As December approaches, the holiday season is likely on everyone’s mind. While this time of year is often associated with joy, celebration, and togetherness, it can also bring various challenges for individuals who are in recovery or experiencing challenges with mental health — or both.
At ASAC, we know the value of understanding the relationship between mental health and substance use and identifying the stressors and triggers that can perpetuate both, especially as the demands of the holiday season loom in the distance.
The Relationship Between Substance Use Disorder and Mental Health
First, it’s important to understand how substance use disorders impact the brain, how mental health challenges impact substance use, and how co-occurring conditions can add additional challenges.
Substance Use Disorders
To put it simply, using substances triggers dopamine in our brains — also known as our reward system. Even though these substances are not good for us, the reaction in our brains confuses our internal reward system, causing our brains to send signals telling us to continue this behavior.
As this continues, more and more substances are required to give the same effect, leading to overuse and even stronger urges. Over time, this usage can change how the brain functions, including decision-making, learning, memory, and behaviors. As mentioned, these changes are the result of altered brain chemistry and are very difficult to recognize or overcome on one’s own.
Because of genetics and many other factors, not every person will experience a substance use disorder from engaging in substance use, but for many, this is where unhealthy reliance can begin.
Mental Health
Substance use disorders are mental health diagnoses and share many of the same risk factors as other common mental health conditions like depression or anxiety. These factors include genetics, environmental circumstances, influence from social settings, and various types of stress.
Co-occurring Disorders
More than one in four adults living with serious mental health problems also have a substance use problem. In some cases, substance use and mental health struggles can contribute to one another, but not always.
The relationship between the two can vary for each person. For some, substance use is a form of self-medication for symptoms of mental health. For others, mental health symptoms can develop because of substance use. And for many, both exist as a result of various risk factors and experiences in one’s life.
The Role of Counseling in Recovery
Another common element between mental health and substance use disorder is the importance of counseling in the treatment process.
For individuals struggling with substance use disorders or problem gambling, counseling plays a pivotal role in helping individuals understand the underlying causes of their illness, identify triggers for their substance use or gambling, cope with the emotional challenges they face, and develop effective strategies for lasting recovery. Those who seek counseling for non-substance-related conditions receive the same benefits — but with different contexts.
Counseling also provides a safe and non-judgmental space where individuals can explore their feelings, fears, behaviors, and aspirations on a variety of topics. This fosters a sense of empowerment and self-discovery that is important for those healing. With the guidance and support of trained counselors, individuals can learn to take back control, rebuild their lives, and maintain their sobriety.
Tips for Holiday Celebrations in Recovery
Holiday traditions can be a source of stress for many people and can become a trigger. For many, this is a time focused on family, travel, purchasing gifts, and socializing. These can also become potential stressors that could challenge the success of someone in recovery, and it’s important to be prepared for specific triggers.
Plan Ahead
Develop a holiday plan that includes coping strategies for stress and potential triggers. This can include pre-identified and trusted friends, family members, peer recovery coaches, or a sponsor who can provide support during difficult moments.
Set Boundaries
Be clear about your boundaries regarding substance use and communicate them clearly to others. It’s okay to decline invites that put one’s recovery at risk.
Self-Care
Prioritize self-care activities that promote mental well-being, such as meditation, exercise, or hobbies. Make time for regular therapy or counseling sessions to address any emotional challenges that may arise.
Support Networks
In addition to trusted friends or family, connect with support groups in your area. Many organizations continue to hold virtual meetings during the holiday season.
Create an Emergency Plan
Prepare an emergency plan in case of a crisis. Know who to call or where to seek help, if needed.
If a crisis arises, Foundation 2 Crisis Line provides compassionate, trained counselors 24/7/365 at 1-800-332-4224. The Suicide & Crisis Lifeline can also be reached through text during times of crisis, with trained counselors available 24/7/365 for anyone experiencing thoughts of suicide, by simply texting 988.