How to enjoy the holidays without falling into substance use traps

AS SOUTH Africans embrace the celebratory spirit of the holidays, many may find themselves with extra time and money on their hands. Coupled with seasonal social pressures, this can create an ideal environment for potentially harmful or addictive behaviours. Recognising this potential for risk, two occupational therapists offer practical insights and strategies to navigate the dangers often pronounced during this indulgent season.

“After the hard work and stresses of another year, many people look forward to rewarding themselves, unwinding and enjoying a few extra treats at year-end. However, this time can increase the risk of different types of substance use,” said Mahlatse Mothogoane, who practises at Netcare Akeso Parktown, working with the dual diagnosis unit for integrated treatment of substance use disorders and mental health. 

“For some, the season can evoke uncomfortable emotions such as anger, sadness, loneliness and boredom. We need to understand that mental health and addiction go hand in hand, and take care to prevent the possible dangers that are even more pronounced at this time of year.

“When we are experiencing difficult emotions, we tend to look for ways to make ourselves feel better. If we don’t find healthier ways of regulating our emotions, there is a risk of our unhealthier occasional habits becoming more frequent."

Fellow occupational therapist Ariska Singh, also of Netcare Akeso Parktown, added: “South African society often sees alcohol as an acceptable – or even expected – element of year-end parties. Festive gatherings with family and old friends can lead to a form of "peer pressure". Normalising alcohol use and constant exposure to alcohol can easily lead to an increase in the temptation to engage in more impulsive and often risky behaviours."

She said the festive season also disrupted work-life balance, leading to unstructured time that could be filled with potentially impulsive behaviours.

"Work provides us with daily structure, and without this during the festive season, individuals may be more likely to experience boredom.”

Mothogoane noted that boredom was one of the higher associated risk factors for addiction.

“When our time is unoccupied, we may fill our days with activities that provide us with immediate gratification, such as online gaming and gambling, which can be just as addictive as substances under certain circumstances,” he said. 

“We also tend to use the festive season to catch up with old friends or relatives that we neglect to spend time with during the year, and all too often these social interactions incorporate some form of substance use, whether that’s alcohol, cigarettes or recreational drugs.” 

He pointed out that for someone in recovery, it may be tempting to want to believe they could use substances in moderation or as a "once off" at this celebratory time of year, and warned that this could lead to setbacks in their recovery journey.

“The biggest danger when it comes to relapse is our own thoughts, particularly when it comes to falsely believing that we can cope with drinking or using substances during the major festive days, and then resume a life of sobriety. The reality is that recovery is a lifelong journey – it does not take a holiday.”

Singh added that individuals in recovery often faced a higher risk of relapse during the festive season due to various factors.

“Many people choose to keep their sobriety journey personal to them without involving their family, often due to stigma associated with addiction. At family visits, which are more common at this time of year, they may face questions about why they are not drinking, which can be very stressful.

“As so many social events involve triggering substances such as the traditional brandy on a Christmas pudding and other nostalgic emotional triggers, people in recovery may decide to avoid these interactions, leading to increased isolation and potential vulnerability during this time.”

Practical tips for coping with festive temptation

• Identify and plan for triggers – Whether it’s family members, friends or environments that could trigger your cravings, try to prepare yourself for these uncomfortable feelings/emotions and develop coping strategies in advance.
• Have a support buddy – Someone you can call on for support in times of crisis or when you feel triggered - is invaluable.
• Set boundaries – Communicate with family and friends about your social needs and what you are comfortable with.
• Develop exit strategies – Decide how long you intend to spend at events and plan your exit strategy when dealing with triggering situations.
• Stick to a routine – Think of the festive season as just another week in your life, without the daily work grind, and continue with your other activities like exercise and hobbies.
• Create new festive rituals and traditions for yourself - Changing habits often involves replacing old habits with new ones. Develop new family traditions that will be safer and healthier.
• Be mindful of finances – Make a budget ahead of the festive season and stick to it. Avoid making impulsive financial decisions. Give yourself at least 24 hours before making big financial decisions.
• Focus on self-care – Prioritise sleep, take some time out for yourself, reduce your time on social media, and make an effort to be more present during the festive season.
• Attend support group meetings – Alcoholics Anonymous or Narcotics Anonymous are always available, either in person or online.
• Attend or plan sober festivities – Look out for gatherings that are substance-free or support groups that meet during the holidays.

“With a little awareness, forward planning and support where needed, the perils of the festive season can become more manageable. Professional support is available to help when life feels overwhelming, or the cravings feel too much to bear, and it is possible to reclaim the joy of the festive season without the need for substances,” Mothogoane concludes.

For any mental health related concerns, Netcare Akeso offers a 24-hour crisis line on 0861 435 787, where trained counsellors are available 365 days a year to listen without judegment and guide you on the various options for assistance, either for yourself or a loved one.

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