Re: How To Avoid Relapse While On Vacation
Takeshi Krueger
Making a plan for each day of the holiday season will help you get through the day and avoid triggering a relapse. Stay organized and reduce stress by keeping a calendar and a to-do list. Write down the time and place you need to be and make sure to give yourself plenty of time to get there. Prepare in advance whatever you need for the day. Whether you attend a meeting or engage in your recovery in some other way, always keep your sobriety and recovery at the front of your mind.
Safeguarding your sobriety is of paramount importance. From travel-related stress to being far from your support network, keep these factors and tips in mind to help you avoid relapse while on vacation.
On top of that, you can't attend your home group meeting, and you haven't heard from your sponsor in two days. How does anyone stay sober during the holidays? Here are seven tried-and-true tips and strategies that will prepare you for the holidays, help you avoid relapse and protect you from any uncomfortable situations.
If you know Cousin Sadie is going to grill you about rehab, avoid her. If Uncle Brian is going to mix you a stiff drink, stay away from him. If the office New Year's party is really all about drinking or other drug use, make a brief appearance or don't attend. It's unrealistic in all of these scenarios to say, "I can soldier through it." That's what Step One of the Twelve Steps teaches us, right? That we don't have the power. So why put yourself in the position of having to "power through" an obstacle course of relapse triggers? Staying sober and safeguarding your recovery must always come first.
Holidays can be a difficult time for people in recovery from alcohol use disorder (AUD). A person with alcohol addiction issues may suffer a relapse and return to drinking while on vacation from school or work.1 Learn more about how holidays and vacations can affect people who have a history of alcohol misuse.
In the United States, celebrations are often an opportunity for social drinking.2 Holidays and vacations frequently include traditions around alcohol. During celebrations, people may drink far more than usual. As a result, most states experience a sharp rise in alcohol-related accidents around major holidays. Thousands of revelers face arrest or injury due to drunk driving.3 Others slip, fall, or cut themselves while intoxicated. 3
Holidays and vacations can involve a lot of downtime. If you have nothing planned, you might find yourself more vulnerable to relapse. Staying busy during holidays can provide a distraction. A busy schedule also provides a convenient excuse for abstaining from alcohol.
The different ways to avoid addiction relapse can be a lifesaver during over the holidays. Having a lot of free time during the holidays can easily lead you back to substance abuse. As peaceful as the holidays may seem, they are also popular for addiction relapse. During the holidays, drug and alcohol relapse rates may spike by 150%.
Holidays come with expectations, stress, parties and endless family work. All these factors can culminate to make it easy for a relapse to occur. Prior knowledge and preparation in anticipation of triggering moments is an excellent way to avoid addiction relapse.
Be on the lookout for new triggers you bump into on holiday and plan accordingly. We suggest you plan to avoid relapse risks each and every day, preferably in the morning. This should help you stay focused on your recovery goals throughout the day.
Another preparation tip worth noting is to find an addiction support group in your country of destination. This could include a local drug and alcohol rehab centre or even NA/AA meeting. This may help you avoid relapse whilst on holiday.
Above all accept relapse challenges will arise when on holiday. This mental attribute is the key to avoiding relapse. If you accept relapse challenges will be met whilst abroad you are much more likely to face these challenges successfully.
Always remember to practice HALT whilst on holiday. Halt stands for Hungry, Angry, Lonely and Tired. You must avoid these emotions at all cost. If you feel any of these emotions you put yourself at greater risk of relapse. Regularly eat and sleep so you remain physically and emotionally strong throughout your holiday.
Look beyond the traditions of the season and discover the real purpose and joy of the holidays. This is an important matter when you are trying to avoid a holiday relapse. You can do three things to discover the real purpose of the holidays: to give thanks, share love, and celebrate beginnings.
The festive season, while brimming with joy and celebration, can also present challenges for those committed to a life of sobriety. Recognizing holiday triggers and proactively developing a holiday relapse prevention plan ensures that you can enjoy the season without jeopardizing your recovery journey. Remember, each challenge faced and overcome further solidifies your commitment and strength in sobriety.
Coping mechanisms for eating disorders range from practicing mindfulness to avoiding the triggering situation altogether. Some individuals may choose to engage in more therapy sessions around the holidays or join a support group while others may choose to only engage in positive conversation and avoid being around certain types of food. Practicing self-care and recognizing what works for you can help prevent fear of relapse during a holiday party of a holiday vacation.
Most people spend days, weeks or even months planning their vacation. There are so many decisions to make, such as what to wear, which activities to do, which restaurants to visit and how much money to spend. Individuals in eating disorder recovery need to be even more vigilant about vacation planning because they are at an increased risk of relapse if they encounter unexpected triggers on their vacation.
It's no secret that stress, depression, and grief disappear during the holidays. In fact, feelings like this may be exacerbated during this time of year. But why is it that many living with addiction, including sexual addiction, struggle to avoid relapse during the holidays?
Another critical component to your success is self-care. However, self-care is often something that takes a back seat during the holidays. After all, parties often offer unhealthy food choices and late nights. Furthermore, due to packed schedules, it can be hard to find time to fit in exercise. Likewise, the weather during the holidays can make it difficult to spend time outside. In other words, there are many circumstances that can make this time of year difficult for anyone. Adding sexual addiction to the mix can feel even more defeating. However, there are many who are successful in avoiding relapse during this time of year. As a result, you have every reason to hope for the same success.
To avoid vacation depression you need to also consider: What's your "vacation personality"? What type of vacation would benefit you most? "It's a very important issue -- adapting the vacation to your personality, to your family's personality," says Farley.
Having a thought-out plan before diving into holiday activities is perhaps the best way to avoid relapse. Keep in mind that recovery does not mean you have to miss out on festivities altogether. If you are invited to a party, just be sure to make a plan first, so that you will know exactly what to do if something goes wrong. This will keep you from getting caught off guard. Ask yourself things like:
Addiction is a chronic, relapsing disease. This means that relapse is often a part of the recovery process for many people, just as it is with other chronic, relapsing diseases.1 Relapse can occur many times, especially if people do not follow their medical and aftercare plans. However, there are things you can do to take control and potentially avoid relapse.1
According to the National Institute on Drug Abuse (NIDA), relapse occurs when a person returns to substance use after an attempt to stop.1 Some researchers define a lapse as the initial resumption of substance use, while relapse is the ongoing substance use that occurs after a lapse.2,3 Researchers view relapse as a gradual process that begins with certain warning signs that can occur weeks or months before the actual lapse takes place; it usually occurs in a series of stages.2,4
Abstinence is just the beginning of the process, as recovery is a life-long journey that takes work and dedication. As discussed previously, the early stages of recovery can present a high risk of relapse.2 Although relapse can occur, you may be able to avoid it by following relapse prevention strategies and tips.
Having a daily routine for wellness can help with preventing relapse and promoting good health, but it can also help you stay sober by staying busy.4 You could consider joining a sports team, going to a gym, taking yoga classes, consulting your doctor or a dietitian to determine your nutrition needs and build a healthy diet, and practicing good sleep hygiene, such as sticking to a regular bedtime and avoiding stressful triggers before bed.
Or if you have a little money to spend, go to a book, record, clothes, or tourist shop and buy some fun items that remind you of your trip. In a sense, you are distracting yourself from your addiction triggers while also having fun without substances. And, just as importantly, stay away from any places that could trigger a relapse, such as bars, restaurants that serve alcohol, or baseball stadiums with alcohol.
Though the tips above can help provide you with the best chance to avoid relapse while on vacation or traveling, situations exist in which they may not work. For example, the stress of traveling may trigger high levels of anxiety that you once managed with the use of Xanax, heroin, or even alcohol. This reaction may also cause PTSD or depression which makes travel very difficult to handle.
For many, a vacation means staying in a tropical getaway and drinking cocktails. For others, it means stressful situations that can lead to relapse. While traveling sober can be a great opportunity to find new passions and bring new meaning to your life in recovery, it should not be used as a way to avoid your problems.
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