Making the Most of a Sober Holiday Season
The holidays are often associated with joy, celebrating, and spending time with loved ones, but they are days when people engage in heavy drinking and substance use. However, it can also be a challenging period for many, particularly those in recovery, as it often involves heavy drinking and substance use. The pressure to partake in drinking during social gatherings, potential family tensions, and the omnipresence of alcohol can make enjoying sober holidays difficult during this time. Furthermore, the winter months can worsen mental health challenges due to less sunlight, which can disrupt the balance of mood-regulating neurotransmitters like serotonin and melatonin.
For those accustomed to celebrating with alcohol or drugs, finding ways to enjoy a sober holiday can feel overwhelming. Nevertheless, maintaining sobriety during this time can lead to more meaningful and joyful experiences, free from guilt and shame. There are numerous strategies to support individuals in recovery, such as prioritizing self-care, planning activities in advance, participating in sober events, and relying on their support systems. It’s essential to prioritize sobriety, even if it means establishing boundaries that may not please everyone or skipping events that could jeopardize their addiction recovery during the holidays.
What Holidays Are the Most Alcoholic?
Holidays are a time for joy and celebration, yet many individuals link certain festivities with excessive drinking. A study from the University of Toronto, featured in the National Library of Medicine, revealed that alcohol consumption tends to spike on Fridays and Saturdays, with particularly high levels observed during Christmas and New Year’s Eve. The prevalence of binge drinking during the holiday season raises significant concerns for law enforcement and public health, contributing to an increase in drunk driving incidents and hospital visits due to reckless behavior while under the influence. Generally, alcohol intake rises during the fall and winter holidays, beginning with Halloween and continuing through Thanksgiving and New Year’s Eve. Other occasions known for heavy drinking include St. Patrick’s Day, the Fourth of July, Cinco de Mayo, Memorial Day, Labor Day, and Mardi Gras.
For those struggling with alcoholism, these holidays can be especially challenging, as they often associate them with heavy drinking, leading to strong urges to drink. Furthermore, the winter season can bring about negative emotions such as depression, anxiety, and loneliness that can trigger turning to alcohol to cope. Shifting one’s perspective on drinking during the holidays can be tough, but recovery programs offer valuable support and coping strategies that help prevent a relapse during the holidays.
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Why Are the Holidays Hard on Mental Health?
A study by NAMI reveals that 64% of individuals with mental health conditions report that holidays make their conditions worse. During this time, many face increased levels of stress, anxiety, depression, and feelings of isolation, all of which can intensify their struggles. Several factors contribute to this decline in mental well-being:
Grief and loss: The holidays can also bring back memories of lost loved ones, leading to heightened feelings of sadness and isolation.
Social expectations: The holiday season often comes with a societal push to be joyful, festive, and surrounded by loved ones. This can create significant anxiety for those who feel out of place, particularly those battling loneliness or mental health challenges.
Family dynamics: The pressure to spend time with family can lead to navigating complicated relationships and potential conflicts, which can take a toll on mental health.
Financial stress: The obligation to purchase gifts, host gatherings, or dine out can create substantial financial strain, further aggravating mental health issues.
Disrupted routines: The hectic nature of the holidays, filled with parties and shopping, can disrupt regular habits like healthy eating, getting enough sleep, and exercising—key components for managing stress effectively.
Why Do I Relapse in Winter?
The winter season can pose significant challenges for individuals dealing with substance use disorders for various reasons. Although this time of year is often associated with joy and celebration, it can also evoke feelings of grief and isolation for many, which may lead to increased substance use. The holiday season typically sees a rise in substance consumption due to numerous parties and gatherings, making it harder to resist cravings.
Additionally, many individuals experience a type of depression during the winter known as seasonal affective disorder (SAD). According to the American Psychiatric Association, SAD is a major depressive disorder that follows a seasonal pattern. Those affected by SAD may undergo mood swings and exhibit symptoms akin to depression, which can trigger relapses in those struggling with addiction. The symptoms of SAD can be more severe than typical winter blues, often becoming distressing and disruptive to daily life.
Fortunately, there are effective treatments available for SAD, including light therapy, antidepressant medications, and talk therapy. If you find yourself battling feelings of depression or facing relapses during the winter months, it’s crucial to adopt proactive relapse prevention strategies. Seeking support for mental health challenges like SAD, which can lead to relapses, is vital. Additionally, light therapy may be beneficial as winter approaches and daylight hours diminish. This involves spending time in front of a light therapy box that emits bright light while filtering out harmful UV rays, typically requiring 20 minutes or more each day, with many people noticing improvements within a week or two.
How Do Sober People Celebrate
When holidays have often revolved around alcohol or substance use, it can be difficult to understand how people can still have a good time while sober. However, sobriety during the holidays can actually make this time of the year better as it allows you to be more present, create good memories instead of regrettable ones, and promote better overall health and well-being. Those who choose sobriety find joy in various fun, alcohol-free holiday activities, such as decorating, cooking, baking, playing games, watching films, participating in community events, volunteering, and cherishing moments with loved ones. Moreover, they cultivate sober communities that provide support and help them resist temptations. Embracing a sober holiday spirit involves a shift in mindset, redefining how to celebrate and enjoy the season. It’s crucial to recognize that choosing sobriety during the holidays doesn’t mean missing out on fun. By establishing new traditions and celebrating achievements in sobriety, individuals can significantly reduce the risk of relapse.
Celebrate Sober Holidays with the Help of Resurgence Behavioral Health
Navigating recovery during the holiday season can be quite tough, as this time of year often sees a spike in relapses. If you find yourself struggling with your having sober holidays and experiencing signs of a relapse, such as cravings and lack of self-care, Resurgence Behavioral Health is here to support you in maintaining your sobriety and enjoying a sober holiday experience. We provide a range of addiction treatment options, including intensive outpatient programs (IOPs), which offer structured support without the need for inpatient care. Our IOP is designed to be flexible and personalized, ensuring you can incorporate essential treatment without disrupting your holiday plans.
If you’re interested in discovering how a customized treatment plan at Resurgence Behavioral Health can help you stay sober this holiday season, or if you’re ready to begin your treatment journey, call us today at 855-458-0050.
External Sources
- American Psychiatric Association – Seasonal Affective Disorder (SAD)
- National Alliance on Mental Illness – Maintaining Mental Health During the Holiday Season
- National Library of Medicine – Event-Specific Drinking in the General Population
