Why Is The Holiday Season A Time Of Increased Relapse Risk?

Recovery is a journey taken one day at a time, and it can be particularly challenging if you’re just beginning your sobriety. The holiday season often brings a heightened risk of relapse due to various factors. Triggers, stress, and greater exposure to environments where substances are used are just some of the risks faced. Even if you've been sober for a long time, you might still find it difficult to maintain your sobriety during the holidays.

The holiday period can be overwhelming with its demands, unfamiliar situations, and the feeling of being pulled in multiple directions. Additionally, research indicates that emotional triggers and stress are significant contributors to alcohol relapse. These stressors certainly present a risk of relapse, but negative outcomes are not inevitable. Enjoying the holidays without falling back into old habits is achievable. By recognizing your triggers and relying on sobriety techniques, you can navigate the holiday season stress-free.

Three Holiday Triggers That Could Lead To Relapse

During the festive season, you're likely to attend office holiday parties, neighborhood get-togethers, and celebrations hosted by friends and family. This increase in socializing can be draining and stressful for many, especially since these gatherings often involve alcohol. While increased alcohol consumption at social events during the holidays is common, it's merely one aspect of the issue. Other factors must also be considered.

The three factors outlined below may affect alcohol and/or drug use and could increase the possibility of relapse for individuals in recovery.

Increased Travel Stress:

While traveling during the holidays need not be stressful, it often is. Whether you’re going on a vacation or visiting family who live far away, encountering a few obstacles is almost certain. Although travel can be relaxing, holiday trips are not typically known for their leisurely pace.

The holiday season is also busier in general. Airports and train stations are crowded, ticket prices are higher, and simply reaching your destination can be a hassle. If your travels include multiple stops, disruptions to your routine can make things more challenging. Routine is crucial for many in recovery, and extended travel times may cause you to miss recovery meetings and appointments with sponsors.

Family Dynamics Stressors:

The holidays are a perfect time to be with close family and friends for many people. However, for those in recovery, unsupportive or toxic family members can be a major source of stress and anxiety. Additionally, gender may influence relapse risk. For instance, a study found that marriage reduced the relapse risk for men, whereas it increased the risk for women due to marital stress.

In essence, complicated family issues can make gatherings less enjoyable. If this resonates with you, family events may be particularly risky and require careful attention.

Unrealistic Pressure And Expectations:

Beyond external stressors, we often impose internal pressures on ourselves during the holidays. The need to have everything perfect can be overwhelming. Pressure from family or friends to host the ideal dinner party is one such unrealistic expectation. You don’t have to give the best gifts or attend every event you’re invited to. Stay genuine in your actions and resist succumbing to unnecessary pressures.

Strategies For Managing Relapse Risks

#1 Plan Ahead For Holiday Parties: First, decide if attending a party is something you want to do. Second, get ready to refuse drinks with a reason prepared. Third, set a time limit for your attendance and stick to it. If you need to stay only for a meal, leave when it’s time. If there's no meal, plan to stay for about an hour, informing friends or coworkers that you have another engagement. Lastly, arrange to check in with a recovery friend if you feel uneasy.

#2 Establish And Maintain Boundaries With Family: In challenging family situations, remind yourself that you have the authority to leave or request a break. If you feel trapped in a conflict, take a call or find a quiet space to regain your composure. Avoid topics that trigger you, such as politics, finances, or family history. Knowing your triggers allows you to practice setting boundaries. Although initially awkward, maintaining these boundaries becomes easier over time.

#3 Giving Gifts That Align With Your Situation: Many people in early recovery face financial constraints. If you’re in this situation or have a complicated relationship with money, holiday gift-giving can be stressful. Avoid this additional relapse risk by opting out of gift exchanges or getting creative with your gifts. Consider quality time coupons, date nights, or homemade gifts to show you care without incurring debt or stress.

By applying these strategies or devising your own, you can confidently enjoy the holidays without facing relapse risks. While stress cannot be completely eliminated, we can empower ourselves and build healthy coping mechanisms. If you or a loved one struggles with substance abuse during the holidays, reach out to a team member at Impact Recovery today and start rebuilding your life.