Staying Strong Through the Holidays

Holidays can be especially 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.

Paying attention to HALT can be helpful in counteracting some of the triggers of the holiday season. For any of you that 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? Too many empty calories? We seldom think of our EATING habits as having an effect on addictive behaviors, but everything we put in our body has an effect on 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 healthy 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 reduce the effects of loneliness. Find something constructive to do. Let people know that you’re going to be alone—many families enjoy inviting people to join 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 you remain strong and victorious this holiday season