Winter Blues and Recovery: Tips to Stay Sober

Winter, with its shorter days and colder temperatures, can be a challenging time for anyone, especially those in recovery. The holiday season, often filled with stress, social gatherings, and alcohol-centered traditions, can be particularly difficult. Here are some tips to help you navigate the winter months and stay on track with your recovery goals.

Understand the Risks

Being proactive is essential to staying sober during the winter months. If you know how you may react to the colder weather, shorter days, stress of the holidays and negative feelings that can bubble up, you’ll have your coping toolbox ready to help! 

Some issues you need to be prepared for are:

Seasonal Affective Disorder (SAD): This condition happens when someone feels more depressed, fatigued and anxious during the winter months, and these heavy emotions can trigger cravings. 

-Holiday Stress: The pressure to attend parties, buy gifts, and meet family expectations can be overwhelming, especially if the gatherings are centered around substances like alcohol. The temptation to relieve that pressure with a substance can be great.

-Isolation: Winter weather can limit social activities and lead to feelings of loneliness. People tend to stay indoors and not want to socialize as often, and the more time you spend alone, the more you might feel like breaking your sobriety.

Develop a Winter Recovery Plan

Now that you’re aware of some of the issues that might arise, let’s talk about ways to prepare yourself to battle those cravings.

1. Create a Strong Support Network: Staying connected with others is a crucial aspect of staying sober. Make sure you’re choosing at least one of the options below to participate in every week as part of your plan to stay sober.

• Recovery Meetings: Attend regularly, even if it's virtually.

• Sponsor and Sponsor Meetings: Connect with others in recovery and offer support.

• Therapist: Schedule regular sessions to address emotional challenges.

• Support Groups: Participate in groups focused on specific issues like anxiety or depression.

2. Establish a Winter Routine: Make sure the activities you engage in are in your calendar and occur weekly, so you can establish and maintain a healthy routine!

• Mindfulness Practices: Incorporate meditation, yoga, or journaling into your routine. Chose one that feels right to you, and would bring you the most calm.

• Hobbies: Engage in activities you enjoy, such as reading, painting, or playing an instrument. You can even join an improv group, a choir or running group!

• Healthy Habits: Prioritize sleep, nutrition, and exercise. Activities like group classes, meal planning/prepping and having a healthy bedtime routine can make a world of difference.

3. Set Realistic Goals: Don’t bite off too much, because this can lead to feelings of overwhelm and exhaustion. Know your limits and give yourself a ton of grace!

• Small Steps: Break down larger goals into smaller, achievable steps. Don’t get overwhelmed with huge life changes!

• Celebrate Successes: Acknowledge your accomplishments, no matter how small. The small wins count, too!

• Be Patient with Yourself: Recovery is a journey, not a race–don’t compare yourself to others that are on different parts of their journey. Only focus on YOUR recovery.

4. Avoid Triggers and High-Risk Situations: You don’t have to attend events that make you uncomfortable! You can opt to say no and make plans that feel safe to you.

• Limit Alcohol Exposure: Avoid parties and social gatherings where alcohol is the main focus.

• Plan Ahead: Have a strategy for handling potential triggers, such as leaving a party early or declining invitations. Talk to your therapist or your recovery group to find coping strategies that work for you.

• Practice Assertiveness: Learn to say "no" to situations that could lead to relapse. Remember, you’re doing so in service of your sobriety, your mental and physical health, and your future. 

Remember, relapse is a common experience in recovery. If you do relapse, don't beat yourself up! Instead, learn from the experience and use it as an opportunity to grow stronger, and reach out to us for help. We can connect you with resources to help you get back on track! By following these tips and staying committed to your recovery, you can successfully navigate the winter months and emerge stronger than ever.