Navigating the Holidays: A Guide to Staying Sober and Preventing Relapse

The holidays are a time for twinkling lights, festive gatherings, and heartwarming traditions. But for those in recovery, this season can be incredibly challenging.

While joy and connection fill the air, so do potential triggers. From alcohol-centric festivities and complex family dynamics to the increased risk of isolation, the holidays can test even the strongest resolve.

This is particularly true in places like Kalispell, Montana, where the abundance of easily accessible alcohol can amplify the struggle. With a high density of liquor stores – nearly one for every 10 residents – and the added presence of video game casinos, navigating sobriety during the holidays requires extra vigilance.

This guide, brought to you by BIG SKY Treatment, provides practical strategies to help you stay on track. We’ll explore the season’s unique challenges, offer tips to maintain sobriety and prevent relapse, and highlight resources available in Kalispell, from supportive communities to our recovery programs.

Because even when the holidays are difficult, recovery is always possible.

The first step to staying sober during the holidays is understanding the potential triggers that can derail your recovery. Here are some common culprits:

• Social Settings & Alcohol: Holiday parties and gatherings often revolve around alcohol. From office celebrations to family dinners, alcohol can seem inescapable. Even in communities where breweries and liquor stores are prevalent, like Kalispell, it’s important to remember that you have the power to choose how you participate.
• Isolation’s Grip: While the holidays are often associated with togetherness, they can also amplify feelings of loneliness, especially for those estranged from loved ones or facing difficult family situations.
• Financial & Family Pressures: The pressure to buy gifts, travel, and meet family expectations can create significant stress, which can increase vulnerability to relapse.
• Seasonal Affective Disorder (SAD): The shorter days and reduced sunlight during the winter months can trigger Seasonal Affective Disorder, leading to low mood, fatigue, and increased cravings.

Now that you’re aware of the potential triggers, let’s equip you with the tools to navigate them successfully:

• Plan Ahead – Your Holiday Survival Guide: Before the festivities begin, create a plan. Identify potential high-risk situations and develop exit strategies. This might involve attending gatherings for a limited time, bringing sober friends, or preparing an excuse in case you need to leave early. Practice saying “no” assertively to protect your recovery.
• Recovery Support System is Key: Connect with your support network. Attend therapy sessions and support group meetings, contact your sponsor, or talk to trusted friends or family members who understand your recovery journey. The holidays are a time to lean on your strong support system and remember you’re not alone.
• New Traditions, New Memories: Embrace the spirit of the season with alcohol-free activities. Explore new hobbies, volunteer at a local charity, or spend time in nature. Creating new traditions that don’t revolve around alcohol can help you rediscover the joy of the holidays.
• Practice Self-Care: Prioritize your well-being. Maintain a healthy routine with regular exercise, adequate sleep, and mindfulness practices. Treat yourself to a massage, curl up with a good book, or visit a coffee shop instead of a bar.
• When to Reach Out: You Are Not Alone. If you’re struggling with cravings or feeling overwhelmed, don’t hesitate to seek help. Reach out to your sponsor, therapist, or a crisis hotline. Remember, asking for help is a sign of strength, not weakness.

The holidays don’t have to be centered around alcohol to be enjoyable. The holidays can be filled with joy without relying on substances. Focus on the season’s true spirit: connection, generosity, and gratitude.

Removing alcohol from the equation can open a new world of meaningful experiences and deeper connections. Here are some ways to rediscover the joy of the holidays in sobriety:

• Give Back: Volunteering at a local charity, soup kitchen, or animal shelter can be incredibly rewarding and a great way to connect with your community.
• Sober Socials: Seek out sober events or gatherings in your area. Many communities offer alcohol-free holiday celebrations, dances, or concerts.
• Hobbies & Creativity: Engage in hobbies that promote relaxation and well-being, such as art or music therapies. This could be anything from painting and writing to playing music or learning a new craft.
• Nature’s Peace: Spending time in nature can be incredibly grounding and restorative. Bundle up for a winter walk, go snowshoeing, or enjoy the beauty of the season.

Relapse is a part of the recovery journey for some suffering from alcoholism, and it’s essential to approach it with self-compassion rather than self-judgment. It’s important to acknowledge that relapse is a possibility for some people in recovery.

If it happens, it’s crucial to remember that it’s not a failure but rather a setback that offers an opportunity to learn and grow.

Steps to Take:

1. Reach Out Immediately: If you experience a relapse, contact your sponsor, your addiction treatment center, or a trusted support person as soon as possible.
2. Seek Professional Help: For additional support and guidance, consider contacting BIG SKY Treatment.
3. Reflect and Learn: Take time to reflect on the events leading up to the relapse, identify your triggers, and develop stronger coping mechanisms for the future.

The holidays can be a challenging time for those in recovery, but with the right strategies and support, you can navigate them successfully and remain sober. Remember to prioritize self-care, lean on your support network, and create new traditions that align with your recovery goals.

Whether you’re in Kalispell or anywhere else, BIG SKY Treatment is here to walk alongside you on your sobriety journey. We offer a range of programs and services to help individuals and families overcome addiction and build a life of lasting sobriety.

If you or someone you love is struggling with substance use disorder, contact us today for a confidential assessment. We’re here to help you find hope and healing this holiday season.

Sources:

1. National Institute on Alcohol Abuse and Alcoholism. (n.d.). The truth about holiday spirits. U.S. Department of Health and Human Services. Retrieved December 10, 2024, from https://www.niaaa.nih.gov/publications/brochures-and-fact-sheets/truth-about-holiday-spirits
2. American Psychological Association. (2020). Stress in America 2020. https://www.apa.org/news/press/releases/stress/2020/report
3. Melrose, S. (2015). Seasonal affective disorder: An overview of assessment and treatment approaches. Depression Research and Treatment. https://doi.org/10.1155/2015/178564
4. Substance Abuse and Mental Health Services Administration. (2021). Recovery and Recovery Support. https://www.samhsa.gov/find-help/recovery