Tips to Prevent Holiday Relapse

Dec 19, 2024

  1. Know why sobriety matters to you
    a. Remind yourself why you want to stay sober in the first place; make it personal! Challenge yourself to make a list of 30 positive reasons for sobriety. If you can’t think of 30 reasons, do a google search or ask someone you trust.
  2. Remind yourself of the negative consequences of using
    a. “I don’t want to go to jail” or “I won’t get my Driver’s license back” are examples of negative consequences, but also consider things like health, wealth, jobs, relationships, personal goals, and how long you want to attend the Kenndy Center.
  3. Reject usage excuses
    a. “It’s just the holiday.” “It’s just one…” “You’ll offend (person’s name) if you don’t drink.” Those are all usage excuses. The focus on short-term pleasure and ignore the long-term pain. Practice responding to these excuses and focus on the negative consequences of using.
  4. Beware of the “Who’s, What’s and Where’s” that may cause you to use again
    a. Plan ahead for relapse risks. You can create solutions before the problem occurs. For example, bring a non-alcohol drink to a party.
    b. Identity relapse triggers. Triggers for use may include parties, family gatherings, weddings, deaths of loved ones, stress, other people using, depressed mood, specific people, etc.
    c. Develop a list of sober coping skills. The more, the better!
  5. Utilize your social support system
    a. If you’re likely to be pressured to use, bring a “sobriety wingman” with you. This person can step in if you need to make an escape or shift the direction of a conversation.
    b. Make a list and regular contact with family, friends, co-workers, mentors, group members, counselors, etc. who will help you stay sober. You are stronger in a group than on your own!
  6. Establish boundaries in advance
    a. It’s okay to say, “No.” You are not required to explain your “No.” Similarly, it’s okay to distance yourself from people who use. It’s okay to leave an event early or not show up at all. Boundaries are about respecting yourself!
  7. Prioritize self-care and pay attention to H.A.L.T.
    a. You’re less likely to relapse when you take care of yourself. Know what your physical, mental, and emotional needs are and regularly address them.
    b. H.A.L.T. stands for Hungry, Angry, Lonely, and Tired. You are more likely to relapse when you experience H.A.L.T. Address H.A.L.T needs appropriately!
  8. Put a new spin on old traditions
    a. If everyone raises a glass at dinner, fill your glass with mountain dew, tea, coffee, or juice. Bonus points the drink is the same color. Most people aren’t going to notice or care!
  9. Understand that it’s not “the most wonderful time of the year” for some people.
    a. Job loss, divorce, death, tragedies, etc. may make this time of the year emotional hard and the idea of “forced cheer” can make things worse. Be willing to recognize and validate your feelings. It’s okay to not be okay.
    b. Talk to your doctor or counselor about medication, healthcare, or mental health services.