Though the risk of relapse runs high during the holidays, it is not inevitable. Your family, your friends, and your recovery fellowship all want you to get through this holiday season clean and sober. So do we. While COVID-19 has changed this holiday for most of us, we want you to know we're thinking of you, and you are not alone. If you are in recovery from alcohol or drug addiction, there are real steps you can take to stay healthy and safe.
1. Be aware of your triggers
Changes in your routine, family gatherings, and parties are big ones. And this year's special: the stress of navigating a pandemic on top of an already stressful season can be a trigger in and of itself. Stay alert to these (and other) triggers, get extra support, take good care of yourself, and have a backup or escape plan in place if you do go out to parties or visit with family.
2. Avoid H.A.L.T.
H.A.L.T. stands for Hungry, Angry, Lonely, Tired. Each one makes a relapse more likely. If you're hungry, eat something. If you're angry, reach out and talk to someone, go for a walk, or scream into a pillow. Just move the energy, without harming yourself or anyone else. If you're lonely, attend a Zoom meeting, call a friend, meet someone outside, or think of someone you could help. If you're tired, prioritize a good night's sleep and take naps.
3. Make new holiday traditions
You might be doing this anyway because of the pandemic. If so, make it extra fun. Set up an elaborate hot chocolate or fancy coffee station in your kitchen. Play a game via Zoom with friends or family. Drive sober and go look at holiday lights in your area. Plan to eat breakfast, have coffee, or make dinner with a friend over Zoom. Or snuggle up and relax more than you usually let yourself. Snuggly pets help.
4. Make a 12 Gratitudes list and send gratitude notes
The quickest cure to the holiday blues is putting things in perspective, counting your blessings, and being grateful for what you have. Try writing a list of things, people, and pets you're grateful for in your journal. Use colored pencils this time, or even glitter pens. Be creative and make a 12 Gratitudes of Christmas List for yourself.
Then send notes of gratitude, or encouragement, to others. It boosts your mood and doubles as a mini service opportunity when you send notes to loved ones. Everyone enjoys mail, especially now, when we can't go out or get together like we used to. A card, note, or letter lifts others' spirits and your own. Buy a pack of cards from the store or make your own at home.
5. Stay connected
While many of your holiday plans may have been altered by COVID, it's vital to stay connected. Addiction is a disease of isolation, and just because we're socially distant doesn't mean we have to be socially isolated. As much as you may be sick of Zooming, it's a great way to stay connected. Try to make Zooming more meaningful and more fun. Set up Zoom calls on different nights for catch-ups. Plan remote dinners or play festive games with different groups. If you live alone, or if you have a favorite baking partner who can't join you this year, plan a recipe in advance and bake at the same time over Zoom. Both houses fill with the same yummy scents, and you can play holiday music in the background.
If you don't want to Zoom, try talking on the phone, FaceTiming, or texting sober people and friends and family you trust. Make a list of seven people you can call, including your sponsor if you have one. Keep the list on you at all times, and call at least one person a day. The phone really isn't 1,000 pounds. You can do this.
Be gentle with yourself
You don't need to be told that this can be an extra hard time of year for everyone, especially if you're trying to get or stay sober. Remember to be compassionate with yourself and put your self-care at the top of your priority list. If you do relapse, it's OK. Just get back up and reach out for support. Tell someone you're struggling and keep connecting with people who support your sobriety. One slip doesn't have to turn back into full-blown using. You can get help, and you can recover. Just don't give up.
We're here to help
We are dedicated to helping you with all aspects of recovery from alcoholism and addiction. We offer a full range of services for those who are struggling and for the family members who love them. We also offer options for those who need, or are looking for, more structured care, including our Intensive Outpatient Program (IOP) and our Partial Hospitalization Program (PHP). Most major insurance plans are accepted for both.
We invite you to call us at 832-928-0211 with any questions you may have, or for a free 15-minute consultation. This is a hard time for everyone. You're not alone. We're here for you.
