Christmas is supposed to be a time of festive cheer and happiness, but many people struggle at this time of year. For anyone dealing with loss or loneliness, it can be a very difficult period, and many people feel the extra stress due to a variety of different reasons.
Christmas burnout can happen to anyone, but for people in recovery, the festive season can be quite a challenging time, and could potentially lead to relapse.
This article will look at why the festive season heightens stress, ways to manage the pressure, signs of Christmas burnout to look out for, how to maintain sobriety and how Cassiobury Court can help.
What Is Christmas Burnout?
Christmas is supposed to be ‘the most wonderful time of the year’, but for many, it can be very stressful. It can be very hectic, with pressure to have fun and enjoy the perfect Christmas. There can be family and financial pressures for some, while others may be isolated and lonely.
Christmas burnout refers to a feeling of being overwhelmed and exhausted by the festive period.
Psychotherapist Billie Dunlevy told the British Association for Counselling and Psychotherapy (BACP): “Burnout is a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress…it occurs when we feel overwhelmed, emotionally drained, and unable to meet constant demands.”
Christmas or festive burnout is burnout caused or exacerbated by the additional emotional and practical demands of the festive period. It is also surprisingly common, affecting many people, including those without an addiction or substance misuse history.
Why Christmas Heightens Stress for People in Recovery
For those who have struggled with drink or other substances but are now in recovery, the festive period can be particularly challenging. The additional stress can trigger old coping habits, including cravings and increase the risk of stress-induced relapse over Christmas. The festive period is also marked by a marked increase in alcohol consumption and over-indulgence in general.
Some of the key issues for people in recovery may include:
- Alcohol-heavy environments: Work events, parties and family gatherings often revolve around drinking.
- Disrupted routines: These can include breaks in therapy or support group meetings, changes to work schedules and disrupted sleep patterns.
- Emotional triggers: People in recovery, just like everyone else, may be experiencing grief, loneliness, relationship issues, unresolved family issues and other emotional stresses.
- Financial stress: Gift-giving pressure, travel costs and holiday spending in general can lead to financial issues and debt.
- People-pleasing tendencies: There can be a tendency to say yes to too much due to guilt, pressure or social expectations.
- Limited personal space: Increased family time or crowded homes can raise tensions, especially for those in recovery.
Signs You May Be Experiencing Christmas Burnout
Everyone is different, and the signs and symptoms of festive burnout could vary, but can include the following:
- Irritability, mood swings, and difficulty concentrating.
- Fatigue or sleep disruption.
- Headaches, muscle tension.
- Feeling emotionally drained or detached.
- Urges to escape stressful situations.
- Avoiding responsibilities or isolating.
- Feeling ‘on edge’ or overly sensitive to small triggers.
- A feeling of being overwhelmed and unable to cope.
People in recovery may also experience a return of cravings or cravings of increased intensity. There may also be an urge to return to drink or drugs as an escape or outlet.
Recognising these signs and taking steps to reduce stress and burnout may help prevent them from escalating.
Practical Ways to Avoid Stress-Induced Relapse Over Christmas
There are a number of things you can do to reduce festive burnout and the risk of relapse over Christmas…
- Set realistic expectations: Christmas doesn’t need to be perfect. Simple and calm can be healthy, especially for people in recovery. Speak to family and friends in advance and tell them if you are worried.
- Protect your routine: Maintain sleep, meals, hydration and activity. Don’t stop taking any regular medications and maintain support meetings.
- Plan ahead: Identify potential triggers and make a coping plan. These can be general triggers and coping strategies or tailored to a particular event, such as a work party or Christmas Day itself.
- Use grounding techniques: Deep breathing, sensory grounding or short mindfulness sessions can help you step back from the stress.
- Limit commitments: Say no to events that feel overwhelming or unsafe.
- Take breaks during gatherings: Step outside, breathe, or text a supportive friend. Leave early if you feel overwhelmed.
- Prepare your support network: Let trusted people know how you’re feeling, particularly ahead of any aspects or events you are worried about.
- Keep your environment calm: Reduce clutter, use soft lighting, play relaxing music.
- Stay connected to recovery tools: Meetings, online support groups, journaling and relapse-prevention strategies can all help you stay in control.
Creating a Low-Stress, Sober-Friendly Christmas Plan
As mentioned above, a relatively low-key approach might be best, especially for people in the earlier stages of their sobriety or recovery journey. Choose smaller, quieter celebrations to attend or host your own sober-friendly gatherings.
Have alternative activities or suggestions ready. Walks, board games, film nights, cooking and crafts can all be good ways to spend quality time with friends and family, but you should also schedule quiet time for yourself to decompress.
For events where you have less control, pre-plan responses to offers of alcohol, such as “I’m driving tonight” or “I’m sticking to soft drinks”. It may be best to avoid pubs, bars and particularly boozy parties, though.
What to Do If You Feel Close to Relapsing
If you do feel close to relapsing, you should remove yourself from the triggering environment and contact a trusted person immediately – whether this is a sponsor, therapist, friend, support group or someone else.
Use grounding techniques, if you are familiar with them, to reduce anxiety and stress. You could also try drinking water, eating something, and taking slow breaths to stabilise physically.
Attend an emergency meeting if possible and remind yourself that cravings and urges pass. If you do relapse, remember that it is a setback, but it is not a failure, and it does not have to mean the end of your recovery.
How Cassiobury Court Can Support You Through Christmas Stress
Cassiobury Court can offer residential treatment and detox options for anyone struggling during the festive period, providing 24/7 care for those experiencing high levels of stress, cravings or who have been through a relapse.
We also offer therapeutic support such as CBT, relapse prevention therapy, holistic therapies and mindfulness sessions, all delivered in a peaceful, structured environment that removes festive triggers and pressures. Our compassionate staff are experienced in Christmas-related anxiety and burnout, and we can provide accelerated admissions for those needing immediate help. Comprehensive aftercare can also provide vital ongoing support into the new year and beyond.
Whatever time of year it is, help is always available that is confidential, sensitive and tailored to your own individual needs. If you’re struggling with Christmas burnout, stress, cravings, or relapse risk, contact Cassiobury Court today.
