For people struggling with eating disorders or substance abuse, the focus on food and alcoholic drinks during all those holiday parties can be difficult — or even trigger a relapse. For people struggling withdepressionor who lack social support, the focus on family and community gatherings can reinforce feelings of loneliness. Finally, while family gatherings can provide comfort and joy for many, those dealing with family trauma and abuse histories, or currently living withdomestic violence, may face increased risk.
How can you survive (and enjoy!) the holidays when the festive season feels less than merry?
The first thing to remember: While the season brings an emphasis on giving, remember that you deserve to give toyourself. This means being patient and generous with yourself, noticing your triggers, and setting the boundaries you need to stay healthy.
Here’s what experts have to say about how todeal with these common triggers— and enjoy the holidays.
Alcohol Abuse
The triggers
With all the emphasis on making merry, alcohol is everywhere during the holidays. While a glass of eggnog can be innocuous for many, the presence of alcohol can be a serious trigger for people struggling withalcohol addiction.
The plan
Successfully navigating the holidays without a relapse requires self-knowledge and community support. Experts recommend three broad steps to deal with triggers:
Domestic Violence and Abuse
Survivors who have left abusive relationships may also experiencepainful remindersof past trauma during the holidays, and may even find themselves missing abusive partners due to holiday themes of nostalgia and family. Meanwhile, for survivors ofchildhood domestic violenceor sexual abuse, the holidays can evoke painful memories, especially when survivors encounter abusive family members at family gatherings.
The right plan for staying healthy and safe during the holidays depends on your situation. If you’re currently in an abusive relationship, The National Domestic Violence Hotline suggestssafety planning, including:
Depression
Everything is supposed to merry and bright during the holidays — but you’re feeling down. If you have depression, you may find managing it even more challenging.
Even peoplewithout depressionmay find the holidays glum. The pressure to be around family and friends may be triggering to someone who is socially isolated or has recently suffered the loss of a loved one. The social and financial stress of party planning and present buying may have a negative effect on your mood.
Practicing goodself-carecan also make all the difference between a cheerful season and a holiday meltdown. Taking time to get enough sleep, finding time alone when you’d like it, and exercising are all good ways to manage holiday stress.
Eating Disorders
Delicious family recipes, rich entrees, and sweet desserts are a major part of any holiday gathering. Sharing food can be a special way to bond with loved ones and keep traditions alive.
For people struggling with or recovering from eating disorders, however, these foods and the pressure to eat can trigger a relapse. If you find yourself preoccupied with diet and weight, find yourself attempting to skip meals or otherwise disregarding your recovery eating plan, or feel ashamed after eating,you may be at risk.
It’s a great idea to go into the holidays with a plan to keep yourself on the road to recovery. It’s also important to reach out for support. The National Eating Disorders Association (NEDA)recommends:
Merry, Healthy, and Bright
Sometimes, all the hype around the holidays can have the opposite of its intended effect. With so much pressure to make December the most wonderful time of the year, people who are hurting — whether that be from a mental illness, traumatic experience, or simply loneliness — may find themselves feeling even more isolated. It’s okay to find the holidays difficult. It’s okay to feel that you’re struggling. That doesn’t make you difficult, weird, or a “grinch.”
Remember: at the end of the day, the most important aspect of any holiday season is loving, healthy communities. By taking the steps you need to successfully navigate triggers during the holidays, you’re making that community stronger for yourself and everyone around you.
Our goal at Talkspace is to provide the most up-to-date, valuable, and objective information on mental health-related topics in order to help readers make informed decisions.
Articles contain trusted third-party sources that are either directly linked to in the text or listed at the bottom to take readers directly to the source.
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