Holidays can be stressful for people in recovery. Learn to manage family holiday stress and protect your mental health during the festive season.
The holidays are a time for togetherness and festivities. Many people look forward to seeing their loved ones while partaking in joyous activities. If you are in recovery, however, holiday stress can cause discomfort and uncertainty.
That does not mean you cannot enjoy the celebrations! With some preparation and holiday coping tips, you can enjoy the lights and comforts without jeopardizing your goals. Keep reading to learn more about common holiday stressors and managing them without missing out on the fun!
How to Manage Family Holiday Stress and Mental Health
If you feel uneasy about the upcoming holidays, you are not alone. Nearly 90% of adults in the United States feel stressed out about the festive season. More than 40% of those people feel more tense than usual despite the approaching wave of yuletide joy. Have no fear, with some strategic planning, you can enter the winter months with a positive outlook.
In recovery, it is essential to protect your emotional health while dealing with family stress. One of the best approaches is to break down the elements of holiday stress so you can minimize the impact. When managing holiday stress, consider the following aspects that may affect you:
- Seasonal Affective Disorder (SAD): Seasonal depression is a common depressive disorder that often starts in the fall, persists through winter and dissipates in spring. It is more common in people in the northern US, affecting younger individuals and women most. If you suffer from SAD, it may take a lot more energy for you to socialize, even with people you love. Speak with your medical provider about ways to combat seasonal affective disorder through supplements and counseling.
- Family dynamics: You cannot choose your family, but you can change your reactions and communication strategies with them. Family and recovery will always be a minefield of managing expectations for yourself and the people you love. Speak to your substance use counselor about ways to approach the upcoming holiday season with tact. It will make the festivities much more enjoyable and drama-free.
- Scheduling commitments: You may find yourself with more holiday party invites than you can handle. The key is to prioritize the people who mean most to you and who support your recovery. Managing a busy schedule is a blessing and something to feel proud of, lest it stresses you out too much to enjoy the moments. Learn to politely and quickly decline events you cannot attend to get them off your plate.
- Financial strain: You may feel pressure to spend extravagant amounts of money on your friends and family during the holidays. Some people think it is a way to “make up” for the things they did amidst their addiction. Do not fall into this trap of thinking. For your loved ones, your healthy presence while in recovery is the greatest gift of all. Do not worry about carrying a Santa sack of goodies with you to gatherings.
Holiday stress in recovery is not always caused by obvious reasons. That is why it is important to prepare and plan for the months ahead. With a positive and strong mindset, you can enjoy the festivities with your loved ones.
Coping Tips for Stress During the Holidays
To manage holiday stress and mental health in recovery, you will need to take some vital steps to prioritize yourself. Practicing self-care, setting healthy boundaries and planning exit strategies for uncomfortable situations is a must. Use your emotional support network by attending counseling and calling friends. Practice mindfulness, gratitude and create joyful traditions of your own along the way.
Here are some of the best coping tips for stress during the holidays:
- Avoid isolation: It is easy to become a hermit in the winter, when days are short and cold. However, isolation is very detrimental to your recovery goals and can incite relapse triggers.
- Create holiday goals: You can make a list of personal goals you want to accomplish, especially during the winter months. Do not limit yourself only to recovery; get creative.
- Prioritize self-care: Make time for self-pampering. Do not let yourself get stressed out during a time for happiness and celebration.
- Keep a calendar: Write everything down! That way, you will not miss an event or forget important dates.
- Select plans carefully: You do not have to attend every party. Prepare to politely decline invitations that make you feel uncomfortable or clash with your schedule.
- Set a budget: You do not have to spend a ton of money to enjoy the holiday. Set a reasonable budget and stick to it!
- Maintain your routine: Recovery work can fall to the wayside when you are super busy. However, during the holidays, it is especially crucial to continue doing your usual routine.
- Prepare an exit strategy: Create a plan for exiting a party if you begin to feel uneasy. Designate a friend to call and transportation to get home if needed.
- Stay in touch with your support system: Remember to check in with your recovery friends and counselors.
- Be grateful: Keep in mind that it is a privilege to be celebrating the holidays with loved ones. Because of your hard work in recovery, you can enjoy the festivities and feel proud of yourself.
Create a holiday survival plan this year with recovery-friendly activities and your support network. Set boundaries, say “no” to stress and have an exit strategy when you want to leave an event. Do not forget to prioritize self-care with sleep, exercise and healthy eating. Be aware of triggers so you can plan your response and prioritize recovery over perfection. Most of all, practice gratitude! The holidays are the perfect time to reflect and be thankful for the positive things in your life.
Medication-Assisted Treatment with HCRC for the Holiday Season
There is never a wrong time to address your addiction and seek help. The knowledgeable and compassionate staff at HCRC recognize that substance use disorder is a chronic illness that requires professional help. With personalized treatment plans, HCRC patients begin to feel better in just weeks after enrolling. Recovery is possible for everyone. To learn more about the recovery programs at HCRC, reach out today.
