Holiday triggers and 11 tips for relapse prevention

The holiday season causes changes in many people’s lives. This time of year can create added stress and trigger a relapse in people recovering from drugs and alcohol abuse. The stress of this festive time can come from many different directions, whether they are office parties, family gatherings, or just having a busy schedule. Stress can come from financial strain, feeling pressure to create the perfect party, missing a loved one that has passed away, or the variety of other challenges that spring up. This may cause one to get less sleep, skip meals, isolate themselves, or miss 12-step meetings. For this reason, the holiday season has been dubbed the Bermuda Triangle by those in 12-step recovery groups. It has been proven that routine is important for someone in substance abuse recovery. The acronym H.A.L.T relates to big triggers. H.A.L.T. means Hungry, Angry, Lonely, and Tired. It is well-known to people who attend 12-step meetings. It is imperative to stay on watch for these triggers and remember to add time for self-care.

11 holiday sobriety tips and strategies for relapse prevention:

1. Sobriety is the priority. Always put it first and make sure to have a backup plan in place. 2. When going to a party with alcohol, practice the buddy system and bring a supportive friend or family member. 3. Use mindfulness to stay in the present moment. 4. Attend 12-step meetings or other support groups, and be of service to others. 5. Do not bury unpleasant emotions. Allow yourself to process them with a friend or therapist. 6. Have sober fun. Find activities that bring joy without substance use. Create new sober holiday traditions. 7. Practice gratitude and give thanks for your life and the gifts you have. 8. If family gatherings are too stressful, spend time with sober, supportive friends. 9. Make sure you’re eating regular meals, getting 8 hours of sleep per night and exercising to increase serotonin, reduce stress, and improve moods. 10. Establish a prayer and meditation routine each day to connect to yourself or a higher power. 11. Spend time in nature.

Therapy in Los Angeles

Donna Groves, MA, LMFT, is a therapist and life coach in Los Angeles. She is within traveling distance from Malibu and Santa Monica. Donna works with people struggling with addiction, loneliness, depression, and more, in-office and online. If you would like to learn more, you are welcome to arrange a complimentary consultation or appointment by calling or filling out the contact form and click Send.