We created this as a “Holiday Wellness Guide,” but the information is so good and applicable to every day life events, we are keeping it on our website as a tool to help you!
BEFORE:
- Be mindful of time spent
- Manage your expectations; be mindful that relationships don’t change just because it is a holiday
- Manage your time
– Limit engagements/activities
– Plan ahead for amount of time to spend
– Balance traditions with things you actually enjoy doing
- Limit social media use
- Do something just for you that makes you happy
- Do something to touch your recovery
– Go to a Zoom or in-person meeting
– Call a sober friend
– Read the Big Book or other recovery book
- Cope ahead
– Plan with whom you will talk to first to get comfortable
– Create a bailout plan with a special code word
– Identify times you are going to take a break or check in times with friends/supports
- Set intentions
– How would you like to spend your time
– Focus on connections
- Tend to your body’s needs
– Get a good night’s sleep
– Hydrate
– Move
– Exercise
– Go for a walk or bike ride
– Go to a yoga class
DURING:
- Wear something you like and in which you feel comfortable
- Find a way to remember a loved one or people who were not able to attend
- Execute your coping plan
- Try connecting differently
– Go for a walk
– Get some sunshine
– Leave your phone at home or in your pocket
– Focus on connecting one-on-one with someone versus with crowds
- Try re-doing your traditions and starting over
– Consider not staying up until midnight the night before a holiday handling final preparations
– Try shortening the time at others people’s homes and return to your home early
– Spend quality time as a family
– Spend time papering yourself
– Make your own gingerbread house
- Eat things that make you feel good even when the figgy pudding looks fabulous!
- Be mindful and present in the moment
- Check all the “perfects” and “have to’s” at the door
- Limit social media use
- Set up a check in with a supportive friend, sponsor, or clinician
AFTER:
- Focus on resting
- Notice an urge or need to do something to stay busy
- Notice if you feel sad that the holiday is over
- Be patient with yourself and give yourself grace
- Get back into your daily routine
- Limit social media use
10 WAYS TO BE GRATEFUL/IN GRATITUDE:
1) Morning Gratitude Over Coffee or Tea
When you are having your first cup in the morning think of the things you for which you are grateful; the warmth of the mug you are holding, aroma, first sip, beautiful morning, choosing to do something different for yourself today, the quiet before the day starts.
2) Gratitude Letters/Cards
Sit down and writer a letter or card to someone who has had a positive influence on your life; a teacher, mentor, parent, grandparent, friend, colleague, mailman, office clerk. The letter does not have to be long, just specific to what the person did and how it affected you. Write one every week until the end of the year.
3) Gratitude Walk
Go for a walk and see how many positive things you can identify through your senses; flowers blooming (sight), children playing (hearing), bread baking (smell), warm coffee (taste), soft sweater (feel).
4) Grateful Item
Place something in your home, office or car that you will see regularly. Choose something that feels special, that reminds you of a feeling or event that means a lot to you. Every time you see it, spend a few moments reminiscing and experiencing those feeling of comfort and joy.
5) Gratitude All Day
Identify one day where you are going to intentionally notice all the positive things throughout the day or things you may have normally over looked. You can place these things in a jar to read later or intentionally observe them through out the day.
6) Thankful Jar and Tree
Write things down for which you are thankful throughout the day or week and place them in a jar. then hang them on a thankful tree.
7) Around the Table
Each person writes their name at the top of a card and it is passed to the person’s right. Each person who receives the card writes something about that person that they appreciate. Each person gets a card and everyone fills out others cards.
8) Gratitude Partner
Check in with a partner every time you notice something for which you are grateful throughout your day. Your partner will also check in with you every time they notice something for which they are grateful.
9) Random Acts of Kindness Day
Take one day and choose to intentionally do kind things for others. This can include dropping off donations, smiling at or complimenting a stranger, buying a coffee for someone behind you in line. See how many you acts you can collect by the end of the day.
10) Play a Thanksgiving Gratitude Game
There are several games out there; we particularly liked the ones on this website (https://www.playpartyplan.com/30-great-thanksgiving-party-games/). Some of our favorites are the Skittles Game, Would You Rather, and Thanksgiving Outburst.
WAYS TO TAKE CARE OF YOURSELF or DO SOMETHING DIFFERENT FOR A HOLIDAY
- Go for a walk
- Try cooking a new dish
- Read a book/go to the bookstore
- Take a long bath
- Write in your journal
- Catch up on your favorite shows
- Watch an inspiring TED talk
- Meditate
- Organize room/closet
- Try a new workout (in person or on YouTube)
- Watch funny YouTube videos
- Polish your nails or apply a nourishing face mask
- Research something you have been meaning to explore
- Clean your house
- Create a playlist
- Declutter your email inbox
- Update your resume
- Write a letter to a previous version of yourself/future self
- Set intentions or goals
- Listen to a podcast
- Go to the movies or watch your favorite movie at home
- Create a budget
- Create a vision board for yourself and/or your family
- Meal prep
- Find new recipes that inspire you
- Identify positive affirmations for the week
- Be artistic (paint, color, draw)
- Watch a documentary
- Write a creative story
- FaceTime someone you like
- Try a new hairstyle, new make up or outfits
- Redecorate a room in your house
- Write a letter to a friend
- Have a solo dance party
- Watch the clouds
- Go to the park
- Play wit a pet
- Try a new guided meditation
- Unfollow/Unfriend social media accounts
- Wear your pajamas or dress up
- Garden
- Listen to a full record of an artist or band
- Practice yoga
- Bake
- Make a gingerbread house
- Window shop
- Look at art
- Be your own cheerleader
- Make a list of thing that inspire you or make you feel alive
- Find journal prompts and write them out
- Create your own traditions
- Plan a trip
- Clean out your fridge
- Create a to-read book list
- Go through your photos (delete unnecessary photos)
- Create a photo book
- Write down all the things that make you happy
- Take an online course
- Light your favorite candle or diffuse fragrant essential oils
- Get some sunshine
