Understanding the High Rate of Holiday Relapses

With the holidays rapidly approaching, stress and anxiety often spur the use of alcohol or drugs as a coping tool.  Although relapse is common during addiction recovery, it’s not inevitable.  However, holiday relapse can be avoided with a few proven techniques.

The National Institute on Drug Abuse estimates that between 40 and 60 people in recovery will relapse, usually within the first few months after treatment. If you want to prevent becoming one of the statistics, now is the time to plan your holiday relapse prevention strategies. 

Why Is Relapse Common During the Holidays?

Staying sober any time of year is challenging for someone in early recovery.  But, the holidays can challenge even the most determined individuals.  Many factors combine during this festive time of year that cause a person to feel overwhelmed.  

It’s easy to fall back on the old habit of taking a few drinks, smoking a joint, or taking a pill to help you relax.  If you give in to the temptation, chances are you will end up back in full-on addiction.  Protect yourself from holiday relapse by familiarizing yourself with the triggers that may pop up and having a plan to manage them.

Watch Out for These Holiday Relapse Triggers

The biggest threat to sobriety is anything that disrupts your routine, and holidays are filled with challenges that can cause chaos and hinder your efforts to stay sober.  

In most cases, holiday relapse is the result of the following factors:

• Changes in the weather – During cold weather, people spend more time indoors.  Because of this, their vitamin D levels plummet.  This condition is known as Seasonal Affective Disorder (SAD).  A vitamin D deficiency can cause fatigue, sleep problems, depression, and mental health issues.  Due to the high correlation between substance use and mental health, the lack of sunlight can make it harder to resist substances.
• Family dynamics – During the holidays, families generally try to spend more time together.  Most of the time, this includes spending time with people you barely know such as out-of-town relatives.  It also involves tolerating family members you may prefer to avoid.  This type of emotional interaction brings a lot of stress, especially for someone in recovery, and can lead to holiday relapse.
• Financial issues – Holidays can be expensive with gifts, special events, fancy meals, travel, and time off from work.   Worrying about the financial strain can lead a person to indulge in alcohol or drugs as an escape mechanism.
• Disrupted routine – If you’re in recovery, you recognize the importance of structure in your daily routine.  It gives you a sense of control and self-respect.  However, during the chaos of the holidays, your schedule may become erratic, leaving you out of sorts and longing for relief.
• Exposure to alcohol or drugs – Many holiday gatherings provide alcohol or drugs of some kind.  Your friends or family may pressure you to join in, even though they know you’re in recovery.
• Grief –  If you’ve lost a loved one, getting together with family or friends can serve as a reminder of that person’s absence.  The memories can cause you to feel grief that your loved one isn‘t here with you.  It can be easy to want the distraction that comes from drugs or alcohol.

Other factors that may contribute to holiday relapse include job stress, relationship problems, loneliness, boredom, anger, and anxiety.  

Holiday Relapse Prevention Techniques

Many people struggle to cope during the holidays.  How do they manage to avoid drinking or taking drugs to soothe their stress?  The answer isn’t simple, especially for someone in recovery.  But, you can increase your chances of staying sober with these suggestions:

Have a plan.  Before attending any holiday event, ask yourself if you really need to go.  Is there a chance you’ll encounter someone you want to avoid?  Find out if alcohol or drugs will be available.  Plan to leave if the triggers are too challenging.  If you can, take a sober person with you who can offer support when you need it.  

Be prepared to say No. Your sobriety is important.  You don’t want to jeopardize all your hard work, so think of polite ways to respond to the invitation if you don’t want to go.  If you do go, have a few ideas for declining a drink or drug if one is offered to you.  

Reach out for support.  Your support system understands what you are going through.  If you struggle to cope with the holidays, reach out to them as often as you want.   If you avoid talking about the cravings, you’ll be more likely to give in to the temptation.  Call your sponsor often and go to more meetings.

Remember, although it’s important to celebrate the holidays with family and friends, your sobriety must take precedence.  Preventing holiday relapse is another great reason to celebrate.

Design for Change Wishes You Success in Avoiding Holiday Relapse

At Design for Change Recovery, we understand the challenges of the holiday season for those in recovery.  If you relapse, don’t feel defeated.  You may need more time in treatment to get back on track.  

We’re here to help.  Our facility provides evidence-based, JCAHO-accredited treatment plans that achieve lasting recovery results.  We offer a full continuum of care with several levels of treatment to ensure you get the best program for your needs.  

To learn more, contact our Lancaster, CA facility and speak with a treatment advisor.  We will verify your insurance, recommend a treatment plan, and help you get started on your recovery journey.  

Sources:

nida.nih.gov – Treatment and Recovery

ncbi.nlm.nih.gov – Vitamin D and Depression: Where Is All the Sunshine?

ncbi.nlm.nih.gov – The Role of Water-Soluble Vitamins and Vitamin D in Prevention and Treatment of Depression and Seasonal Affective Disorder in Adults