Dr. Rick Petronella

As we approach this holiday season, we are reminded that gratitude can be an influential force in our lives. Each of us is on a unique journey of recovery, whether it’s from a substance, a relationship, or other life challenges. Recovery is not just about overcoming obstacles—it’s about healing, discovery, and striving for a healthier, freer version of ourselves. While some may find it easier to navigate their recovery, it’s essential to recognize that we’re all working hard to improve and grow.

The holidays can be a joyous time filled with love and connection, but they can also bring about stress, emotional triggers, and complex family dynamics. If you’re in recovery, prioritizing your peace and well-being is crucial. 

To support you in this journey, here are a few tips to help you navigate the holiday season with confidence and grace.

Navigating the Holidays with Intention

Here are some thoughtful strategies to help you navigate the holidays with confidence and compassion:

Set Healthy Boundaries: Recovery allows us the opportunity to establish new traditions that resonate with our values. Don’t hesitate to communicate your needs clearly to family and friends. Whether it’s kindly declining invitations to gatherings that might be overwhelming, letting loved ones know that you’re choosing sobriety, or asking for time alone when feeling triggered, remember that creating boundaries is about ensuring safety for yourself, not about creating distance.

Setting Healthy Boundaries with Loved Ones

This holiday season, let’s focus on establishing boundaries that allow us to celebrate authentically and safely. Communicating your needs clearly can help you prioritize your well-being. It’s perfectly okay to decline certain invitations, let friends and family know if you are in recovery that you’ll be abstaining from alcohol, or take breaks when you need them. 

Remember, boundaries are not about distancing yourself; they are about creating a safe space for your healing

Recovery means learning to move through life with strength, awareness and support. Give yourself grace this holiday season. You’ve worked hard to get here, and you deserve peace, presence and joy.

A Holiday Survival Guide: Do’s & Don’ts for Early Recovery

  Do:

• Cope Ahead: “Cope ahead” is a skill from Dialectical Behavior Therapy (DBT) that involves anticipating and planning for future stressful or emotional situations. 
• Anticipate challenges and have a plan in place. Know your limits and feel empowered to leave events early if necessary.
• Bring Comfort: Consider bringing your own non-alcoholic beverage or snack to gatherings. 
• Lean on Your Support Network: Stay engaged with your recovery community, attend extra meetings, or reach out to a trusted sponsor.  
• Prioritize Self-Care: Make time for rest, nourishing meals, and moments of downtime.
• Celebrate Your Progress: Each sober holiday is a significant achievement!

Don’t:

• Feel Obligated: You don’t have to attend every gathering. Role into your self-respect.
• Isolate Yourself: While solitude can be necessary, seek out connection when you can.
• Test Your Limits: Avoid situations that might compromise your recovery “just to prove” you    can handle it.
• Neglect Your Recovery Routines: Stay committed to your usual practices, whether it’s therapy, journaling, or meetings.  Forget That Saying “No” is an Act of Self-Respect: Protecting your peace is paramount.

                                         Embracing Life Through Recovery

Recovery is about more than just abstaining from negative habits; it’s about fully engaging with life and all it has to offer. As we enter this season of gratitude, be kind to yourself. You’ve worked diligently on your journey, and you deserve peace, presence, and joy.

If you or someone you care about is facing challenges related to mental health or substance use, remember that you’re not alone. We offer compassionate, evidence-based support tailored to your needs, wherever you are on your path to healing.

                                         Conversation Starters for the Holidays

Social gatherings can feel daunting, especially if you encounter old patterns or uncomfortable questions. Having a few light, neutral topics in your back pocket can help ease transitions. 

Here are some ideas to keep the conversation flowing:

• What’s your favorite holiday tradition?
• Do you have exciting plans for the new year?
• What are you grateful for this season?
• Have you watched any good holiday movies lately?

If a conversation starts to feel heavy, it’s okay to gently shift topics or excuse yourself for a moment. Keep it light, kind, and genuine.

Cultivating a Spirit of Gratitude

As Thanksgiving marks the beginning of the holiday season, let’s take the opportunity to reflect on our blessings. It truly can be enlightening to consider how to carry this spirit of gratitude throughout the year. Gratitude shifts our focus toward the positive aspects of our lives, from the small joys like a cozy conversation with a friend to the significant milestones that mark our progress.

This season, consider starting a gratitude list—whether in a journal or a notes app—where you can jot down three to five things you are thankful for at the end of each day. This practice can train your mind to recognize blessings, ensuring that even during challenging moments, your heart remains open to joy.

As we embrace this season together, let’s support one another in cultivating peace, gratitude, and joy. You are worthy of love, connection, and a fulfilling holiday season.

With warmest wishes,

Dr Rick

Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God.
Philippians 4:6

Here’s a Thanksgiving holiday Quiz, focusing on self-care for individuals in recovery. This Quiz helps us to recognize the challenges faced while encouraging self-awareness and healthy practices. Have fun with it!

Thanksgiving Self-Care Quiz for Those in Recovery

1. It is important for individuals in recovery to avoid all holiday gatherings completely to maintain their sobriety.   True or False

2. What is a healthy way to manage stress during the holidays?  

   A) Ignore feelings of stress  
B) Engage in regular exercise  
C) Overeat to cope with stress  |
D) Avoid spending time with loved ones  

3. Setting boundaries around alcohol consumption is a sign of weakness. True or False

4.  Which of the following is a helpful self-care strategy for Thanksgiving?  

   A) Journaling gratitude
B) Isolating oneself from family 
C) Overcommitting to social events
  D) Both A and B  

5. Practicing mindfulness can help someone in recovery stay grounded during the holidays. True or False

6. What is a good alternative to drinking alcohol at holiday gatherings?  

   A) Sparkling water with fruit  
B) A high-calorie mocktail  
C) Coffee with sugar  
D) Drinking as much as you can to fit in  

7. It’s common for individuals in recovery to feel overwhelmed during the holidays. True or False

8. Multiple Choice: For someone in recovery, maintaining a routine during the holidays can help with:  

   A) Reducing anxiety  
B) Ignoring triggers 
C) Increased temptation  
D) Disconnection from loved ones  

9. Sharing recovery goals with trusted friends and family members can create a supportive environment.   True or False  

10. What is an acceptable way to decline an invitation to an event that may not be safe for someone in recovery?  

    A) Blame it on a prior commitment  
B) Be honest about recovery  
C) Make up an excuse  
D) Just ignore the invitation  

11. Engaging in hobbies that promote well-being can help individuals in recovery feel more fulfilled during the holiday season.   True or False

12. Multiple Choice: Which of the following can be a trigger for someone in recovery during Thanksgiving?  

    A) Family stress  
B) Holiday advertisement  
C) Tempting food smells  
D) All of the above  

13. It is unnecessary for someone in recovery to have an exit plan if they feel uncomfortable at a gathering.   True or False

14. When feeling overwhelmed during a family gathering, what is a healthy step to take?  

    A) Leave without explaining  
 B) Take a few deep breaths  
 C) Confront someone who is drinking  
  D) Indulge in dessert  

15. True or False: Self-care is just as important during the holidays as it is at any other time of the year.

Answer Key  

1. False  
2. B  
3. False  
4. A  
5. True  
6. A  
7. True  
8. A  
9. True  
10. B  
11. True  
12. D  
13. False  
14. B  
15. True  

This quiz serves as a gentle reminder and resource for individuals navigating their recovery during the potentially challenging holiday season. By promoting awareness, understanding, and self-care, it encourages all of us to prioritize our well-being while being part of the celebrations.