Managing Holiday Temptations With Substance Use Disorder

The holidays can be challenging for many of us. Still, if you’re dealing with substance use disorder, it can be especially difficult to navigate the temptations that can derail your progress. The good news: By planning and being mindful of the potential pitfalls in your path, you can make it through the holidays while successfully managing your sobriety journey.

At Conduit Behavioral Health, Temika Heyward, PhD, FNP, CRNP, PMH, and her team are committed to helping patients stay healthy all year round. In this post, learn some simple yet effective strategies for maintaining your health and sobriety during the holiday season.

Practice stress management and self-care

Stress is a major risk factor for relapsing from your sobriety journey, and there’s no denying that the holidays can be full of stressful triggers. Understanding what causes you stress is the first step in helping you avoid situations where those stressors occur. 

Practicing stress management activities daily helps you manage unavoidable stress while helping you focus on your health and wellness. Meditation, yoga, tai chi, and deep breathing are all great stress-reduction techniques, and so is taking some “me” time on a daily basis to engage in a relaxing activity you enjoy.

Set limits

Speaking of stress, trying to do too much during the holidays is another surefire way to set yourself up for anxiety and an increase in cravings. Know that it’s perfectly OK to set limits and say no, even regarding family functions. List 5-10 of the top celebrations or tasks most important to you and focus on those instead.

Host your own celebrations

If you’re concerned about alcohol or other temptations at parties and celebrations, consider hosting a party that focuses on other activities, like a holiday movie party, a game night, or a cold-weather hike and picnic. If you must attend an event, take along a non-alcoholic beverage and plan to leave if you feel stressed or tempted.

Try visualization

You can’t predict what will happen daily, but you can visualize potential scenarios and practice your responses ahead of time. For example, if you’re attending a party where alcohol will be served, have a response ready if you’re offered a drink. Have some exit strategies prepared, and practice positive “self-talk” to keep you focused on your health journey.

Make a plan

Begin or end every day by writing down your schedule and goals for the next day. Again, be realistic about your plan, and don’t put too much on your plate. Be sure to add 7-9 hours of sleep to your daily to-do list to benefit your emotional and physical wellness. Having a list is a good way to stay focused and reduce stress, not just during the holidays but all year round.

Seek support

Finally, don’t be afraid to reach out for help. While it’s great to find support among family members and other loved ones, having a dedicated sponsor or a support network of people who understand your struggles is critical.

Most importantly, know that Dr. Heyward and her team always provide the guidance and tools you need to achieve your goals. To learn how we can help you navigate this holiday season while sticking to your treatment plan, request an appointment online or over the phone with Dr. Heyward and the team at Conduit Behavioral Health in Baltimore, Maryland, today.