It is important for the person with PTSD to learn ways of coping with alcohol use during the holidays. People with PTSD are much more likely than those without PTSD to abuse and/or be dependent on alcohol. Alcohol may be used as a way of coping with or self-medicating the distressing feelings that often go along with a PTSD diagnosis.
Given this, people with PTSD may be at greater risk to abuse alcohol over the holidays, a time when people sometimes increase their alcohol consumption. Therefore, it can be important for the person with PTSD to learn some ways of coping with cravings for alcohol during the holiday season.
How to Cope
People with PTSD can do a number of things to limit the likelihood that they will abuse alcohol over the holidays.
- Identify High-Risk Situations
This may be one of the most important things to do if you are trying to avoid or limit alcohol use. Identify what kind of situations may put you most at risk for using alcohol, such as parties or family gatherings. It is always best to simply avoid high-risk situations; however, this is not always possible or desired (especially during the holidays). If a high risk situation cannot be avoided, be prepared. If you know that you are going into a high-risk situation, spend some time before going into the situation to think of ways to cope with cravings if they occur.
- Know Your Triggers
Identify what kind of things may bring about cravings for alcohol. One common trigger for substance use is stress (a normal part of the holiday season). Therefore, it is important to regularly do things that can help you manage your stress, such as exercise, seeking out social support, or engaging in relaxation exercises (for example, deep breathing or mindfulness).
- Be Aware of "Seemingly Irrelevant Decisions"
These are the little everyday decisions we make that we often don't pay much attention to. However, even though these little decisions may seem inconsequential, they can put us at risk for alcohol abuse. For example, let's say that you go to a restaurant and the only table open is near the bar. You might initially think that you should take that table. However, being near the bar may increase the likelihood that you are exposed to alcohol-related triggers, thereby increasing the possibility of you drinking or at least having strong cravings. Instead, it might be best to wait a few minutes for another table to open up or go to another restaurant. Increasing awareness of "seemingly irrelevant decisions" can reduce your risk for alcohol abuse.
- Take Part in Non-Alcohol Activities
Many activities around the holidays involve alcohol; however, many do not. Come up with a list of activities (for example, volunteering or going to a place of worship) that will allow you to celebrate the holiday season and not put you at risk for alcohol abuse.
- Enlist Social Support
If you are going to an event or place where you think you may be at risk for abusing alcohol, bring along someone who can also look out for you. It may also be helpful to bring someone who is also committed to not drinking. Therefore, you do not run the risk of being the only one choosing not to drink that night, and this person can also be there for you if you need some help.
- Reinforce Other Ways of Coping
People with PTSD sometimes use alcohol as a way of self-medicating emotional distress. Desires for alcohol self-medication will be less the more you have other healthy and effective ways of coping with your emotions. Work on developing new healthy ways of coping so that there will be less of a reliance on unhealthy coping strategies.
- Communicate with Others
Communication is key. If you are trying not to drink, let others know that. If others have this information, they are probably not going to ask you if you want anything to drink, reducing your risk for alcohol abuse.
Safety is the Top Priority
These are just a few things that you can do to limit the likelihood that you will abuse alcohol over the holidays. It is important to find out what works best for you. Try to come up with your own coping strategies that will help you reduce the likelihood that you will abuse alcohol over the holidays. The more strategies you have available, the better able you will be in staying safe over the holidays. The About.com sit for Alcoholism provides additional tips for preventing alcohol use during the holidays that may be helpful.
Source:
Marlatt, G.A., & Gordon, J.R. (1985). Relapse prevention: Maintenance strategies in the treatment of addictive behaviors. New York: Guilford Press.
