By Tom Horvath, PhD
With Halloween parties starting this weekend, the holiday season begins. That season will continue through Thanksgiving, multiple holiday celebrations near the end of the year, New Years, and then on to the Super Bowl and Valentine’s Day. Including work, family, and other social events, you could be invited to a dozen or more events during the holiday season.
If you are intending to stop or reduce your substance use, especially alcohol, for the next 3-4 months your work is cut out for you! I often feel especially sympathetic for someone who aims to start such a project at just this time. On the other hand, when next year arrives, you will have been through it already, and perhaps won’t dread the holiday season when it arrives.
What might you keep in mind to get you through this challenging period? The guidance about how to address excessive substance use does not change during the holiday season, but a quick refresher on some main ideas may be helpful to you:
–prepare for each hi-risk situation by reminding yourself of your long-term goals. Under the impact of strong desires, it is easy to forget your goals. If alcohol is your concern, practice saying out loud what you will drink: “Thanks, I’d like a sparkling water with a twist of lime.”
–control yourself by controlling your situation. Perhaps there are some events worth skipping, or staying at for a shorter period of time, or bringing an informed and supportive companion to, or attending prior to attending another event that is important to you (hence you will more easily control your behavior).
–accept that this project might be difficult, and that progress occurs in stages. Congratulate yourself on the success you do have, even if less than what you intended. Learn from your mistakes. Devote time, perhaps daily, even if only for a few minutes, to consider how it is going (and perhaps keep a journal).
–talk with others facing these challenges. For instance: SMART Recovery, Moderation Management, LifeRing, or a 12-step group. Obviously, others in the group are also challenged, but everyone there will also have strengths, just as you have yours. There is much to learn from such a “panel of experts.”
–cherish the parts of your life that are going well. As you resolve your addictive problems, they will go even better!
If you or a loved one are in need of some help managing substance use during the holidays, our outpatient services could be of help. Please don’t hesitate to reach out – you don’t have to do it alone.
