Thanksgiving is only days away and Christmas will be here in little over a month. Holidays can be particularly challenging times for those struggling with compulsive behaviors. More family interactions, more activities, more expenses and more expectations can increase stress and escalate cravings and acting out.
Even if past holidays have been a problem time for you, there are things you can do to make this year different. In case you missed it, I’ve decided to rerun a blog post I wrote several years ago. I hope you find it helpful!
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Paying attention to HALT can be extremely beneficial in counteracting some of the triggers of the holiday season. For any of you who are not familiar with HALT, H.A.L.T. stands for Hungry, Angry, Lonely and Tired. Any one of them can sabotage our recovery efforts. They weaken our resolve and make us more vulnerable to old habits.
- HUNGRY . . . Too busy to eat? Missed meals? Too much sugar? Overstuffing? To many empty calories? We seldom think of our EATING habits as having an effect on our addictive behaviors, but everything we put into our body changes our inner chemistry and that DOES have an effect on our ability to keep our thoughts and emotions in balance. Even in this season of sugar- and fat–ladened entitlement, portion control, regular meals, and healthy food choices really can help us deal with life in a positive way.
- ANGRY . . . More family, more traffic, more people everywhere can really set us off . . . especially if our bodies are “running on empty” because of poor eating and lack of sleep. Experts have noted that unresolved resentment is one of the leading causes of relapse. Pay attention when you feel that anger beginning to bubble. Catch it early and use stress reduction methods, like deep breathing, time-outs, walking or other exercise, and intentionally avoiding thinking and conversation that intensifies your anger, to bring your feelings back under control.
- LONELY . . . Holidays can be extremely lonely times. Many of us are far away from family and friends; others are struggling with the loss of a loved one; still others find that the holidays intensify their feelings of being alone in a crowd—that sense that they don’t belong. Intentional preparation can help you reduce the heavy effects of loneliness. Find something constructive to do. If possible, get involved in the preparations and make a conscious effort to stay engaged in whatever festivities are planned. Resist any urge to retreat to another space away from the family. If you really need a break from it all, take someone with you and engage them in a conversation or some other activity you would both enjoy. If you’re going to be alone for the holidays, let people know. Many families enjoy inviting people to their holiday celebration. Whatever you do, avoid hunkering down and isolating. Isolation will lead to relapse.
- TIRED . . . Late nights, excessive busyness and increased stress will leave you exhausted—a very dangerous state for those trying to make lifestyle changes. The changes you’re already making are stressful in their own right. Adding emotional or physical exhaustion to the mix can effectively destroy your ability to resist temptation. Pay special attention to scheduling sleep and relaxation. Seek out and hone stress reduction techniques.
Be kind to yourself. Make healthy choices your number one priority. Your efforts will help remain strong and victorious this holiday season.
“If you do what is right, will you not be accepted? But if you do not do what is right, sin is crouching at your door; it desires to have you, but you must rule over it.” — Genesis 4:7 (NIV)
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