Christmas is always a stressful time. While we idealize it in our memories and imaginations, the holiday season can overwhelm all of us with pressure to buy lavish gifts, spend time with everyone we know, and put ourselves in situations we would normally avoid. For those coping with the challenges of life in recovery, these pressures are even more intense, and many social situations are fraught with triggers and temptations. At the end of this unprecedentedly awful year, we are all dealing with dramatically higher levels of stress. The economic uncertainty, serious health concerns, and sense of isolation created by lockdown and COVID-19 all add to the danger of succumbing to relapse. With these concerns in mind, let’s take a look at 5 relapse prevention tips that can keep you safe and healthy during this difficult winter.
1) You Need To Plan, Plan, Plan As Much As You Can
A wise man once said “by failing to prepare, you are preparing to fail”, and this aphorism is especially true during the holiday season. SMART Recovery recommends that before putting yourself in any social situation, you ask yourself a few key questions as a simple step toward relapse prevention. “What is the event really about? Is it appropriate for my stage of recovery? What are my motives for attending?” By contemplating these questions, you can avoid putting yourself in potentially dangerous or stressful positions.
Parties can be a lot of fun, but being trapped in an unhealthy environment is a serious challenge, particularly for individuals in early recovery. If you’re going to a party, planning to ensure that you have support, whether it’s through a smartphone contact you can call or a sober friend who attends the event with you is essential. You should also have an exit strategy, including an excuse for leaving early if you feel triggered or uncomfortable. We’d recommend against offering yourself as a designated driver since that will entail staying to the bitter end of a party and prolonging your exposure to friends and family members who are under the influence. And remember that you don’t have to attend any events or see any people that will put your sobriety at risk. An ounce of prevention can be worth a pound of willpower!
2) Manage Your Expectations
Experiencing your first sober Christmas during the pandemic is a bummer. You may be expecting to be rewarded for the work you’ve done, with joyful reunions, family togetherness, and emotional support. That’s unlikely to happen this year, and don’t forget that even in normal circumstances, plans for a perfect holiday generally go awry. Preparing yourself to deal with challenges, loneliness, and stress will strengthen your resolve and make whatever joy you can find even sweeter. Millions of people around the globe will likely feel disconnected and alone this December. Being ready to deal with these feelings will enable you to power through them and emerge stronger.
3) Practice Mindfulness And Self-Care
The acronym HALT has been a game-changer for a host of people dealing with mental health and substance abuse issues. It stands for Hungry, Angry, Lonely, Tired, also known as the states in which we tend to make impulsive, unhealthy, and self-destructive decisions. You need to constantly check in with yourself to determine whether one of these applies to your current condition, and if it does, remedy the problem before you make any decisions. If you’re experiencing these feelings before a party, make an excuse and skip it. You’ll be surprised how often a problem that can be remedied by a nap or a piece of toast can spiral into a major issue. The holidays are a time when we need to be particularly vigilant about self-care.
Daily mindfulness practice, keeping a journal or practicing yoga, and meditation can also help you feel more grounded, grateful, and in touch with yourself. Carving out the time for one or more of these healthy habits will keep your body and mind connected, and give you the clarity of vision to make the right choices. Mindfulness practice has been proven to help with stress, anxiety, sleep problems, fatigue, and depression. Self-care is a free Christmas gift you can give yourself, and it might be the best present you’ll ever receive.
4) Give Something Back
Being of service to others is absolutely essential for personal and spiritual growth. It will also work wonders for your self-esteem. Even if the pandemic has made it impossible for you to volunteer at a soup kitchen, there are plenty of opportunities to help others during the holiday season. Donating, volunteering, contributing to food banks, and giving blood are all actions you can take toward Christmas relapse prevention. Since lockdown rules vary in different countries, regions, and cities, check with local authorities before you take action to ensure that you behave safely and responsibly. And remember that the people in your life are more in need of support, connection, and cheer than ever before. Checking in, dropping off some baking, or simply finding a way to show that you care will make a difference!
5) Stay Connected
Experts say social isolation is one of the leading causes of depression, and that it is an even more potent force during the holiday season. As one psychologist writes, “People who have feelings of disconnectedness often avoid social interactions at holiday time. Unfortunately, withdrawing often makes the feelings of loneliness and symptoms of depression worse.” For people in early recovery, your social circle may have shrunk as you embraced a sober lifestyle, and feelings of loneliness can be a potent trigger for relapse.
The best way to counter these feelings with relapse prevention is to connect with your peers in the recovery community. If in-person meetings aren’t an option in your area, you need to get online. There are countless opportunities to connect with peers, whether through 12 Step, SMART Recovery, or an alternative support and fellowship community. If you have found sobriety with the help of ibogaine, Tabula Rasa Retreat is proud to invite you to the Ibogaine Recovery Movement, a weekly online video meeting dedicated to the struggles, triumphs, and experiences of ibogaine assisted recovery. And remember, if you’re feeling overwhelmed and at serious risk of relapse, you can always get in touch and find the help you need today!
For further information visit www.tabularasaretreat.com or call PT +351 965 751 649 UK +44 7961 355 530