The holidays can be a joyful time – but they can also bring a lot of stress that can be a relapse trigger if you are in recovery. Between family pressure, travel, financial concerns, and packed schedules, it’s easy to feel overwhelmed.
At Maryville Integrated Care, we encourage a simple approach that can help you stay grounded – the “one-anchor” strategy. Instead of trying to do everything perfectly, you can focus on a single, healthy thing that keeps you steady and supports your recovery.
Why the Holidays Are So Stressful
Even people who aren’t in recovery often feel anxious during the holidays. However, this season can feel even more intense if it starts distracting you from healing.
Common stressors include:
- Family tension or old relationship wounds
- Changes to your routine, like travel or time off work
- Alcohol served at get-togethers
- Feelings of loneliness or grief
- Trying to meet everyone’s expectations
All this pressure can build up, creating emotional exhaustion that could pave the path to a relapse.
What Is the One-Anchor Strategy?
The one-anchor approach means choosing one valuable habit or practice to focus on during a busy or stressful time. Think of it as a lifeline that grounds you, gives you structure, and inspires you to keep working toward your goals.
Instead of trying to do everything flawlessly, commit to doing a single, simple task and completing it every day.
This might be:
- Calling your sponsor or peer recovery specialist
- Taking a 15-minute walk
- Attending a recovery meeting
- Journaling for five minutes before bed
- Practicing gratitude each morning
Your anchor doesn’t have to be big. It just needs to be consistent, doable, and meaningful for you.
Why One Anchor Works Better Than Doing It All
Trying to keep up with everything can backfire during stressful times. When you aim for unrealistically high targets and fall short, you might feel like you’ve failed – and that can cause you to slip back into old habits.
One solid anchor gives you something to hold onto. It creates stability, even when things around you feel out of control. One small win a day can remind you that you are still in charge of your choices.
Understanding Relapse as a Process
A return to substance use doesn’t happen all at once. It usually starts with emotional stress, then mental backsliding, before it ever becomes physical use. That’s why prevention matters so much – and why an anchor can interrupt the process before it snowballs.
It’s also important to understand that relapsing doesn’t equal failure. Instead, it usually indicates something in your recovery plan needs extra attention. You may need to return to residential or outpatient treatment or join a new support group to address unresolved issues. That’s not weakness – it’s growth.
Do You Need Help Staying on Track?
Maryville Integrated Care creates personalized mental and behavioral health recovery plans that work year-round, including during the holidays. Our team offers inpatient, outpatient, and telehealth services, with specialized programming that includes placement in sober living, peer mentorship, and family education.
Contact us today to learn how our programs can support your recovery. As a nonprofit organization, we always put your well-being first. For more than 75 years, our holistic, evidence-based care has helped our clients and their families find hope, healing, and lasting change.
