Addiction, Mindful Drinking and the Holiday Season

Those who suffer from addiction face difficulties during the Holidays.  Substance abuse especially is difficult for many facing addiction issues.  Parties and celebrations with obvious temptations of wine and holiday drinks present themselves at a much higher rate.  Individuals suffering from addiction may find it difficult to walk away or find a way to say no to the social pressures. Others may suffer from season depression or be recalling a recent death.  With such a happy time surrounded by sorrowful thoughts, many turn to alcohol to help cope with the stress and mental problems.  Substance Abuse Counselors can help individuals find better ways to cope and find alternative ways to celebrate the season.

Hence it is important to understand the nature of the season for people.  For some it is party overdrive and leads to excessive drinking.  For others it a sad occasion because others may have passed away leading to poor coping decisions.  Individuals need to find strong social support in these days and try to avoid certain occasions.  In addition, good exit strategies from situations that may tempt a return to drinking or a type of drug needs to be pre-determined.  Sobriety must be the top priority.  In addition, family and friends should be aware of other friends and family who may have addiction issues and try to remove excessive temptation.

For many, the Holidays is hard time to cope and can lead to excessive drinking or addiction temptations.

 

The article, “How to maintain sobriety during the holiday season | Parentally Speaking” by Ezra Hefland looks at how those facing addiction can better face substance abuse.  Hefland lists many important points for individuals as well as those who host parties who may know recovering alcoholics.  Planning ahead and being aware of the temptations of the Holiday season is the first step but also knowing better ways to cope and celebrate are also important.  Hefland states,

“Basically, festive gatherings and the holidays themselves are wrought with triggers for alcoholics and drug addicts. Simply put, the holidays are the hardest time of the year for substance abusers. Why? Because a lot of families are drinking more during this time of year and because the alcoholics themselves drank heavily during the holidays. In fact. Americans double their rate of drinking between Thanksgiving and Christmas.”

“How to maintain sobriety during the holiday season | Parentally Speaking”. Ezra Hefland. December 4th, 2022. MyCentralJersey.

To review the entire article, please click here

Commentary

How to Tackle Drinking Addiction During Holidays – Tips and Strategies

During the holidays, we often find ourselves in a celebratory mood, and this often includes alcohol. However, for those who struggle with drinking addiction, the holidays can be an especially difficult time. The temptation to drink can be immense, and yet it’s important to remember that addiction is a serious issue. Fortunately, there are a number of strategies and tips that can help people struggling with drinking addiction to tackle the holidays. With the right approach and some self-discipline, even those with drinking addiction can make it through the holidays without a relapse. From learning healthier coping strategies to setting realistic goals, there are a number of ways to stay ahead of drinking addiction during the holidays.

What is Mindful Drinking

Mindful drinking is a strategy that can help people who struggle with drinking addiction to cut down or moderate their alcohol consumption. It involves paying attention to your thoughts and feelings when you drink alcohol, as well as your drinking behavior. The aim is to drink in a way that allows you to retain control over your alcohol consumption, without feeling guilty or ashamed. Ultimately, mindful drinking is about increasing self-awareness, so that you can make informed decisions about your alcohol consumption. It can help you to avoid alcohol abuse and the negative consequences that come with it, including addiction. For people who are alcohol dependent, mindful drinking may mean temporarily reducing alcohol consumption. For people who are not dependent on alcohol, but who may be at risk of becoming dependent, mindful drinking may involve reducing overall alcohol consumption while increasing water or non-alcoholic beverage intake.

Benefits of Mindful Drinking

– Mindfulness helps to reduce the risk of alcohol abuse and negative consequences associated with alcohol. – Mindful drinkers are less likely to engage in risky or reckless behavior while intoxicated. – Mindfulness can help reduce stress and negative emotions. – Mindful drinkers are less likely to have blackouts and memory loss when intoxicated. – Mindful drinkers have a reduced risk of developing alcohol dependence and a reduced risk of relapse if they are in recovery from alcohol dependence.

Even those not dealing with addiction need to practice mindful drinking and moderation during the Holiday Season.

 

Strategies for Mindful Drinking

There are a number of strategies that can help you to drink mindfully. These include: – Set a Limit Before you even start drinking, it can be helpful to set a limit for yourself. This can be particularly useful for people who are not currently dependent on alcohol, but who would like to reduce their alcohol consumption. In order to set a limit, you need to know your alcohol tolerance, and be aware of how much you regularly drink. This will help you to set a realistic and achievable limit for the amount of alcohol you consume during the holidays. Setting a limit can help you avoid alcohol abuse and the negative consequences that come with it. – Alternate Drinks Alternating alcoholic drinks with non-alcoholic beverages can help you to moderate your alcohol consumption and avoid blackouts. This is particularly useful for people who are not currently dependent on alcohol, but are at risk of becoming dependent. The best approach is to alternate drinks every one or two alcoholic drinks, with a non-alcoholic beverage. For example, alternating between one alcoholic drink and one non-alcoholic drink. This will help you to avoid the negative consequences associated with heavy alcohol consumption, while still allowing you to enjoy yourself. – Have a Buddy System Having friends or family on hand who can keep an eye on you, and offer you a non-alcoholic beverage when you need it, can be a great way to moderate your alcohol consumption. Having a buddy system in place can help to reduce the risk of alcohol abuse and negative consequences associated with drinking. It can also be a great way to make new friends, as well as having fun and enjoying the holidays even more.

a. Set a Limit

As discussed above, setting a limit can help you to moderate your alcohol consumption and avoid alcohol abuse. It can be helpful to set a limit before you even start drinking, as this will help to prevent you from losing control, or reaching a stage where you are drunk or intoxicated. Setting a limit, and also having a plan for what you will do if you reach your limit, can help you to avoid alcohol-related blackouts and accidents. It can also help you to avoid feeling guilty or ashamed about your drinking, and to avoid developing an addiction to alcohol.

b. Alternate Drinks

Alternating alcoholic drinks with non-alcoholic beverages can help you to moderate your alcohol consumption, and to avoid blackouts. This is particularly useful if you are not currently dependent on alcohol, but are at risk of becoming dependent. The best approach is to alternate every one or two alcoholic drinks with a non-alcoholic beverage. For example, alternating between one alcoholic drink and one non-alcoholic drink. This will help you to avoid the negative consequences associated with heavy alcohol consumption, while still allowing you to enjoy yourself.

c. Have a Buddy System

Having friends or family on hand who can keep an eye on you, and offer you a non-alcoholic beverage when you need it, can be a great way to moderate your alcohol consumption. Having a buddy system in place can help to reduce the risk of alcohol abuse and negative consequences associated with drinking. It can also be a great way to make new friends, as well as having fun and enjoying the holidays even more.

d. Avoid Triggers

Some people find that certain situations or environments make them more likely to drink and consume more alcohol. This could be due to a number of factors, including stress, anxiety, boredom, or feelings of social isolation. Being aware of your triggers can help you to avoid places and situations that may lead you to consume more alcohol than you intended. Avoiding your triggers can help you to moderate your alcohol consumption and avoid the negative consequences that come with heavy drinking, including alcohol dependence.

e. Drink Slowly

Drinking slowly can help to reduce the amount of alcohol you consume in one sitting. It can help you to avoid feeling rushed or under pressure to drink. Drinking slowly can also help to reduce the risk of blackouts and memory loss associated with heavy drinking. This can help to reduce the risk of alcohol dependence.

Tips for Managing Stress and Anxiety During the Holidays

While alcohol may seem like the best solution to dealing with stress or anxiety during the holidays, it is important to remember that this is not a long-term solution. In fact, it can be a very short-term solution, and will only make your problems worse in the long run. Instead, there are a number of strategies that people can use to manage their stress and anxiety during the holidays. These include: – Meditation Meditation has been shown to reduce anxiety, stress, and negative emotions, as well as improving overall health. It is a great way to relax and unwind, and can be done anywhere at any time. It can also be particularly helpful for people who are in recovery from alcohol addiction, as it does not involve consuming alcohol. – Progressive Muscle Relaxation Progressive muscle relaxation is a technique that involves relaxing and tensing different muscle groups. It has been shown to be an effective way to reduce stress and anxiety, as well as improving sleep. – Writing Down Your Thoughts and Feelings Writing down your thoughts and feelings is a great way to reduce negative emotions, such as anxiety and stress. This can also be a useful way to stay sober during the holidays, as writing can be a helpful distraction. – Yoga Yoga is another great way to reduce stress and anxiety, as well as improving overall health.

Conclusion

The holidays are a wonderful time to get together with loved ones. However, for people who struggle with drinking addiction, it can also be a stressful and challenging time. The temptation to drink is immense, and yet it’s important to remember that addiction is a serious issue. With the right approach and some self-discipline, even those with drinking addiction can make it through the holidays without a relapse. From learning healthier coping strategies to setting realistic goals, there are a number of ways to stay ahead of drinking addiction during the holidays.

Substance Abuse Counselors can help those struggling with addiction find better ways to avoid drinking during the Holidays.  Whether due to addiction, depression, or merely over stimulation of the season, individuals should moderate, or in some cases, completely avoid drinking.  It is crucial to pre-plan how to avoid the temptations.  It is also important for others to be mindful of those who face addiction and be supportive.

Individuals who suffer from addiction should find social peer support during this season and avoid the pitfalls of addiction.

Please also review AIHCP’s Substance Abuse Counseling Certification and see if it meets your academic and professional goals. The program is online and independent study and open to qualified professionals seeking a four year certification as a Certified Substance Abuse Counselor.

Additional Resources

“Holiday Drinking: How to Know When It’s A Problem And Ways to Cut Back”. Lambeth Hochwald.  November 24th, 2021. PsyCom. Access here

“Alcoholism During the Holidays: 7 Ways to Prevent Relapse”. Caitlin Boyd. March 8th, 2022. AA. Alcoholics Resource Center. Access here

“Why the Holidays Are Hard for Recovery”. Buddy T. March 1st, 2021.  VeryWellMind. Access here

“Alcohol’s busiest season in here: How to avoid binge drinking and support sober loved ones”. Saleen Martin.  November 23rd, 2022. USA TODAY. Access here