How to Manage Triggers at Christmas
The holiday season can be a joyous time for many, filled with festive cheer, family gatherings, and delicious food. However, for those of us in recovery from codependency or other addictions, Christmas can also be a minefield of triggers, stirring up uncomfortable emotions and potentially leading to unhealthy behaviors.
Why Does Christmas Trigger Us?
Christmas often brings heightened expectations around family, relationships, and social gatherings. It can be a time when old patterns of codependency, people-pleasing, and self-neglect resurface. The pressure to create a “perfect” Christmas can also lead to stress, anxiety, and even feelings of inadequacy.
Common Triggers at Christmas
- Family dynamics: Difficult family relationships, unresolved conflicts, and unhealthy communication patterns can trigger anxiety and stress.
- Social events: Parties and gatherings can be overwhelming, especially if alcohol is involved or if you feel pressured to socialise in ways that make you uncomfortable.
- Financial pressures: The expectation to buy gifts and spend money can lead to financial stress and anxiety.
- Grief and loss: The holidays can be particularly difficult for those who have experienced loss or are separated from loved ones.
- Unrealistic expectations: The pressure to create a “perfect” Christmas can lead to disappointment and feelings of inadequacy.
How to Manage Triggers at Christmas
Acknowledge Your Triggers: The first step is to identify your personal triggers. What situations, people, or emotions tend to set you off? Once you know your triggers, you can start to develop strategies for coping with them.
Create a Plan: Don’t wait until you’re in the midst of a triggering situation to figure out how to handle it. Create a plan beforehand. This might include:
- Setting boundaries with family and friends.
- Limiting your time at social events.
- Having an exit strategy if you feel overwhelmed.
- Practicing self-care, such as getting enough sleep, eating healthy foods, and exercising.
- Reaching out to your support system.
Practice Self-Care: Prioritise your well-being during the holidays. Make time for activities that nourish your mind, body, and spirit. This might include meditation, yoga, spending time in nature, or engaging in hobbies you enjoy.
Reach Out for Support: Don’t hesitate to reach out to your support system, whether it’s a therapist, coach, support group, or trusted friend. Talking to someone you trust can help you process your emotions and stay on track with your recovery.
Challenge Negative Thoughts: Codependency often involves negative thought patterns and self-criticism. Challenge these thoughts and replace them with positive affirmations.
Set Boundaries: It’s okay to say “no” to things that you don’t feel comfortable with. Setting boundaries is an essential part of self-care and recovery.
Focus on Gratitude: Take time to appreciate the good things in your life. Focusing on gratitude can help shift your perspective and reduce stress.
Need Extra Support This Christmas?
If you’re feeling overwhelmed or struggling to cope with triggers this holiday season, I’m here to help. I offer:
- Online Counselling Sessions: Individualised support from the comfort of your own home.
- Evidence-Based Approaches: Utilising proven techniques to help you overcome anxiety, stress, and relationship issues.
- Confidential and Convenient: Your privacy is my priority. Sessions are conducted online, making it easy to fit them into your schedule.
$200 per 60-minute session. Book today.
Don’t let the holidays derail your recovery. Reach out for support and create a holiday season that truly nourishes your well-being.
Warm regards,
Roslyn Saunders Codependency and Addiction Coach Specialist
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Roslyn Saunders Codependency Coach and Addiction Specialist
