WHILE most of us are rightfully excited for Christmas, many of those who are experiencing mental health issues are nervous about the upcoming holidays and celebration.
When in recovery (from substance abuse, depression, suicidal ideation etc.), the holidays can have many triggers as while joyful, they still bring added financial strain, socialisation, overcommitment, poor time management and even loneliness.

I am going to focus on substance use but most of these guidelines can be followed by anyone who is experiencing any form of mental illness.

Those with mental health issues typically recover based on a strict and comfortable schedule which will be somewhat disrupted during the holidays. However, there are a few things that can be done to stay on the path of recovery (from any mental illness).
Substance abuse typically comes with a loss of job, money, family and friends – sometimes even after recovery -which can make the season that much harder.

During the holidays, use of alcohol/drugs is not only encouraged but mostly expected.
Therefore, you should avoid your triggers which could be people, places or things that bring out substance use, depressive symptoms or suicidal thoughts.
If you are unsure of your ability to say no, avoid the situation in general.

Remember that even one drink/hit of your drug of choice can result in a relapse.
Keep in mind that there is a difference between a lapse and a relapse. A lapse is a one- time slip- one that still allows you to stay on the path to recovery while a relapse occurs when someone completely falls back into the habit of using.

There are lots to do during the holidays- more than we have time for. When struggling with mental health issues, it is advised to rank activities as low, medium or high risk (to our mental health). Since we are usually overbooked during the holidays anyway, it would be beneficial for us to stick to low or medium risk environments.

Sometimes it is better to have prepared answers to questions that may cause discomfort. Be prepared to answer such like “Where have you been?” “Is something wrong?” “Why aren’t you drinking?” “Why have you lost/gained so much weight?” etc. Being prepared reduces the chances of ill feelings and potential relapse.
If you are trying to stay sober, find your consistent non-alcoholic drink for the holiday – try soda water with lime!

Have extra support – do you have a support group that you go to? A sponsor? Someone to call when you are down? Make sure to keep these habits going during the holidays. Someone (who is also going through recovery) to talk to would be very beneficial.
Try to relax and go with the flow. While we can’t always control what happens around us- we can definitely control how we react to it. Make a list of healthy coping skills (deep breathing, music, exercise) that can be used during stressful situations. Make sure you put them into practice.

Remember that cravings typically only lasts for about 20 minutes. If you find them unbearable, find a healthy substitute. For example- chewing gum when craving a cigarette. This is also where your practiced healthy coping skills come in!

Many go overseas for holiday during the Christmas Season. It is also important to cater to your needs when choosing a destination. For example, if you’re trying to quit drugs and alcohol, you avoid places like Amsterdam where drugs are prevalent. If you’re recovering from gambling, probably not a good idea to go to Vegas. Know what your specific vice is and avoid places that promote it.

Remember HALT which is an acronym for the most common causes of relapse – Hunger, Anger, Loneliness and Tiredness. Remember to get enough sleep, eat and exercise well and be around those who are good influences and encourage you to stay on your path to recovery.

Finally, always remember that your recovery comes first. If there is a lapse, that’s okay – get right back up and remind yourself of why you chose the path of recovery in the first place. Remember what your body and mind needs – One day at a time. Every day that you remain sober and content is a good day.
Whether you are new to recovery or not, the holidays are still a time to be mindful of the issues that can arise.

Thank you for reading and please send in any questions, comments or topics to caitlinvieira@gmail.com. Also please remember when you can come see me.

Georgetown Public Hospital: Monday- Friday – 08:0hrs-12:00hrs
Woodlands Hospital: Outpatient Department
Drug and Alcohol group meetings – Mondays 16:00hrs
Good mental health group meetings- Wednesdays 16:00hrs

Suicide Prevention Helpline – 223-0001, 223-0009, 623-4444, 600-7896
Say Yes to Life and No to Drugs! Always!