new hiking trail or town
• Reflect on your blessings and things you are grateful for
• Think of a new tradition or ritual you would like to begin
• Plan an activity that doesn’t involve alcohol or drugs such as going ice skating, watching movies, making & decorating cookies

Practice self-care

• Ensure that you are eating healthy portions and foods
• Exercise or engage in normal amount of physical exercise
• Sleep and wake up during a consistent time
• Engage in spiritual or faith-based practices (if this applies to you)
• Reflect, journal, (re)connect with loved ones
• Engage in meditation and relaxation
• Get a massage
• Spend a cozy night indoors with scented candles or an oil diffuser
• Watch a classic holiday movie or show with your favorite snacks

Enroll in a mental health and/or substance use program

Search for a therapist to begin outpatient or intensive outpatient treatment to reinforce your recovery during holidays and beyond. At PCI, our intensive and non-intensive outpatient programs are built to support your healing and recovery from all angles. We offer individual, group, couples, and family therapy to ensure you can build an environment that supports your sobriety.

Staying sober during the holidays can be a challenge, but it’s not impossible. By planning ahead, leaning on your support system, focusing on gratitude, creating new traditions, and practicing self-care, you can navigate the season with ease. Remember that your sobriety is worth Staying sober during the holidays can be a challenge, but it’s not impossible. By planning ahead, leaning on your support system, focusing on gratitude, creating new traditions, and practicing self-care, you can navigate the season with ease. Remember that your sobriety is worth protecting, and you’re not alone in the journey. Stay strong, and may the holiday season bring you peace and joy.