Navigating Holiday Stress: Understanding Addiction Triggers and Tips for Recovery
Navigating Holiday Stress: Understanding Addiction Triggers and Tips for Recovery
The holiday season can be a time of joy, spending time with loved ones, and celebrations, but for those in recovery from substance use, the holidays can present unique challenges such as social gatherings, family dynamics, and heightened emotions that may trigger old patterns. On this week’s episode of More Than a Therapy Couch, we sit down with Abigail Malit, LAC, a licensed therapist at Tree of Life Counseling Center who has experience working with individuals, couples, and families navigating long-term recovery from substance use.
Join us as we discuss practical tips on how to maintain sobriety, navigate difficult family dynamics and prioritize mental health this holiday season!
How do the holidays impact mental health?
The holiday season can stir up complex emotions and triggers due to a variety of stressors that can pop up during this time. Advertisements and media often depict happy families, laughter, which doesn’t necessarily align with every individual’s reality. Some of the most common holiday stressors include:
Increased Social Pressure: Holiday parties and gatherings can often involve alcohol and other substances, making it difficult to resist temptation when others around you are indulging.
Family Dynamics: Family gatherings can stir up unresolved conflicts, past traumas, or emotional wounds that may have contributed to onset of addictive behaviors.
Loneliness or Isolation: The holidays can magnify feelings of loneliness, especially for those who are estranged from loved ones or trying to rebuild relationships.
Financial Stress: Gift-giving, travel expenses, and the pressure to make the holidays "perfect" can cause financial strain, leading to stress and anxiety.
Malit shares “there’s a lot of emotional dysregulation that happens around the holidays.” Societal expectations and pressure to meet idealized standards of happiness this time of year can be especially challenging for those navigating recovery from substance use.
What are some practical tips to stay focused on recovery during the holidays?
Maintaining a recovery mindset amidst several triggers can require deliberate effort and planning ahead of time. Malit shares some practical tips she utilizes with her clients to foster a recovery mindset and develop resiliency.
Set boundaries: Do not be afraid to decline invitations to events that may be too triggering. Your well-being and recovery journey should be your first priority.
Bring a sober buddy: If you do plan on attending a gathering where alcohol or other substances will be present, bring a supportive friend who understands your journey and can support you in the moment.
Have an exit strategy: Planning a safe method to leave an event early if you are feeling uncomfortable or triggered, can help you maintain a sense of control during a heated moment.
Create new traditions: Focus on creating holiday traditions that align with your recovery, such as volunteering, engaging in sober activities, or spending time with a supportive community.
Prioritize self-care: The holidays can be a hectic time of year, so make sure you are able to engage in activities that nourish your mind and body, like meditation or exercise.
Malit encourages clients in recovery to continuously expand their toolbox of coping strategies saying, “you can never have too many coping strategies because sometimes your go-to coping strategy may not work for every situation.”
Why is it important to build a support network?
Having a strong sober support network can be a pivotal aspect of an individual’s recovery journey. For those looking for support outside of their immediate social circle, anonymous support groups can be a great place to process individual experiences and share space with others who are on a similar journey.
Some national organizations that offer free local chapter meetings include:
When working with clients in recovery, Malit shares that she shares these resources with her clients to support the work they are doing in their individual sessions together. “I do encourage some type of supplemental support beyond individual therapy…it is a good place to find people that understand or are supportive of the process. I would encourage at least trying one. Every meeting is run differently and there are different types of meetings.”
Ultimately, every individual’s recovery and sobriety journey is unique. Reaching out to a substance use or mental health professional can be a pivotal step to finding care that is tailored to meet your needs.
When should I see a professional?
If you or a loved one are experiencing mental health challenges this holiday season that cannot be managed on your own or are interfering with your daily life, it may be time to consult a mental health professional, such as a therapist or psychiatric nurse practitioner.
About Tree of Life Counseling Center
At Tree of Life Counseling Center in Princeton, NJ and Freehold, NJ, we have an experienced team of 50+ clinicians to help support you, and your family, through whatever you may be facing. Schedule an appointment today by calling 732-393-8391 or filling out an online form at https://www.treeoflifecc.org/start-today
