Navigating Substance Use During the Holidays: Support, Safety, and Compassion
The holiday season can be difficult for many people, especially those living with substance use challenges. Stress, grief, and other mental health challenges can become heightened. You may be exposed to more substances and potentially pressured by those around you to indulge. For these reasons and many more it is especially important to know what support is available, how to stay safe if you choose to use substances, how to be patient and compassionate with yourself, and how to support your loved ones in recovery as we move through the holiday season.Available Support
Safe Communities Peer Providers and 24-hour Recovery Helpline
Safe Communities Peer Providers are professionally trained and certified specialists. They have lived experience as individuals or affected family members in long-term recovery from substance use and mental health challenges. Our Peer Providers openly share their experiences so others may find the quality of life they hope to achieve. By sharing their stories with people who are struggling, they support those seeking recovery-related changes in their lives. Our Peer Providers come from a place of understanding rather than judgment and help individuals overcome barriers to wellness. If you are located in Dane or Jefferson County and would like to be connected with a Peer Provider at no cost, call our helpline at 608-228-1278 Ext. 1 or complete our referral form: https://form.jotform.com/Lane_Dexter/referral-safe-communities.
Safer Use
If you choose to use substances this season, there are safer ways to do so:- Use slowly and use less
- Space out doses and take time between them
- Test your substances to check for the presence of unknown ingredients
- Find testing strips in Dane County: https://publichealthmdc.com/your-health/syringe-services-program#supplies
- Try snorting or smoking instead of injecting; injecting carries the highest risk for overdose
- Always carry naloxone and know the signs of an overdose and how to respond
- Free naloxone locations:
- Overdose response information:
- Listen to your body and take time to hydrate, eat, and rest
Being Compassionate With Yourself: Additional Tips for the Season
Taking care of your mental health is important when it comes to recovery and preventing substance use during the holidays. Here are some strategies for supporting your mental health from SAMHSA: Pay attention to your feelings It is okay to feel unhappy during the holidays. Recognizing your feelings is the first step to nurturing them. Develop a plan for when you feel stressed, sad, or lonely Your plan may include calling a friend or family member, going for a walk, enjoying an activity that brings joy, or watching a favorite movie. Having a plan ahead of time makes difficult moments more manageable. Practice self-care Schedule time for yourself and activities that recharge your mind and body. This may include reading a book, exercising, spending time in nature, or practicing stress management techniques such as deep breathing, meditation, and mindfulness. Also, remember to prioritize eating a balanced diet, getting enough sleep, and staying active. Connect with community If you cannot be with loved ones, finding a supportive community through clubs, support groups, community centers, local meetups, or faith communities can help reduce loneliness. Consider scheduling regular calls with friends and family as well. Support others Feelings of grief and loss can intensify during this season. Check in on loved ones who may be alone or struggling. Supporting someone else can bring comfort to them and improve your well-being too. Recognize seasonal mood changes Seasonal Affective Disorder is a condition in which people experience symptoms of depression during certain times of the year. If you think you may be experiencing these symptoms, talk with your health care provider. Treatments may include light therapy, medication, and talk therapy. Avoid alcohol and drugs For people in recovery, the holiday season can bring challenges that increase the risk of cravings or relapse. Having a plan for managing social events or feelings of loneliness can reduce risk. Loved ones can also support by checking in on those who may be struggling. Know when to seek help If your mental health concerns begin to feel overwhelming or difficult to manage, seek support. Help is available. Additional resources: https://www.samhsa.gov/blog/supporting-your-mental-health-during-holiday-season
Remember: You Can Always Say No
You can always say no, whether it is to attending an event that may harm your mental health or to using substances that are offered to you. Here are some tips for saying no from the New England Recovery Center:- Prepare your responses in advance
- Lean on your support system
- Change the conversation or environment
- Be clear and assertive
- https://www.newenglandrecoverycenter.org/blog/saying-no-gracefully-in-social-situations-and-avoiding-peer-pressure-in-addiction-recovery/
Supporting Loved Ones in Recovery
Loved ones can play a powerful role in helping the holidays feel safer and more supportive. Consider these simple ways to show you care:- Check in regularly — A quick message or call can help someone feel seen and supported.
- Offer substance-free options — Create or attend gatherings that celebrate togetherness without alcohol or drugs.
- Listen without judgment — Let them share how they’re feeling, and honor their boundaries or need for space.
- Plan ahead together — Help them identify supportive people, coping strategies, and an exit plan if a situation gets overwhelming.
- Celebrate their strength — Recognize their resilience and progress, no matter where they are in their recovery journey.