It is imperative that anyone in recovery have a relapse prevention plan during the holidays.
Coming home for the holidays can mean the return of traumatic memories or connecting with old friends who use and abuse drugs and alcohol.
Relapse is already incredibly common throughout the year and the holiday season can heighten the triggers that cause relapse, such as social pressure, loneliness or money troubles. Relapse during the holidays is a concern, but that does not mean it will happen. There are steps you can take and resources available to people looking for help staying sober during the holiday season.
Have an Escape Plan
It is imperative that anyone in recovery have a relapse prevention plan during the holidays. Old friends and family are a trigger for many people, especially if they are using drugs and alcohol.
If you are in a situation that tempts you to relapse, then it is important have a plan to remove yourself from that situation. It can be something as simple as deciding to leave early if you feel triggered to relapse. You can also bring a sober friend who will hold you accountable and give you an excuse to leave. Your sobriety is the most important thing and leaving a holiday dinner early is more important than relapsing.
Know Your Family’s Dynamic and Your Triggers
Ideally, your family is a force of support and love, but for many people, they can be a source of stress. Know your family dynamic and know which family members may be a trigger for you. If you have a strained relationship with one of your family members or one of them has a substance abuse problem, then it is important to make a plan. You must plan how to engage with them and when you should or should not interact with them. Plan for the support you need in dealing with family members who can trigger you.
If friends or family begin to trigger you, it is important to be assertive and don’t let anyone pressure you into using substances. Friends and family are the hardest people to say no to, but it is important that you set hard boundaries.
If you are having a good time and are feeling stress-free, it is important to note which friends and family members have done a good job validating your sobriety and support you on your journey. Spend your holidays with these friends and family and avoid ones who trigger you.
Exercise and Clear Your Mind
Relapse is most likely to occur when you are neglecting your own needs and self-care, and one of the best ways to reduce stress and clear your mind is exercise. It is important to make time to exercise, as it can help free the mind from negative thoughts. Exercise can provide a consistent routine, increase self-esteem and help with overall mental health.
Exercise makes us feel good, so the likelihood of relapse may decrease if you are able to stay active. Practicing yoga or engaging in diaphragmatic breathing exercises before entering a potentially triggering situation is also helpful. Doing these things will put your mind and body in a good state and help you deal with the stresses of the holidays.
Go to Meetings During the Holidays
Just because it is the holidays does not mean you should avoid support group meetings. Narcotics Anonymous, Alcoholics Anonymous and other support groups are great ways to connect with like-minded people trying to maintain sobriety during a stressful holiday season. Continue to attend your regular meetings if you are in town and find a local meeting if you are traveling for the holidays. Most support groups are continuing to hold virtual meetings as well as in-person meetings, so access to these meetings is easier than ever.
Arizonans looking for a Narcotics Anonymous meeting can find one at arizona-na.org.
Arizonans looking for an Alcoholics Anonymous meeting can find one at alcoholicsanonymous.com/aa-meetings/Arizona. FBN
By Roy DuPrez
Roy DuPrez is the CEO and founder of Back2Basics Outdoor Adventure Recovery in Flagstaff. DuPrez received his BS and MEd from Northern Arizona University. Back2Basics helps young men, ages 18 to 35, recover from addiction to drugs and alcohol.
Back2Basics is an adventure recovery program, up to six months, for young adult males ages 18-30 with substance abuse issues looking for a positive and meaningful life. In our program, clients are exposed to a weekly combination of both wilderness adventures and residential programming. For more information, visit back2basicsoutdooradventures.com, call 928-814-2220 or email rduprez@b2badventures.com.