The holidays are a time of happiness, generosity, and warmth—but for those in recovery from addiction or suffering from mental health challenges, they can feel like the exact opposite. Shorter days, colder weather, family interactions, and other seasonal stressors can put strain on your sobriety. But you’re not alone; anxiety and depression therapy can help. This is how.
What is Seasonal Depression?
Seasonal depression, or Seasonal Affective Disorder (SAD), begins at the same time every year—typically in the fall, when the days start getting shorter. You might feel sad, tired, or unmotivated; you might overindulge in comfort foods or stop doing activities you usually enjoy. It manifests like depression—and for people in recovery, that can be especially dangerous.
How Can the Holidays put Stress on my Recovery?
For starters, you might already suffer from SAD. Add in the pressure of attending family gatherings—where folks might not understand addiction or openly drink—and the financial burden of buying gifts for loved ones, and the stress starts to build up. Difficult scenarios and emotions can trigger cravings, enticing you to relapse. That being said, there are healthy ways to navigate the season, and even experience moments of real joy.
What are Some Ways to Handle Holiday Stress?
1. Stick to Your Routine
Keep working with your support group, even if you attend online. Maintain your sleep schedule. Focus on diet and exercise. Healthy routines are the foundation of long-lasting sobriety, and the holidays can upend them. Do everything you can to make sure that doesn’t happen.
2. Get More Light
Sunlight helps your brain release serotonin, a feel-good hormone that boosts your mood. As the winter wears on and sunlight becomes more and more scarce, make an effort to brave the elements and spend some time outside. You might even consider buying a light therapy lamp.
3. Plan Ahead for Difficult Situations
Does your family typically drink at dinner? Is there someone who always criticizes you? Make a plan with contingencies for potentially difficult situations. For example, bring a sober friend with you for support, or have an excuse to fall back on if you feel the need to leave early.
4. Set Boundaries with Family
Remember: There’s no shame in skipping an event if you feel like your sobriety’s at risk. Do your best to set boundaries regarding substance use and mental wellness—supportive family members should always respect your decision to prioritize recovery.
5. Stay Connected To Your Support System
Call your sponsor, text a friend, reach out to your therapist, or attend extra support group sessions. Or, lean on your rehab center: Apex Recovery, for instance, offers special help during the holidays.
6. Practice Gratitude
Each day, write down three things, big or small, that you’re grateful for. It’s simple, but it works: Focusing on gratitude retrains your brain, helping you focus on the positives when SAD tries to drag you down.
7. Volunteer or Help Others
Whether you volunteer at a soup kitchen, donate to a try drive, or check on an elderly neighbor, helping others shows you have something to offer. Your presence matters to someone, even if you don’t know them.
8. Be Gentle with Yourself
Recovery is undoubtedly tough; putting in the work during the holidays, while struggling with SAD, is no easy feat. Give yourself grace if you feel sad or anxious, and celebrate each day you stay sober.
Should I Get Professional Help?
Be honest with yourself: If you’re struggling with cravings, can’t get out of bed, or are thinking about self-harming, reach out to our San Diego outpatient treatment center. Apex Recovery understands the unique challenge of staying sober during the holidays, and we’re prepared to help—whether you’re fighting for your recovery or suffering from SAD.
We pride ourselves on dual diagnosis treatment, using evidence-based methodologies to simultaneously tackle addiction and the mental health disorders that underpin it. And if you’re a previous patient, you’ll have access to a special support network that runs exclusively during the season. Ultimately, we deeply care about your recovery, during the holidays and beyond.