Practical Holiday Sobriety Tips

It can be one of the most joyous times of the year during the December holidays and New Year's day. Yet, it can also be stressful, emotional, and challenging for many families and individuals.

More specifically, anyone struggling with a substance use disorder, individuals recovering from addiction, or the average person choosing to remain sober this holiday season.

Holiday parties, work functions, and family gatherings during December often involve liberal amounts of alcohol, and it is frequently freely available. Powerful temptation is coupled with stress, loneliness, anxiety, or depression.

It creates a perfect storm for overindulgence, binge drinking, and risky situations. Fortunately, while it is challenging to manage sobriety during the December holidays and New Year's, there are practical tips that anyone can use to help keep their sobriety.

"Essentially, each person creates their holiday survival guide with practical tools that help them stay sober and avoid the pitfall of relapse," said Marcel Gemme of Addicted.org. "More importantly, if you or someone you know is struggling with substance use, it is critical to intervene. There is no wrong time to intervene and get them help, and the holidays are ideal."

There are three practical ways to help maintain sobriety during Christmas, New Year's, or any December holiday. This includes having a well-thought-out plan, maintaining a certain level of self-care, and having support.

An effective holiday survival plan has several elements. Initially, it should include knowing relapse triggers and how to cope with them. Knowing what to do if you feel uncomfortable in a situation is also essential.

Additionally, it is good to know how to turn down a drink and what to say if a family member or friend is persistent and does not take no for an answer. It is also recommended to bring non-alcoholic beverages or holiday mocktails while also having an exit plan if things become too much to manage.

The second part involves maintaining a good level of self-care. The acronym H.A.L.T (Hungry, Angry, Lonely, Tired) is an excellent tool to remember this. It is critical to stay well-fed with good food and not overindulge in holiday sweets. Do not ignore hunger.

Address negative emotions and do not push them aside. It is impossible to predict and plan for anger, but it is not impossible to effectively address the feeling. It is normal to feel anger and frustration, but it is our actions that we must focus on handling.

Stay connected with other people during Christmas and New Year's. Loneliness contributes to holiday stress and leads to relapse. Avoid being alone during the holidays. Spend time with friends and family.

Avoid sleep deprivation. It is impossible to function on three to four hours of sleep each night. Staying well-rested reduces stress and makes it much easier to operate each day.

While it can be challenging, these basic rudiments are critical to self-care, especially in stressful situations.

Finally, have a support system in place. For example, this could include friends, family, 12-step meetings, sponsors, or another sober acquaintance. It is ok to ask for help or bring a sober friend to a Christmas party.

Take the time to embrace the meaning of the holidays by giving and giving thanks. Embrace gratitude, love, kindness, and joy. These practical tips may help you create new memories and holiday traditions.

Michael Leach has spent most of his career as a healthcare professional specializing in Substance Use Disorder and addiction recovery. He is a Certified Clinical Medical Assistant, and contributor to the healthcare website Recovery Begins.