It’s been a tough year with increases in substance use and overdoses. Relapse is a real concern for anyone in recovery during the holidays. Drinking is a commercial part of the holiday celebration for many people and it has worsened during the pandemic.

People in your household may drink or you may find yourself alone with the temptation to drink or use. The good news is you can anticipate these triggers and have a plan. Be prepared in advance and make sobriety your holiday gift to yourself.

Here are 10 tips to help you navigate this time of year.

1. Be aware of feelings of emptiness and loss,  e.g.,  did you lose your job, your marriage, your business. Loss of any kind can trigger the urge to drink. Grieve, don’t mediate the feeling of loss away. Tell yourself, “I can tolerate this.”
2. Get professional help. If tempted to use when negative emotions overwhelm you, connect to a therapist for support. There is no shame in recognizing the importance of support to make this journey of sobriety. A therapist will keep you accountable and work on trigger cues that prompt craving and use.
3. If you become bored, irritable, or begin to feel there is too much time spent with difficult people in your home, prepare healthy distractions. Take a walk. Drive to a park with the kids. Play a video or card game with someone. Distraction is a good way for the brain to focus away from substances!
4. If time alone is a trigger, plan that time–maybe use it to do a gratitude journal, think about how you want the new year to look sober, read the Bible or pray. Basically use the time to refresh.
5. Imagine your life sober. This mental exercise goes far when it comes to sobriety. Train your brain to focus on the positives of not using, the benefits of sobriety.
6. If things get tense, take a break or a grown up time out, but have substance free places to go. Managing time alone is a skill adults must learn and using is a way to escape and avoid rather than practice alone time in a healthy way.
7. Get sleep. When we are tired, we let our guard down and easily give in to temptation. Make sleep a priority.
8. Establish new traditions that don’t include substances. One of the best new traditions is adding service to your life.  Serve through your church, in the community or for an organization or event. Help in ways that are safe at a homeless shelter, serve meals or participate in fund raising events.
9. Make plans to attend your recovery group. To avoid relapse, stay connected, have friends on speed dial and check in to make sure you don’t relapse. This is not the time to take a holiday break. AA, NA and GA groups are on-line and can be accessed anytime in many locations. Join a ZOOM AA group and stay connected.
10. Stay spiritually connected. Recovery includes connecting to your higher power, so don’t forget to exercise spiritual discipline during this time. When we are weak, God is strong. This is key to staying sober so make time during the busyness of the season to stay spiritually strong.