Holidays are meant to be joyous, happy occasions that bring friends and family together. But for some, holidays can pose a risk for substance abuse and relapse due to reasons such as stress, loneliness, and increased access to drugs and alcohol. If you or a loved one is recovering from addiction or at risk for substance abuse during the holidays, there are steps you can take to stay healthy and safe and reduce the risk for relapse, alcohol poisoning, and drug overdose.
Here are holiday statistics surrounding substance abuse, along with common holiday triggers and tips for staying safe this holiday season.
Holiday Statistics on Drug and Alcohol Abuse
- The majority of drug- and alcohol-related deaths take place in December. There were nearly 91,000 deaths that occurred during this month between 1999 and 2014.
- Every year between Christmas and New Year from 2012 to 2016, an average of 300 people died in drunk driving accidents.
- In December 2016, roughly 25% of all deaths from motor vehicle accidents were caused by drunk driving.
- Of the 14,472 people who died in traffic crashes between 2012 and 2016, roughly 28% were caused by drunk driving.
- Alcohol consumption during the last 2 weeks of December is about 70% higher than at any other time of year.
Know Your Triggers – and How to Handle Them
The holidays can be a minefield of emotional triggers and stressors, and for those in recovery, it’s important to stay aware of what might set off cravings. Whether it’s the chaotic energy of large family gatherings, the quiet loneliness of the season, or the reminders of past holidays, it’s essential to recognize what makes you vulnerable to relapse. Start by listing potential triggers, whether they are specific people, places, or situations, and then create a strategy to manage them. If you know that a certain event brings up old feelings, consider preparing an exit plan or asking a supportive friend to attend with you. Your triggers don’t have to control you – with the right plan, you can navigate these moments with confidence.
Common holiday triggers and stressors that can lead to drug abuse include:
- Holiday shopping and large crowds
- Attend parties and events where drugs and alcohol are present
- Long-held family traditions that involve alcohol use
- Dealing with difficult relatives
- Unwanted family or work obligations
- Time constraints and busier schedules
- Traveling
- Returning to hometowns and childhood homes
- Reminiscing about past joyous holidays
- Pressure to host the “perfect” party or prepare the perfect meal
Tips for Avoiding Holiday Drug and Alcohol Abuse
Holidays may be difficult and stressful for some, but that doesn’t mean relapse and drug abuse are inevitable. If you are prone to substance abuse or in recovery from addiction, there are many ways to make the most of your holiday season while staying abstinent from drugs and alcohol.
Here are tips that can help you stay in recovery during the holiday season:
Lean on Your Support System
This time of year can be overwhelming, but you’re never alone in your recovery. Surround yourself with a strong support system that understands your journey. Whether it’s a sponsor, a close friend, or a family member who gets it, make sure to stay in touch with people who will keep you grounded. If you feel the pressure mounting, don’t hesitate to reach out for a little extra support. Regular check-ins with your network can give you a sense of accountability and reassurance, and it’s okay to let them know when you’re struggling. If you don’t already have a strong support system, consider joining a group or online community where you can connect with others who are navigating similar challenges. Together, you are stronger.
Manage Stress Mindfully
The holidays bring a mix of excitement and stress, and it’s easy to let the pressure get to you. But the key to maintaining your sobriety is learning to manage that stress in healthy ways. One of the most effective tools is mindfulness, whether it’s through deep breathing, meditation, or journaling. Take five minutes each day to simply breathe and focus on the present. Writing down your thoughts can help you process emotions and release built-up tension. If you’re feeling especially overwhelmed, take a break from the holiday rush to go for a walk or do some gentle stretching. Practicing mindfulness isn’t about avoiding the stress – it’s about learning how to cope with it, so it doesn’t overwhelm you.
Host Your Sober Celebration
Why not make the holidays your own? Hosting a sober celebration is a great way to have fun and feel connected, without the pressure to drink. Plan an event where everyone can enjoy each other’s company, play games, or enjoy non-alcoholic drinks and delicious food. If you’re not the hosting type, seek out sober-friendly events in your area. Many communities host alcohol-free gatherings that focus on togetherness rather than drinking. Whether you’re hosting or attending, it’s important to make choices that align with your values and sobriety goals. This season is about more than just surviving – it’s about thriving and enjoying the festivities in a way that feels right for you.
Stick to Your Healthy Habits
The holidays are a time of indulgence, but it’s crucial to keep your health a priority. Maintaining your daily routine – including exercise, healthy meals, and plenty of sleep – can help you stay grounded. When life gets chaotic, having a solid routine can be a source of stability. Whether it’s making time for a daily walk, cooking nourishing meals, or getting enough rest, keeping up with healthy habits helps you manage stress and stay connected to your goals. It’s not about being perfect – it’s about finding balance, so you can enjoy the holidays without sacrificing your well-being.
Other tips that could help you stay in recovery this holiday season include:
- Develop a plan to follow in situations that involve drugs and alcohol, such as making a great excuse to leave a holiday party early.
- Know your triggers so you can avoid and cope with them when faced with drugs and alcohol. If you need help identifying your triggers, consider receiving cognitive behavioral therapy through an outpatient drug rehab program.
- Stay in contact with caring, supportive family members who can steer you away from drugs and alcohol and help you stay abstinent.
- Prepare to talk openly about your abstinence from drugs and alcohol if friends and relatives inquire as to why you’re not using these substances during holiday events.
- Stay in touch with your AA or NA sponsor and contact that person when you feel close to relapsing at any point during the holiday season.
- Start your new holiday traditions that don’t involve drugs and alcohol.
- Understand that you’re not alone, and that there are millions of others around the world fighting to stay abstinent during the holidays while in recovery from addiction.
Staying sober during the holidays may seem challenging, but with the right strategies and support, it’s entirely possible to navigate the season with confidence and joy. By planning, managing stress, creating dry holidays, and leaning on your support system, you can enjoy the festivities without compromising your sobriety. Remember, your recovery journey is a continuous process, and celebrating small victories along the way is just as important as overcoming bigger challenges. If you find yourself struggling or in need of additional support, don’t hesitate to reach out. Contact us today to learn how we can help you stay grounded and focused on your recovery throughout the holiday season. You’re not alone – we’re here to support you every step of the way.
