Tips for staying sober during the holidays | Opinion
The holidays are known for being a joyous and festive time with family and friends, yet it can be a stressful and challenging time. Holiday stress is nothing new, and everyone manages it in different ways.
However, stressors such as family, traveling, loneliness, finances or gift giving can be challenging for people addicted to drugs or alcohol or someone new to recovery from addiction.
Fortunately, there are practical methods and tools that anyone can use to stay sober during holiday celebrations. However, if you or someone you know in Knoxville is struggling with a substance use disorder, it is critical to get them help.
Early intervention saves lives and prevents overdose. In Knox County in 2021, there were 533 drug overdose deaths.
The holiday season is an ideal time to attend a drug rehab or detox program in Tennessee.
“Holiday sobriety requires a few different steps, yet each plan can be tailored to individual needs and circumstances; it becomes a personalized holiday survival guide,” said Marcel Gemme of Addicted.org.
The three best general practical approaches to help anyone stay sober during December and into the new year involve having a well-thought-out plan, staying on top of self-care and having help or support.
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Initially, a holiday sobriety plan may include some of the following considerations:
• Recognizing and coping with relapse triggers and knowing what to do when you become uncomfortable.• Bringing nonalcoholic beverages or holiday mocktails to family parties or celebrations.• Knowing how to turn down a drink or what to say when someone does not take no for an answer.• Having an exit plan and a way home.
An exit strategy is essential, especially if things become too much to manage; for example, be the designated driver to help reduce drinking and driving. The Knox County Sheriff’s Office reported 396 DUI arrests in 2021 — more than any other agency in Tennessee, according to the Tennessee Bureau of Investigation.
The second part of holiday sobriety should involve a high level of self-care. The acronym H.A.L.T (Hungry, Angry, Lonely, Tired) is a practical tool.
Avoid being hungry all the time and stay well-fed with good food while avoiding binging on holiday sweets.
Try not to disregard negative emotions such as anger or frustration, but instead find a way to cope with and healthily manage them.
Avoid being alone over the holidays; loneliness creates stress, anxiety and depression.
Finally, stay well rested and get at least six to eight hours of sleep each night.
The final part of a holiday sobriety plan involves having a support system. This may include 12-step meetings, an Alcoholics Anonymous sponsor, a family member or a friend. Bring this person to holiday parties as an added layer of support.
More importantly, enjoy yourself and create new sober memories and holiday traditions. This time of year is special; it can create kindness, love, joy and compassion and is the time of year for giving and giving thanks.
Michael Leach has spent most of his career as a health care professional specializing in substance use disorder and addiction recovery. He is a certified clinical medical assistant and a contributor to the health care website Recovery Begins.
This article originally appeared on Knoxville News Sentinel: Opinion: Tips for staying sober during the holidays
