How to Enjoy the Holidays Without Relying on Substance Use
There’s no doubt about it; the holiday season is a mixed bag of emotions. On one hand, there’s excitement, connection and celebration; on the other hand, there’s stressors, loneliness, and anxiety. And both hands can impact the trajectory of your substance use goals. Here is a step-by-step guide to get you to where you want to be and to help you navigate the challenges of the holiday season while aligning with your goals.
Why are we more likely to use substances during the holidays?
According to surveys conducted in North America, the average adult consumes twice as much alcohol during the holidays than any other time of year. This season often creates an atmosphere where substances become a central part of celebrations, relaxation and stress-management. The normalization and tradition to drink can make it less joyous and more triggering for those who are working towards substance use goals, especially if we count the number of factors that influence the desire to use substances.
Here are some key points to keep in mind to help you feel prepared as the holiday season approaches:
- Social settings – You can assume with confidence that substances will be easily accessible at any party, celebration or gathering you attend. The excitement in the environment, discomfort from social anxiety, and accessibility make it more challenging to maintain substance use goals.
- Stress – Stress is an umbrella term to describe the many nuances of the season. The financial pressures of gift giving, time off from work, visiting with family, grieving a loved one, and the overwhelming demand to attend social events can often impact one’s mental and physical wellbeing. When under pressure, and surrounded by substances, the likelihood of use or misuse can increase significantly.
- Disruptions to normal routine – Goal development requires a certain degree of routine and structure. Old habits can be difficult to break, and new habits difficult to engrain when there isn’t a structured routine associated with it. Between the social events, financial pressures, and family stressors our routines are challenging to maintain. This often impacts our motivation and focus to follow-through on our substance use goals.
- Indulgence mindset – Even if the aforementioned factors don’t necessarily impact you, the indulgence mindset can certainly interfere with your goals. The “treat yourself” mentality pulsates through the holiday season. And while indulging in the things that give back to you wholistically can be a benefit, those aren’t typically the things we find ourselves indulging in. Indulgence often comes in the form of sweet treats and substances. Pushing back against the indulgence mindset can be challenging for many.
Change your holiday season story
Although these factors permeate throughout the holiday season, potentially impacting your substance use goals, they don’t have to interfere with self-development and improving your wellbeing! Build resilience by rewriting the story you tell yourself about the holiday season, this will profoundly impact how you experience life. Stories that are negative impact your thoughts, feelings, beliefs and actions. If you tell yourself that the holiday season is going to interfere with your ability to follow-through on your goals, then you’ll likely fall into thoughts, beliefs, feelings and actions that reinforce the story you’re telling yourself. Instead, flip the script and change your perspective to experience the life you want to live.
To change the story you tell yourself about the holidays, ask yourself these questions:
- What does the holiday season mean to me? Is it a time of triggers, stress and overindulgence? Or is it seeing friends and celebrating?
- Now write down your substance use goals. Be clear and realistic. This can include setting weekly goals, or a daily goal for days when you might normally overindulge.
- Then ask yourself how you can change your story of the holiday season to better align with the goals you’ve created. This could be something like, “the holidays are a time to connect with friends and prioritize rest”.
What you can do to stay aligned with your goals
Staying aligned with your goals during the holidays can be challenging, but achievable with thoughtful planning. Here are some strategies to help you stay on track:
- Know your goals – This may seem obvious, but often when we set goals for ourselves, they can turn out to be quite general. Although general goals are a great place to start, it doesn’t give you a clear direction. When developing your substance use goals, be clear about how much you’re okay with consuming or not consuming on any given day.
- Set clear boundaries – The word “no” is a complete sentence. Make use of it as often as you need to! Setting boundaries for yourself will help you stay accountable and protect your time, energy and mental well-being.
- Self-care – Although there’s plenty of time to fill with parties, celebrations and shopping during the holiday season, there’s also plenty of time to take care of yourself. Prioritize the things that matter to you and will support you as you make choices to better your overall wellbeing. These could be things like resting, going to a yoga class, watching a new show/movie, or getting creative in a new hobby.
- Plan ahead – If you can’t avoid the celebratory get-togethers, then go in with a plan! Strategies such as bringing your own (low or no alcohol) drinks, being the designated driver, saying no, or sharing your goals with others are great ways to stay aligned with the changes you’re making for yourself.
- Connect with people who share similar goals – Spend time with friends and family who share similar substance use goals as you. You’re less likely to be triggered to use and more likely to step into new activities that are incompatible with substance use.
Although the holidays can be a challenging time for managing substance use goals, they are still achievable! Start by getting curious about the story you tell yourself about the holiday season. Rephrase the story so that it supports the goals you’ve set for yourself, then go into the season with a plan, and don’t be afraid to reach out for help.
ALAViDA is here to help you redefine your relationship with substances. We offer a range of support options in addition to meeting you exactly where you are and empowering you on your journey towards positive change. Access this link to explore further.
About the Author:
Brianne is a Certified Canadian Addiction Counsellor, a Registered Professional Counsellor – Candidate, and a Certified Clinical Trauma Professional. She is a registered member of the Canadian Addiction Counsellor Certification Federation and the Canadian Professional Counselling Association. For over a decade, she has been committed to training and supporting individuals and families within the private and public sector. Brianne brings a unique, holistic approach to understanding and treating substance using behaviors.