Strategies for Navigating Holiday Highs and Lows

For many people, the holiday season conjures mental images of warm family dinners, holiday parties, gift exchanges and crackling fires. However, for others, this time of year can bring sadness, loneliness, tense family dynamics, financial strain and a form of depression called seasonal affective disorder.

If you struggle with emotional ups and downs during the holidays, you are not alone. In one survey of 1,000 people, nearly half of them said they would prefer to skip Christmas altogether to avoid the finance-related stress the holiday creates. That eye-opening number shows how ill-prepared we often are to cope with the unique stressors of this time of year.

Stress is a significant relapse trigger for many people. However, your time in recovery has provided you with all the skills you need to protect your sobriety – you just need to know when and how to use them. Here are our top strategies for making it through this holiday season with your sobriety intact.

1. Remember You Aren’t Alone

Because addiction can have long-lasting effects, going through a recovery program does not “cure” you of your disease. Instead, it teaches you to manage the symptoms. However, learning how to balance your emotions and make good decisions is an ongoing process.

When you were in active addiction, you may have developed a habit of secrecy and isolation, but now that you’re working on your sobriety, you must learn how to come out of your shell and share your feelings with people you trust – especially when you’re feeling down. If you’re struggling, you don’t have to do so in silence. Others can offer valuable advice to help pull you out of a rut.

2. Don't Take Time off From Your Recovery Routine

Though holidays may be special occasions where you get to prepare your favorite foods, spend more time with loved ones and maybe enjoy a few days off work, you still need to engage in your recovery routine just like you would on any other day. Even though the holiday season can feel different, you can’t skip the things you consistently do to stay on track and maintain your emotional well-being, such as journaling, meditating, exercising, sleeping well and going to therapy.

3. Learn to Leave Your Past Behind

The holidays might bring back repressed memories of how you behaved when you were in the grip of your addiction. For example, maybe you drank too much at Christmas dinner one year and started an argument with your grandfather about your opposing political beliefs. Though you can use your past to reflect on the many good reasons you chose to pursue sobriety, it isn’t productive to dwell on embarrassing things you did or said.

Sobriety is an opportunity to make new memories and forge new traditions during the holidays. It’s also a time to recognize that you are working to be a better person, and that your past does not define you. Embrace the holiday season as a present you have given yourself.

The Greatest Gift Is Your Sobriety

This holiday, put yourself and your needs first. You decided to walk the path of sobriety, and while it is not always a smooth or straight one, there are countless rewards along the way. Don’t let stress get the better of you during this emotionally challenging time of year. You know what’s best for you, so now, all you need to do is act on it.

If you’re seeking a holistic route to recovery outside the traditional 12-step approach, Complete Harmony can help show you the way. To discover the benefits of our healing center, contact us today.

Take a Deep Breath: Breathing Exercises to Help You Stay Calm

Breathing is something you do thousands of times a day, usually completely unconsciously. Inhaling brings oxygen into your bloodstream, and you release the waste product of carbon dioxide on each exhale. If you’re like most people, you usually aren’t aware of how you’re breathing, but bringing your attention to your breath can make a world of difference – especially if you’re someone living with anxiety, panic attacks and other emotional disorders.

How Does Your Breath Contribute to Your Emotions?

Though you’re usually not conscious of your breathing patterns, you might be able to think back to times when your breath was rapid and shallow, as opposed to deep and relaxed. When people are experiencing periods of anxiety, they tend to take breaths from their chest, as opposed to their abdominal region.

If you’ve ever had a panic attack, you may recall that it seemed more difficult for you to draw full breaths during those times. Though you might not have been able to bring your full attention to this phenomenon in the moment, shortness of breath is one of the most common symptoms of panic attacks. It can make you feel like you’re suffocating or choking, which can lead to the near-death sensation that often accompanies panic attacks and panic disorder.

In contrast, deep, even breaths are a characteristic of the type of relaxed breathing that comes from your belly. If you’ve ever watched a family pet or a small child sleep, you are probably familiar with how this fully restful breathing pattern looks. It’s likely you do this yourself when you’re in your most restorative sleep stage.

Relaxing Breathing Exercises to Try

Next time you’re feeling anxious or overwhelmed, experiment with these ideas to help control your emotional levels naturally.

1. The 4-7-8 Technique

The 4-7-8 breathing technique involves breathing in for four seconds, holding it for seven seconds, then exhaling for eight seconds. The idea is that this method requires you to take full, deep breaths in and out.

To begin, sit in a comfortable position and place the tip of your tongue directly below the tissue above the back of your top teeth. Then, do the following steps:

• Fully empty your lungs of air.
• Breathe in through your nose for a count of four seconds.
• Hold it for seven seconds.
• Exhale forcefully through your mouth, making a huffing noise, for eight seconds.
• Repeat, as necessary, up to four times per session to get maximum benefits.

2. Equal Breathing

If you need a quick solution to get control of your anxiety, give this method a try. Either in a sitting or lying position, breathe in through your nose for four seconds, then slowly exhale for four counts, also through your nose.

This approach derives from yoga breathing techniques, which require you to focus on your breath by adding the resistance of breathing slowly in and out through your nose. As you get better at this method, try adding a few seconds at a time to each breath – up to six to eight counts at a time.

3. Progressive Relaxation

For times when you need full-body relaxation – for example, if you are too anxious to fall asleep – close your eyes and focus on tensing and relaxing each muscle group for two to three seconds at a time. Start with your feet and toes, then move up to the rest of your body one part at a time – continually maintaining deep, slow breaths.

Discover a Place of Healing

If you’re interested in exploring holistic, non-12-step programming for effective recovery from addiction and related mental health disorders such as anxiety, connect with our advisors at Complete Harmony. We can help you retrain your mind to learn healthy coping skills and regain your overall sense of well-being.