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While the festive period is supposed to be a time of joy, peace and relaxation, it can be very stressful for many people. It can be particularly challenging for people in recovery due to a range of factors, including stress, financial pressures, family issues, emotional triggers and festivities revolving around alcohol and over-indulgence.
Any or all of these factors can potentially lead to relapse – but it’s important to remember that relapse does not have to mean the end of the recovery journey! Recovery is an ongoing proces,s and plenty of people do relapse but continue on to make a long-lasting recovery. Relapse is usually a sign that more support may be needed, however.
This article covers the steps to take following a relapse, how to stay safe, how to rebuild stability and where to seek professional support.
Why Relapse Is More Common at Christmas
There are many reasons why someone may be more at risk of a relapse to addiction at Christmas. This could be due to a build-up of various pressures and potential triggers.
Alcohol is much more visible and socially accepted during festive events, especially given the UK’s widespread drinking culture. Drinking earlier in the day, more frequently or to excess is often seen as a normal part of the Christmas period.
Personal situations also play a part. Many people experience emotional challenges such as loneliness, family tension, grief or financial stress and, if you are also in recovery, these can all be potential relapse triggers.
The lack or change of routine, including things like work breaks or holiday closures, may disrupt coping strategies and stress levels in general are heightened for many people.
First Steps to Take Immediately After a Relapse
If you do relapse, it’s important not to panic and even more important that you do not continue to use drugs or alcohol. A relapse is not a failure, but it is a serious setback and should be approached calmly and methodically.
Here are 5 steps to take if you experience a relapse over the festive season…
- Pause and breathe: Take a moment and, if you are familiar with the techniques such as grounding or mindful breathing, use them to calm panic or shame. It is perfectly normal to experience strong negative feelings after relapsing but it’s also important to acknowledge what has happened before you can move on.
- Stay safe: For alcohol or drug relapse, you may well recognise the signs of overuse or even overdose. Remember, if you have abstained for a while, your tolerance levels may have decreased. You should call 999 or go to A&E immediately if you believe you may have overdosed or be suffering from alcohol poisoning.
- Stop further use: A relapse doesn’t need to become a prolonged episode, but it is important to take steps to minimise the risks of this happening. This may involve removing yourself from people, places or situations where your drinking or substance misuse could continue.
- Reach out: Contact a trusted person, sponsor, family member or support group. This can be very important in the immediate aftermath of a relapse, but also for moving forward with your recovery afterwards.
- Avoid self-blame: This can be easier said than done, but acceptance and self-care are important. Otherwise, shame and self-recrimination could start to fuel a vicious cycle of regret and further substance misuse. Try to see relapse as a learning point, not a personal failure.
Understanding What Led to the Relapse
For the longer term, it is important to use relapse as a learning point and to try to understand what led to that point. You need to reflect honestly on the situation and potential triggers, whether they involved general Christmas stress, family issues, difficulty dealing with an alcohol-filled environment or anything else.
Try to identify patterns without judgement – of yourself or others around you – and consider whether any previously unresolved issues were involved.
Understanding triggers can help prevent future lapses and support long-term recovery. If you have been through addiction treatment, you are probably aware of techniques for reflection. If not, journalling can be useful. There are also resources available online but speaking to a professional to work through emotions could still be very valuable.
How to Get Back on Track After a Christmas Relapse
After responding to the immediate impact of your relapse, there are a number of things you can do to get back on track and continue your recovery.
These can include:
- Reconnect with routines: Make sure you get regular sleep, hydration, nutrition and rest and return to structured daily plans.
- Attend a meeting: This can be in-person or online. Groups and organisations like Alcoholics Anonymous (AA), Narcotics Anonymous (NA), SMART Recovery and other peer groups and charities can all offer empathetic and non-judgemental support while you work through your own experiences and thoughts.
- Use coping tools: These could include mindfulness practices, grounding exercises, distraction techniques and relapse prevention strategies learned in treatment.
- Clean your environment: Remove alcohol or substances from the home and avoid people who are not supportive of your recovery.
- Prioritise self-care: Gentle activities such as walks, warm baths, time with supportive people or creative hobbies can help keep you occupied and improve your overall well-being.
- Seek professional advice: Even a brief consultation can stabilise recovery momentum, but you may also need more comprehensive support moving forward.
When It’s Time to Seek Professional Help
Festive season relapse help is available from support groups and helplines, but you may need professional help if the problem is serious or ongoing.
This could include when you experience:
- Multiple relapses within a short period.
- An inability to stop using once started.
- Cravings that are becoming overwhelming.
- A decline in mental health, such as anxiety, depression or hopelessness.
- Strained relationships or loss of daily functioning.
- Withdrawal symptoms or health concerns.
Don’t wait if you are experiencing problems: help is always available, even during the holidays.
How Rehab Clinics Group Can Support You After a Relapse
If you’re wondering what to do after relapse in the UK, Rehab Clinics Group can find you the Christmas relapse support and treatment you need. Rehab Clinics Group support includes UK-wide detox and rehabilitation centres offering immediate help.
This can include medically supervised detox if needed after relapse and therapeutic support such as CBT, group therapy, relapse prevention planning, and holistic therapies. 24/7 care can help stabilise physical and emotional wellbeing, and tailored recovery plans for those who have relapsed can help them to get back on track. Comprehensive aftercare plans can also provide vital support to help prevent further relapse in future.
If you’ve relapsed, need support in your recovery, or are looking to take the first steps on that recovery journey, reach out today for honest, confidential, and judgment-free guidance.
